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Selenium

Minerals

Also known as: Se, Selenomethionine

Selenium is a trace mineral essential for thyroid hormone metabolism, antioxidant defense (glutathione peroxidase), and immune function. Brazil nuts are the richest food source.

Best Timing

Take with food. Can be taken any time of day.

Absorption

Selenomethionine is best absorbed (>90%). Inorganic forms (selenite) have lower and more variable absorption.

Health Goals
🛡️Immunity⚖️Hormones🧬Longevity
Who Should Take This
Vegans/VegetariansElderly (60+)
  • Essential for thyroid hormone production and conversion
  • Supports glutathione production (master antioxidant)
  • Enhances immune function
  • May reduce risk of certain cancers
  • Supports fertility and reproductive health
  • Protects against oxidative stress
General health55–100 mcg

Daily

Thyroid support100–200 mcg

Daily

Upper tolerable limit400 mcg

Daily

Toxicity (selenosis) occurs above this

  • -Selenomethionine – organic form, best absorbed and stored
  • -Selenium yeast – well absorbed
  • -Sodium selenite – inorganic, lower absorption
Brazil nuts (1–2 nuts = daily requirement)Tuna and sardinesEggsSunflower seedsChicken and turkey
Vitamin ESynergy

Both support antioxidant defense. Selenium is part of glutathione peroxidase; Vitamin E protects membranes.

ZincSynergy

Both support immune function and thyroid health.

IodineSynergy

Both are essential for thyroid hormone production and conversion. Take together for thyroid support.

Vitamin CCaution

Very high-dose vitamin C may reduce selenite absorption. Use selenomethionine to avoid this.

Selenium and thyroid autoimmunity

Wichman J, Winther KH, et al. - Thyroid (2016)

200 mcg selenium/day reduced thyroid peroxidase antibodies by 40% in Hashimoto's thyroiditis patients over 12 months.