Selenium

Selenium helps the immune system work properly, as well as in reproduction. It also helps prevent damage to cells and tissues.

Good sources of selenium include:

• brazil nuts
• fish
• meat
• eggs

How much selenium do I need?

The amount of selenium you need is:

• 75μg a day for men (19 to 64 years)
• 60μg a day for women (19 to 64 years)

If you eat meat, fish or nuts, you should be able to get all the selenium you need from your daily diet.

What happens if I take too much selenium?

Too much selenium causes selenosis, a condition that, in its mildest form, can lead to loss of hair and nails.

What does the Department of Health and Social Care advise?

You should be able to get all the selenium you need by eating a varied and balanced diet that includes meat, fish or nuts.

If you take selenium supplements, it's important not to take too much as this could be harmful.

Taking 350μg or less a day of selenium supplements is unlikely to cause any harm.