Selenium RDA for Adults & Children – How Much Should You Take Per Day?

The selenium RDA (recommended daily allowance) for healthy adults is 55 micrograms (mcg).

This is the daily intake amount established by the US Food and Drug Administration as sufficient to meet the nutritional needs of at least 97% of all healthy adults.

Selenium is an essential trace element that cannot be manufactured in the body. We must derive it from food sources in order to meet our daily needs. Most of the population in the USA is not believed to be deficient in this nutrient.

There may be some instances in which increasing your intake of this micromineral may have additive health benefits. However, consuming too much selenium may be associated with an increased risk of certain health problems.

According to the National Institutes of Health (NIH), the body requires selenium for the metabolism of thyroid hormones, DNA biosynthesis, reproduction and fighting off infections.

Use of selenium supplements in individuals who are deficient is said to support detoxification pathways, healthy blood lipid levels, immune function, and thyroid health.

Selenium

Essential Mineral

Anti-Oxidant

Immunity

Thyroid Function

How It Works:

• Cofactor for antioxidant enzymes
• Supports thyroid function & metabolism
• Promotes immune function & fertility

Dosage:

Up to 400 mcg per day

Safety:

Rated Likely Safe at Appropriate Dosages

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Selenium RDA for Infants

The recommended dietary intake for selenium varies by age, but not gender. Babies and infants need less of this mineral in their diet than older children and adults.

D the ages of 0 to 3 years old is listed below:

• 15 mcg daily for ages 0 to 6 months
• 20 mcg daily for ages 6 month to 3 years old

The Natural Medicines Comprehensive Database (NMCD) rates selenium supplementation as Possibly Safe for infants when used appropriately and orally.

NMCD states that this mineral is safe for infants when taken in short-term dosages below the tolerable upper intake level (UL).

This is the amount established by the FDA as the recommended upper limit of dietary consumption for avoiding adverse reactions.

Taking more than this amount may not necessary cause side effects in the short-term, but it may results in lower tolerability and an increase risk of negative effects with long-term use.

The upper intake level for this trace micromineral in young babies and toddlers is:

• 45 mcg per day for infants up to age 6 months
• 60 mcg per day for infants 7 to 12 months
• 40-90 mcg per day for children 1 to 3 years

Selenium RDA for Children and Adults

Older children and adults require more selenium in their diet to meet daily needs. Note that the dosages listed below are only general guidelines and individual health needs may vary.

The RDAs for children between 4 – 14 years old are listed below:

• 30 mcg per day for children between 4 and 8 years
• 40 mcg per day for children between 9 and 13 years
• 55 mg per day for children over the age of 14

Older children are able to tolerate a higher amount of this mineral in their diet without experiencing adverse effects. The UL for children between 4 – 14 years in age is listed below:

• 100 – 150 mcg daily between the ages of 4 and 8 years
• 200 – 280 mcg daily between the ages of 9 and 13 years
• 400 mcg daily for children over the age of 14

The RDA for adults is also 55 mcg with a UL of 400 mcg. In those over 14 years of age, NMCD rates selenium as Likely Safe with appropriate oral use under the UL.

Selenium RDA during Pregnancy and Lactation

During pregnancy and when breastfeeding, the body required more selenium to meet daily needs. Women who are pregnant, planning to become pregnant or who are lactating should check with a doctor about the appropriate use of selenium supplements.

During pregnancy, the RDA for selenium in all age groups is 60 mcg. When lactating, the RDA increases to 70 mcg.

The selenium UL for pregnant/nursing women is the same as it is for other adults: 400 mcg daily.

For pregnant women, NMCD states that excessive oral dosages of selenium are Possibly Unsafe. Daily intake of more than 400 mcg or long-term use can cause selenium toxicity.

In women who are nursing and are HIV-positive, using a selenium supplement without also undergoing antiretroviral therapy can increase HIV-1 in breast milk. [1]

Selenium Deficiency Symptoms

The Recommended Dietary Allowance of selenium is the amount of this mineral that people should consume to avoid symptoms of deficiency. Depending on where you live, your risk for developing a deficiency may be higher or lower.

The amount of selenium found in foods is dependant on the soil in the geographic area where that food comes from. Plants grown in selenium-rich soil take up this mineral from the ground and animals that eat those plants also bioaccumulate this compound in tissue.

According to Cornell University, “Canada, Japan, Norway, and the United States are the only four countries in the world where the dietary content of selenium is adequate.” [2]

Individuals who live in these countries are not likely to experience selenium deficiency, so long as they are following a healthy and nutritious diet. However, even in countries where the soil has good selenium status, there may be geographic regions that have lower content of this mineral in the soil.

When someone is deficient in selenium, they are likely to experience physiological changes which can make them more susceptible to certain health conditions. This is especially true when exposed to secondary stressors like a viral infection.

Selenium deficiency is associated with one type of osteoarthritis called Kashin-Beck disease. It may also contribute to male infertility.

Getting too little selenium may also affect thyroid function. In people who are deficient in iodine, selenium deficiency may worsen symptoms of hypothyroidism (low thyroid activity).

Selenium is an important constituent of an enzyme called iodothyronine deiodinase. This enzyme is required by our cells to convert inactive thyroid hormone T4 (thyroxine) to the active form of the hormone T3 (triiodothyronine). [3]

A selenium deficiency may exacerbate a deficiency in the essential trace element iodine by impairing normal thyroid hormone function in the body. This could increase the risk of a severe form of mental retardation and physical deformity called cretinism.

According to NIH, the groups most likely to develop selenium deficiency are those who:

• Live in areas with low selenium in the soil;
• Are undergoing kidney dialysis;
• Have HIV;

Remember that selenium deficiencies are rare, even in most areas with low soil levels of this important element. Consult with a doctor to determine whether it is appropriate for you to increase your intake of selenium through supplements to meet your specific health needs.

Selenium Toxicity

If you get too much of this nutrient in your diet, you may experience health problems that affect blood lipid levels, insulin sensitivity, fertility and more.

Chronic (long-term) supplementation is associated with a risk of selenium toxicity; even in amounts that do not exceed the UL of 400 mcg/day.

Some clinical evidence suggests that taking 200 mcg of selenium daily for 7.7 years can increase the chances of developing type 2 diabetes mellitus. [4]

According to the Johns Hopkins University, “Increasing serum selenium levels were associated with decreased mortality up to 130 ng/mL. Our study, however, raises the concern that higher serum selenium levels may be associated with increased mortality.” [5]

Selenium toxicity may also cause hair loss. This mineral is needed to produce keratin – a fibrous protein that is the primary constituent of hair, feathers hooves and claws. [6] However, having too much of it in your body can lead to balding and poor hair quality.

Best Selenium-Rich Foods

Research has shown that selenium yielded from natural food sources is better than dietary supplements for “maintaining adequate plasma concentrations” of this mineral. [6]

Some of the best nutritious foods for increasing your intake are Brazil nuts, yellowfin tuna, halibut, long-grain brown rice and green leafy vegetables.

For years, there has been some debate about the selenium RDA being set too low. Some health professionals believe that higher amounts are needed to support optimal health. However, getting too much may increase your risk of negative outcomes.

You should discuss increasing selenium in your diet with a health professional to be sure it is safe for you. Talk about your health history and any medications and/or herbal supplements you may be using.

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