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Selenium


Function

Neutralizes free radicals that may cause aging. Strengthens the immune system and prevents certain types of cancers. Works as a defense for oxidative stress.

Deficiency

Muscle weakness and fatigue

Food sources

Nuts (especially Brazils), whole grains, brown rice, seafood, poultry (especially organ meats), pork, beef

For therapeutic usage with a physician

Often taken because of its perceived anti-cancer and anti-aging properties

Toxic dose – symptoms

Fatigue, skin soars, hair loss, nail brittleness, dizziness, nausea, anxiety

AIs (Adequate Intakes)

Infants
0-6 months
7-12 months
Micrograms per Day
15
20

RDAs (Recommended Dietary Allowances)

Children
1-3 years
4-8 years
Micrograms per Day
20
30
Males
9-13 years
14-18 years
19-30 years
31-50 years
50-70 years
> 70 years
-
40
55
55
55
55
55
Females
9-13 years
14-18 years
19-30 years
31-50 years
50-70 years
> 70 years
-
40
55
55
55
55
55
Pregnancy
< 19 years
19-30 years
31-50 years
-
60
60
60
Lactation
< 19 years
19-30 years
31-50 years
-
70
70
70

Source: USDA Dietary Reference Intakes