Selenium: what it does and which foods have it

What it does

Selenium is part of 25 selenoproteins, which play roles in thyroid hormone metabolism, DNA synthesis, reproduction, and protection from oxidative damage and infection. (NIH)

Where you find it in food

Foods that are high in protein, such as seafood, meat and poultry, are rich sources of selenium. (NIH)

Amounts are from the NIH Office of Dietary Supplements food table. "Servings to reach the daily value" is the daily value (55 mcg) divided by the amount per serving.

How much you absorb

• The body absorbs up to about 90% of selenium from its common food and supplement forms. (NIH)

Food, and where an IV fits

Food comes first. Most people get what they need from a varied diet, and a nutrient in food comes with fiber, protein and everything else the food carries.

An IV takes a different route. It delivers a nutrient straight into the bloodstream, so none of it depends on absorption in the gut. That can matter for people who absorb less, and your provider decides whether it is appropriate for you.

Selenium is part of the trace elements core add-in ($40).

Who tends to run low

The NIH lists these groups among those more likely to fall short:

• People living in selenium-deficient regions
• People on kidney dialysis
• People living with HIV

A lab panel ordered by your provider can show your own levels. See lab testing before IV therapy.

Good to know

A single ounce of Brazil nuts has more selenium than the adult upper limit of 400 mcg, so a few nuts go a long way. (NIH)