MineralNo.020
Selenium
Thyroid function, antioxidant defense.
Typical / RDA55 mcg
Upper limit400 mcg
EvidenceModerate
How to take it
Timing With a mealFood OptionalForm Selenomethionine
What to know
Just 1–2 Brazil nuts can supply a full day. The window is narrow and excess causes hair loss, brittle nails, and nerve issues — easy to overdo.
Interactions & cautions
- Toxicity from over-supplementation is real — respect the 400 mcg ceiling.
Do you actually need it?
A couple of Brazil nuts usually covers it.
Reference values: NIH Office of Dietary Supplements, adult general population. Educational information only — not medical advice. Confirm with a healthcare professional.