Selenium
Description
Selenium is a fundamental trace mineral required for human health, primarily recognized for its potent antioxidant properties. It is an integral component of selenoproteins, which are enzymes that help protect cells from damage caused by free radicals, thereby reducing oxidative stress in the body. This protective role is crucial for maintaining cellular integrity and overall health. Beyond its antioxidant function, Selenium is critical for the proper functioning of the thyroid gland. It participates in the synthesis and metabolism of thyroid hormones, which regulate metabolism, growth, and development. Adequate selenium levels are necessary to support thyroid hormone conversion and prevent thyroid dysfunction. Furthermore, Selenium contributes significantly to immune system function, enhancing the body's defense mechanisms against infections and diseases. It also plays a role in DNA synthesis and repair, supporting reproductive health, and potentially influencing mood and cognitive function. Due to its diverse roles, maintaining optimal selenium intake is essential for overall well-being.
Sources
Brazil nutsSeafood (tuna, cod, shrimp, salmon)Organ meats (liver, kidney)Meats (beef, turkey, chicken)EggsDairy products (milk, yogurt)Grains (whole wheat bread, pasta, rice)Sunflower seedsMushroomsLentils
Cheapest Selenium Supplements
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Timing & Intake
AnytimeWith foodTake with Fat-containing meals for better absorption of certain forms, though not strictly required for all forms.
Selenium can be taken at any time of day, preferably with a meal to minimize potential stomach upset.
Daily Intake
RDA (Men)55 mcg
RDA (Women)55 mcg
RDI55 mcg
Optimal Dosage
Minimum100 mcg
Maximum200 mcg
Safety & Toxicity
Upper Limit (UL)400 mcg
Toxicity Threshold900 mcg
Toxicity EffectHair loss, fatigue, gastrointestinal distress
Goals
Detoxification
Impact
Highest effect
Typical dose:55–200 mcg
Without adequate selenium, the body cannot effectively utilize and regenerate its primary antioxidant, glutathione. This mineral is critical for quenching free radicals generated during detoxification and for metabolizing certain heavy metals.
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Cardiovascular Support
Impact
High effect
Selenium is integral to glutathione peroxidase, one of the body's most important antioxidant enzymes. This enzyme neutralizes harmful free radicals, protecting the heart and blood vessels from oxidative stress. Selenium deficiency is linked to Keshan disease, a form of cardiomyopathy.
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General Health
Impact
High effect
Selenium is a required cofactor for the powerful antioxidant enzyme glutathione peroxidase, which protects cells from oxidative damage. It is also crucial for converting thyroid hormone to its active form, thus regulating metabolism, and plays a significant role in a healthy immune response.
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Immunity
Impact
High effect
Typical dose:55–200 mcg
Selenium is a key component of the powerful antioxidant enzyme glutathione peroxidase. It helps regulate inflammation and oxidative stress, preventing tissue damage during an infection. Deficiency is linked to impaired immune function and increased viral virulence.
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Skin Health
Impact
High effect
Selenium is a core component of glutathione peroxidase, one of the body's most powerful antioxidant enzymes. This enzyme protects skin cells from damage caused by free radicals and UV radiation. Adequate selenium levels support skin elasticity and help prevent premature aging.
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Interactions
Positive Interactions
Vitamin E
Selenium and Vitamin E work synergistically as antioxidants, enhancing each other's protective effects against cellular damage.
Vitamin C
Vitamin C can help regenerate selenium's antioxidant activity, particularly when selenium is part of glutathione peroxidase.
Folate
Selenium plays a role in methylation processes, which can complement the functions of folate in DNA synthesis and repair.
Coenzyme Q-10
Both are powerful antioxidants and can work together to protect cells from oxidative stress and support mitochondrial function.
Turmeric
Curcumin (from Turmeric) and Selenium both possess antioxidant and anti-inflammatory properties, potentially offering enhanced cellular protection.
Glutathione
Selenium is a crucial component of glutathione peroxidase, an enzyme essential for glutathione's antioxidant function.
Negative Interactions
Zinc
High doses of zinc may interfere with selenium absorption, though this is generally minor and more significant at very high zinc intakes.
Vitamin D
Very high doses of selenium might hypothetically interfere with vitamin D metabolism, though this interaction is not well-established for typical supplementation.
Recommended products
Budget 
Selenium 100 mcg
Swanson
Selenium: 100 mcg
An exceptionally affordable and high-value selenium supplement, providing 100 mcg of organic L-Selenomethionine.
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Selenium 100 mcg
NOW
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An affordable 100 mcg L-Selenomethionine selenium supplement in tablet form from the trusted NOW brand.
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ZHOU
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A dependable 200mcg Selenomethionine supplement from ZHOU, providing robust and bioavailable selenium support at a fair price.
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SelenoExcell Selenium 200 mcg
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Selenium: 200 mcg
A high-quality selenium supplement providing 200 mcg of SelenoExcell (Saccharomyces cerevisiae), a reliable organic form, at a good price.
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Carlson
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A reliable selenium supplement from Carlson, featuring 200 mcg of highly bioavailable L-Selenomethionine, though at a slightly higher price point.
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Thorne
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A high-quality 200mcg L-Selenomethionine supplement from Thorne, offering reliable and bioavailable selenium support for daily health from a trusted brand.
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Healthy Origins
Selenium: 200 mcg
A reliable and economical 200mcg SelenoExcell High Selenium Yeast supplement, offering robust and bioavailable selenium support for daily health.
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A high-quality 200mcg Selenomethionine supplement from Pure Encapsulations, offering reliable and bioavailable selenium support at a premium price for a smaller quantity.
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Selenium 200 mcg
Protocol For Life Balance
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A direct and effective source of 200mcg L-Selenomethionine, providing a robust dose of highly absorbable selenium for broad health benefits.
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Super Selenium Complex 200 mcg & Vitamin E
Life Extension
Selenium: 200 mcg
A blend of 200 mcg selenium (unspecified form) and natural Vitamin E from a science-focused brand, offering general antioxidant support.
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Selenium (Citrate)
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Selenium: 200 mcg
A high-quality 200 mcg selenium citrate supplement from a premium brand, though with a higher price and limited reviews.
Budget 
Complete Multivitamin
Equate
Selenium: 55 mcg
This multivitamin offers a broad range of basic vitamins and minerals to support general daily health and fill common nutritional gaps at an economical price.
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One Daily Men's Health
Equate
Selenium: 110 mcg
This is a comprehensive and budget-friendly multivitamin for men, providing a wide array of essential vitamins and minerals for daily nutritional support.
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Selenium Synergy
Jarrow Formulas
Selenium: 200 mcg
Selenium Synergy provides a blend of selenium, vitamin E, riboflavin, and glucoraphanin, aiming to support cellular health, antioxidant activity, and metabolic function.
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Selenium 200 mcg
Metabolic Maintenance
Selenium: 200 mcg
This product provides a significant 200mcg of L-Selenomethionine and 500mg of Vitamin C in both water- and fat-soluble forms, focusing on targeted selenium and C support.
Budget 
Yeast-Free Selenium 100 mcg L-Selenomethionine
Solgar
Selenium: 100 mcg
A straightforward and economical source of 100mcg L-Selenomethionine, offering foundational selenium support for daily health.
Budget 
Complete Multivitamin
Equate
Selenium: 55 mcg
This multivitamin delivers a wide range of essential vitamins and minerals at a highly affordable price, making it a sensible choice for basic daily nutritional support for many adults.
Budget 
Selenium 200 mcg
AN Amazing Nutrition Amazing Formulas
Selenium: 50 mcg
A supplement misleadingly labeled as 'Selenium 200 mcg' but containing only 50 mcg of Selenium Yeast per tablet, offering low transparency despite a good ingredient form.
Budget 
One Daily Men's Health
Equate
Selenium: 110 mcg
This is a standard daily multivitamin for men, providing a broad mix of essential vitamins and minerals, including lycopene, in a convenient one-tablet dose for general nutritional support.
Budget 
Selenium Complex 200 mcg
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Selenium: 200 mcg
A very cost-effective selenium supplement, delivering 200 mcg of a well-absorbed Albion Selenium Glycinate Complex for general health support.
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Se-Methyl L-Selenocysteine 200 mcg
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Selenium: 200 mcg
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Selenium 200 mcg
Source Naturals
Selenium: 200 mcg
An economical selenium supplement providing 200 mcg of Selenium Yeast, a good organic form, for general health support from a recognized brand.
Budget 
SelenoExcell 200 mcg
Swanson Ultra
Selenium: 200 mcg
A cost-effective and well-dosed selenium supplement using the organic SelenoExcell yeast form, ideal for daily support.
Product stats
Price per product
Average$31.49
Median$26.55
Price per serving
Average$0.81
Median$0.67
Price per 10 mcg
Average$0.18
Median$0.11
Price distribution
Price per serving distribution
Price per 10 mcg
Reference amount: 10 mcg
Forms
Paired ingredients
Ingredient forms
L-Selenomethionine (235) 90
L-Selenomethionine is an amino acid-bound form of selenium that the body can readily absorb and incorporate into its proteins. It acts as a storage form of selenium, allowing for sustained release and utilization. This form is highly effective for maintaining optimal selenium status over time, contributing to antioxidant defense and thyroid function.
Pros
- High bioavailability and absorption.
- Incorporated into body proteins, serving as a storage pool.
- Longer retention in the body compared to inorganic forms.
- Mimics selenium found naturally in food.
Cons
- Can accumulate in tissues if taken in very high doses for extended periods.
- May be slightly slower to exert immediate antioxidant effects than inorganic forms.
Per product
Avg$29.67
Med$24.96
Per serving
Avg$0.73
Med$0.61
Per 100 mcg
Avg$1.02
Med$0.57
Price distribution
Selenomethionine (140) 90
Selenomethionine is a broad term for the amino acid-bound form of selenium, with L-Selenomethionine being the predominant and biologically active isomer found in supplements and food. It is well-absorbed and serves as an excellent storage form of selenium in the body, allowing for a steady supply to various tissues and supporting vital selenoprotein functions.
Pros
- Excellent bioavailability and absorption.
- Acts as a storage form, ensuring sustained selenium levels.
- Widely studied and recognized for its efficacy.
- Mimics natural dietary selenium.
Cons
- Potential for accumulation in tissues if over-supplemented for long periods.
- May have a slower onset of immediate antioxidant activity compared to some inorganic forms.
Per product
Avg$43.83
Med$35.99
Per serving
Avg$1.17
Med$0.80
Per 100 mcg
Avg$1.54
Med$1.00
Price distribution
Sodium Selenite (91) 65
Sodium Selenite is an inorganic salt of selenium. While it is absorbed, its bioavailability is generally lower than organic forms like selenomethionine, and a significant portion may be excreted rapidly. It does not get incorporated into proteins as readily but can more quickly contribute to the pool of reactive selenium species, which are vital for immediate antioxidant enzyme activity.
Pros
- May provide a quicker surge of readily available selenium for immediate antioxidant needs.
- Less likely to accumulate to high levels in tissues over the long term.
- Often more cost-effective.
Cons
- Lower overall bioavailability and absorption rate compared to organic forms.
- May cause gastrointestinal upset in some individuals.
- Not suitable for long-term selenium storage.
Per product
Avg$28.34
Med$23.45
Per serving
Avg$0.78
Med$0.71
Per 100 mcg
Avg$1.42
Med$0.74
Price distribution
Selenium Amino Acid Chelate (66) 85
Selenium Amino Acid Chelate refers to selenium that is chemically bonded to amino acids, forming a complex that is generally well-absorbed by the body. This chelation helps protect selenium from undesirable reactions in the digestive tract and facilitates its uptake. While the specific amino acid(s) involved can vary, these forms aim to mimic the way selenium is found in food, promoting better utilization and potentially reduced gastrointestinal distress compared to inorganic salts.
Pros
- Generally good bioavailability and absorption.
- Often better tolerated gastrointestinally than inorganic forms.
- Mimics natural food forms of selenium.
Cons
- Specificity of the amino acid(s) is not always declared, which can impact precise absorption characteristics.
- Can be more expensive than inorganic selenium.
Per product
Avg$23.89
Med$18.97
Per serving
Avg$0.81
Med$0.75
Per 10 mcg
Avg$0.35
Med$0.32
Price distribution
Sodium Selenate (65) 60
Sodium Selenate is an inorganic selenium compound that is highly soluble in water and readily absorbed. However, unlike organic forms, it is rapidly excreted, leading to lower retention in the body. While it can contribute to the immediate pool of selenium for enzymatic activity, its quick turnover makes it less ideal for maintaining long-term selenium status compared to forms like selenomethionine.
Pros
- High solubility and rapid absorption.
- Less likely to accumulate in tissues due to rapid excretion.
Cons
- Very rapid excretion, leading to lower overall retention.
- Generally considered to have lower overall biological efficacy for long-term status.
- Less common in dietary supplements compared to other forms.
Per product
Avg$15.54
Med$13.74
Per serving
Avg$0.34
Med$0.16
Per 10 mcg
Avg$0.11
Med$0.04
Price distribution
Selenium Glycinate (51) 88
Selenium Glycinate is a chelated form of selenium, meaning selenium is bound to a glycine molecule. This organic complex is thought to improve absorption and reduce potential gastrointestinal discomfort sometimes associated with inorganic selenium forms. It offers good bioavailability and is utilized by the body for various selenoprotein functions, including antioxidant defense and thyroid metabolism.
Pros
- Good bioavailability and absorption.
- Often gentler on the stomach compared to inorganic forms.
- Selenium is chelated, potentially enhancing stability and transport.
Cons
- Less extensively studied than selenomethionine.
- May be more expensive than inorganic forms.
Per product
Avg$40.35
Med$36.29
Per serving
Avg$0.81
Med$0.81
Per 10 mcg
Avg$0.17
Med$0.16
Price distribution
Selenium Glycinate Complex (37) 88
Selenium Glycinate Complex is an organic selenium chelate where selenium is molecularly bonded with glycine. This complex is engineered to optimize selenium absorption and minimize digestive discomfort, often seen with inorganic forms. It delivers highly bioavailable selenium for efficient utilization in the body's selenoproteins, supporting antioxidant defenses, thyroid health, and immune function.
Pros
- Excellent bioavailability and absorption.
- Gentle on the stomach, reducing potential gastrointestinal issues.
- Chelated form enhances stability and uptake.
Cons
- Less extensive independent research compared to selenomethionine.
- May be priced higher than inorganic selenium forms.
Per product
Avg$34.35
Med$34.50
Per serving
Avg$0.67
Med$0.46
Per 10 mcg
Avg$0.09
Med$0.08
Price distribution
Selenium Yeast (27) 92
SelenoExcell is a specific, high-quality brand of selenium-enriched yeast (Saccharomyces cerevisiae) containing multiple organic forms of selenium, primarily L-selenomethionine, along with smaller amounts of selenocysteine and other organoselenium compounds. This profile mimics the selenium found in food, making it highly bioavailable and effective for optimizing selenium status. It has been widely used in clinical trials and research, particularly for its comprehensive health benefits.
Pros
- Excellent bioavailability due to diverse organic selenocompounds.
- Contains multiple forms of selenium, mimicking dietary intake.
- Extensively researched and clinically studied.
- Considered a premium and reliable source of selenium.
Cons
- Typically more expensive than other selenium forms.
- Yeast-based, so individuals with yeast allergies should avoid it.
Per product
Avg$23.42
Med$13.99
Per serving
Avg$0.59
Med$0.25
Per 100 mcg
Avg$1.17
Med$0.31
Price distribution
S. cerevisiae (23) 75
When listed as a selenium form, S. cerevisiae typically indicates selenium-enriched yeast. This involves cultivating the yeast in a selenium-rich medium, causing it to naturally incorporate selenium into its proteins, primarily as selenomethionine and selenocysteine. This organic matrix results in a highly bioavailable form of selenium, similar to what is found in selenium-rich foods, and supports diverse bodily functions through its comprehensive selenium profile.
Pros
- Good bioavailability due to organic, food-grown nature.
- Contains multiple forms of selenium.
- Often well-tolerated.
Cons
- Quality and specific selenium profile can vary between different yeast products if not a standardized brand like SelenoExcell.
- Individuals with yeast allergies should avoid.
Per product
Avg$40.53
Med$34.29
Per serving
Avg$0.87
Med$1.01
Per 10 mcg
Avg$0.22
Med$0.20
Price distribution
SelenoExcell High Selenium Yeast (20) 92
SelenoExcell is a specific, high-quality brand of selenium-enriched yeast (Saccharomyces cerevisiae) containing multiple organic forms of selenium, primarily L-selenomethionine, along with smaller amounts of selenocysteine and other organoselenium compounds. This profile mimics the selenium found in food, making it highly bioavailable and effective for optimizing selenium status. It has been widely used in clinical trials and research, particularly for its comprehensive health benefits.
Pros
- Excellent bioavailability due to diverse organic selenocompounds.
- Contains multiple forms of selenium, mimicking dietary intake.
- Extensively researched and clinically studied.
- Considered a premium and reliable source of selenium.
Cons
- Typically more expensive than other selenium forms.
- Yeast-based, so individuals with yeast allergies should avoid it.
Per product
Avg$38.73
Med$41.50
Per serving
Avg$1.78
Med$1.85
Per 100 mcg
Avg$0.96
Med$0.33
Price distribution