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How much selenium should we consume daily so that we do not become deficient in this nutrient?

Selenium is an essential and scarce mineral, and since the human body itself cannot produce it, it must be supplied to the body through the consumption of food. Selenium has a very effective role in strengthening the immune system due to its antioxidant properties, so much so that even research has been done on its effect on the prevention of coronary heart disease. Treating hair loss, reducing asthma symptoms, maintaining cardiovascular health and reducing the risk of cancer are other things that are mentioned as the benefits of selenium consumption. Do you know how much selenium is consumed daily so that you do not suffer from the effects of this mineral deficiency?

If you have a selenium deficiency, you should definitely use a selenium pill. Click to know the price of selenium in the form of dietary supplements to enter the green online positive pharmacy.

What is selenium good for?

One of the most common questions about selenium is, “What is selenium good for?” The most important feature that makes selenium stand out among the mineral elements is its antioxidant properties. Having antioxidant properties means that this mineral can neutralize the damage caused by free radicals that are destructive to the cell and cause oxidative stress. This property makes selenium able to be used as an adjunct in the treatment and prevention of many diseases. The most important benefits of selenium are as follows:

  • It may lower the risk of developing various types of cancer
  • Improves cardiovascular health
  • May be effective in preventing Alzheimer’s
  • Helps maintain healthy hair and reduces hair loss
  • Improves nail strength
  • Helps regulate thyroid hormone in the body

Research on the properties of selenium for the body is incomplete, but it is possible that this mineral could be useful in the fight against asthma, rheumatoid arthritis, dandruff, infertility treatment, and more. Now we have to see how much selenium to consume so that we do not face a deficiency of this substance?

Daily intake of selenium

Most people get the recommended daily allowance of selenium from their diet by eating only the nutrients they need and do not need to take extra supplements. The maximum dose allowed for selenium consumption in adults is 400 micrograms, and values ​​above this amount can be quite dangerous and cause side effects or poisoning. See the table below for your daily selenium intake:

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age category Recommended amount for daily selenium intake
From birth to 6 months 15 micrograms
7-12 months 20 micrograms
1-3 years 20 micrograms
4-8 years 30 micrograms
9-13 years 40 micrograms
14-18 years 55 micrograms
19-50 years 55 micrograms
51 years and older 55 micrograms

As you can see, the amount of selenium the body needs after the age of 13 is 55 micrograms per day. In addition, the mentioned values ​​are exactly the same for men and women. Slightly different amounts for pregnant and lactating women.

Dosage of selenium during pregnancy and lactation

Pregnant women of any age; This means that from the age of 14 to 50, they need 60 micrograms of selenium daily. During lactation, the required amount increases to 70 micrograms per day. Selenium for pregnant and lactating women, like other people, should be supplied through food; Of course, these people may also take a multivitamin با with a doctor’s prescription, which can also contain selenium.

Selenium tablets

Tips for daily selenium intake

We said that every adult needs 55 micrograms of selenium daily. But that may be more for some people. For example, people with selenium deficiency symptoms should take a selenium supplement or selenium plus pill as directed by their doctor. Also, the soil of each region of the earth is different from other regions. In some parts of China, for example, very little selenium is found, resulting in more selenium deficiency. Research has shown that some diseases, such as AIDS, cause a significant reduction in the element selenium in the body; Therefore, a person with this disease may need more selenium per day. If you have a specific illness or are experiencing symptoms of selenium deficiency in your body, be sure to talk to your doctor about the dosage of selenium.

How to consume selenium

Selenium supply to the body is possible in two ways; One is to eat foods that contain this mineral and the other is to take selenium tablets or capsules. Brazil nuts, tuna, sardines, shrimp, beef, turkey, chicken, eggs, milk, spinach, lentils, beans and whole grains are some of the best sources of selenium.

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If you want to use selenium as a dietary supplement, the prescription is often 1 daily, but in any case, it is better to either consult a doctor or read the instructions on the product packaging.

Dosage of selenium for the thyroid

We have explained the daily intake of selenium to you at different ages. According to some studies, selenium pills can be used to help treat hypothyroidism as well as prevent the disease. Research shows that consuming 200 micrograms of selenium a day helps regulate thyroid hormone secretion. However, more studies are needed in this area, and people with thyroid disease should not use selenium without consulting their doctor.

Foods containing selenium

Selenium intake for the corona

The strong antioxidant properties of selenium have led to studies on its potential effect in the fight against coronary heart disease. The result is that Quid 19 is more common in people with selenium deficiency, but the cause remains unclear and needs further study. Therefore, it is recommended that you never start taking selenium supplements arbitrarily to prevent coronary heart disease, as taking them arbitrarily may cause side effects.

Side effects of selenium capsules

Selenium in amounts less than 400 micrograms per day often does not cause any side effects, but if taken in excess, it is more likely to be poisoned and may be associated with the following symptoms:

  • Facial flushing
  • Lightness of the head
  • Gastrointestinal side effects such as diarrhea and vomiting
  • Occurrence of white lines on the nails
  • hair loss
  • Fatigue
  • Bad Breath
  • Irritability

The final word

In this article, with the aim of preventing the occurrence of selenium deficiency in the body, we have explained to you the daily intake of selenium. As mentioned, most people get the full amount of selenium they need from their diet and do not need to take supplements. But if the diet is not healthy and varied, it is unlikely that selenium deficiency will occur and have adverse effects on the body. In this case, be sure to use a selenium supplement.

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