References used for all of the nutrient pages can be found at the bottom of the Nutrition Facts page. Click here.

How Much Selenium Do I Need?

• RDA for Adults is 55 mcg/d

• Upper Safe Limit for Adults is 400 mcg/d
  

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Why Do I Need Selenium?

• Selenium is part of an enzyme system that works with vitamin E as an antioxidant

• Selenium also works with an enzyme that converts thyroid hormone to its active form
  

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Vegan Sources

• Like all minerals, selenium content in plants depends on the selenium content of the soil in which it was grown

• In the U.S. the richest plant sources of selenium are found in whole grains, nuts and seeds while fruits and vegetables tend to be low in selenium
  

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Deficiency Symptoms

• ​Predisposition to heart disease and possibly cancer

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Toxicity Symptoms

• Digestive disorders

• Loss of hair or nails
  

• Nervous system disorders
  

• Tooth damage
  

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Notes

• Selenium deficiency is rare in the U.S. and in most countries except for China 

• Adults can meet their selenium needs by eating just 1 Brazil nut per day!
  

• Notice that the Upper Safe Limit is relatively low compared to the RDA so you could easily overdo it on the Brazil nuts
  

Selenium

​​Vegan RD for the Animals