Should I take selenium?

Our read is that selenium is a crucial mineral supporting various bodily functions, including thyroid health, antioxidant defense, and reproductive function.

However, it is important to monitor intake to avoid potential toxicity, as both deficiency and excess can lead to negative health outcomes.

To achieve sufficient selenium levels, Andrew Huberman suggests a recommended daily intake of 55 micrograms, while Paul Saladino notes that S-methyl L-cysteine is a more absorbable form of selenium supplementation than L-selenomethionine. Bryan Johnson updated his protocol to include 1/4 Brazil nut daily due to a high selenium blood result of 416 ug/L. Andrew Huberman and Rhonda Patrick advise avoiding overconsumption when supplementing by also eating large amounts of selenium-rich foods.

• 01Paul Saladino states that plasma selenium, plasma zinc, serum copper, and an iron panel are good collective markers of antioxidant mineral status.
• 02Paul Saladino notes that S-methyl L-cysteine is a more absorbable form of selenium supplementation than L-selenomethionine, which can lead to toxicity if overused.
• 03Bryan Johnson updated his protocol to include 1/4 Brazil nut daily due to a high selenium blood result of 416 ug/L.
• 04Andrew Huberman indicates that vegetarian diets including mushrooms, spinach, milk, yogurt, lentils, and cashews may not provide sufficient selenium.
• 05Paul Saladino claims selenium is important for male sperm speed, female fertilization, and progesterone levels, and can be depleted by birth control pills.
• 06Andrew Huberman states the recommended daily intake of selenium is 55 micrograms.
• 07Andrew Huberman, Bryan Johnson, and Rhonda Patrick collectively note that six to eight Brazil nuts contain approximately 550 micrograms of selenium.
• 08Paul Saladino mentions that glutathione peroxidase activity is a marker of selenium status.
• 09Andrew Huberman suggests experimenters with doctor's clearance can increase selenium levels to observe impacts on metabolism.
• 10Andrew Huberman states that adequate selenium intake supports thyroid function, which impacts metabolism.
• 11Paul Saladino notes that selenium levels in hair correlate with outcomes in a Chinese study.
• 12Paul Saladino emphasizes that thyroid deiodinases are dependent on selenium.
• 13Rhonda Patrick states that antioxidant enzymes incorporate selenium to remove free radicals.
• 14Andrew Huberman notes that sufficient selenium intake is associated with a reduced risk of preeclampsia.

Andrew Huberman warns that excessive selenium intake can lead to negative health consequences. Paul Saladino adds that excess copper and excess selenium can cause symptoms including nausea, vomiting, malaise, fatigue, dizziness, and neurological symptoms. Andrew Huberman also notes that consuming foods from areas with low selenium soil content may increase prostate cancer risk. Andrew Huberman states that Brazil nuts are a direct way to achieve sufficient selenium levels but carry a risk of overconsumption. Andrew Huberman and Rhonda Patrick advise that when supplementing with selenium, one should avoid overconsumption by also eating large amounts of selenium-rich foods. Andrew Huberman mentions that daily selenium requirements for children 14 years or younger are 30-40 micrograms. Andrew Huberman also states that the average recommended daily intake of selenium is approximately 155 micrograms. Rhonda Patrick notes that men in the SELECT trial receiving high-dose selenium and vitamin E (400 IU/day) were not taking fish oil.

The verdict would change if new information emerged regarding optimal selenium intake levels, more precise markers for selenium status, or clearer guidelines on safe supplementation practices that mitigate the risk of toxicity while ensuring efficacy.