EssentialStrong evidence

Selenium

Essential trace element, component of selenoproteins (glutathione peroxidase, thioredoxin reductase). Critical for thyroid function, antioxidant defense, and immunity.

Also known as: selenomethionine, selenium, Na-selenat

How it works

Selenium is an essential trace element and a building block of selenoproteins, including the glutathione peroxidases that protect cells from oxidative damage as endogenous antioxidants. It's also central to thyroid-hormone conversion. The window between deficiency and overdose is narrow; more is not better.

Goals

ImmuneHormonesLongevity (broad)

Timing

With food

Price tier

Low

Dosage

70–200 µg/day. L-selenomethionine preferred (organic form). Avoid sustained intake above 400 µg/day.

Considerations

Germany and Central Europe have selenium-poor soils — supplementation often makes sense. Be careful with Brazil nuts: 2–3 nuts already deliver 200–400 µg.

Vegan

Form

CapsulePowder