Choosing the Best Form of Selenium For Your Health

Choosing the Best Form of Selenium For Your Health

Selenium may not be the most talked-about nutrient, but it's one that plays a critical role in maintaining your health. Understanding what selenium is, the benefits it offers, how to boost your intake, and the best forms available can help you make informed decisions about your dietary and supplementation choices.

What is selenium?

Selenium is a trace mineral found naturally in the soil and various foods and water. As a vital component of several metabolic pathways, it is an essential nutrient that supports a wide array of physiological functions. *Despite its necessity in small amounts, its impact on the body is significant. Selenium's benefits are far-reaching, contributing to:

  • Antioxidant defense: Selenium is a key player in the body’s antioxidant activity, helping to reduce oxidative stress and protect cells from free radical damage.*
  • Immune system support: It bolsters the immune system, aiding in the prevention of infections.*
  • Heart health: By maintaining proper cardiovascular function, selenium can contribute to heart health.*
  • Thyroid regulation: Selenium contributes to the regulation of thyroid hormones, which control metabolism, growth, and energy production.*

What is the recommended intake?

The daily recommended intake of selenium varies by age, gender, and life stage. For most adults, the recommended dietary allowance (RDA) is 55 micrograms per day. Pregnant and breastfeeding women need slightly more, around 60 micrograms and 70 micrograms per day, respectively, to support fetal and newborn health. It's important to note that while selenium is essential for health, excessive intake can lead to toxicity. The upper limit for selenium intake for adults is set at 400 micrograms per day. Adhering to the daily recommended intake of selenium ensures that you receive all the benefits of this crucial nutrient without the risk of adverse effects associated with overconsumption.

Can you overdose on selenium?

Yes, overdosing on selenium is possible, particularly when taking supplements beyond the recommended intake. While selenium is essential for numerous physiological functions, excessive intake can lead to a condition known as selenosis. Symptoms of selenium toxicity include gastrointestinal distress, hair loss, changes in nail appearance, fatigue, irritability, and a distinctive garlic breath odor. It can also interfere with iodine absorption, affecting thyroid function and increasing oxidative stress by acting as a pro-oxidant at high levels. To avoid these risks, it's important to adhere to the recommended daily allowance and consult healthcare professionals before supplementing. Additionally, choosing a highly absorbable form of selenium ensures that your body utilizes the nutrient more effectively, reducing the potential for toxic accumulation and enhancing overall benefits to your health.

What is the best form of selenium supplement?

There are several different forms of selenium supplements available, such as selenomethionine, selenium selenite, and selenium glycinate, each with unique properties and benefits. For those looking for the best form of selenium for absorption, selenium glycinate is often recommended. *Selenium glycinate binds selenium to the amino acid glycine. This chelated form not only promotes better absorption but also tends to be gentler on the stomach, making it an excellent option for those with sensitive digestive systems.*

5 Healthy Ways to Boost Your Selenium Intake

While it's important to be cautious of selenium toxicity, we must also ensure that we're not falling short of this essential nutrient. Balancing your selenium intake is key to leveraging its full range of health benefits without risking overconsumption. Here are five healthy ways to naturally boost your selenium intake without exceeding safe levels:

  1. Eat Selenium-Rich Foods: Incorporate a variety of foods known to be high in selenium into your diet. This includes Brazil nuts, which are particularly rich in selenium, as well as seafood, meats like chicken and beef, eggs, and whole grains.
  2. Opt for Locally Grown Produce:  The selenium content of food can be reflective of the selenium levels in the soil where it's grown. Local produce is not only fresher but often provides better nutrient profiles due to reduced time between harvest and consumption.
  3. Conduct Regular Health Screenings: Keep tabs on your selenium levels and overall health with regular medical check-ups. This can help you catch any potential deficiencies early on and adjust your nutrition plan accordingly, whether that means tweaking your diet or choosing the right supplement to fill in the gaps.
  4. Mindful Cooking Methods: To preserve selenium and other nutrients, avoid overcooking your food. Gentle cooking methods like steaming, light sautéing, or roasting can maintain the nutritional value of your ingredients.
  5. Stay Hydrated: Drinking sufficient water helps maintain the health of your cells and supports the absorption and transportation of nutrients like selenium throughout your body. Proper hydration is a simple yet effective way to enhance your overall nutrient uptake.


Selenium is an unsung hero in the nutrient world, offering a multitude of health benefits. By focusing on a diet rich in various sources of selenium and selecting the most absorbable forms through high-quality supplements like Root'd, you can ensure your selenium levels are supporting your health in the best way possible. 

We understand the importance of not just meeting but optimizing your nutrient intake. Our formulations are thoughtfully crafted to provide nutrients in their most effective forms, including selenium. Root'd includes 30 mcg of selenium in the form of Selenium Glycinate to complement your dietary efforts and help you meet the recommended daily intake of selenium. *

Ready to harness the power of selenium for your health? Try Root’d and use code SELENIUM for 15% off + free shipping on your first order. Shop now!

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