Early studies suggest that taking extra selenium may raise the risk of diabetes, non-melanoma skin cancer, and LDL (“bad”) cholesterol. British scientists measure selenium and cholesterol in the blood of roughly 1,000 men and women aged 19 to 64. Those with the highest selenium levels also had the highest levels of LDL cholesterol. Although this study isn’t proof that too much selenium raises cholesterol, there’s no good reason to take more of the trace element than you might get naturally from your food.
Recommended Amount: How Much You Need
Government guidelines recommend 55 micrograms (mcg) of selenium per day, but for optimal health and disease prevention, most health practitioners recommend that you up that to 200 mcg per day. And it is best to get this mineral from food, not supplements. Too much selenium can be toxic, so don’t overdo it — keep your daily intake below 400 mcg.
Good Sources of Selenium
| Brazil nuts (1/2 ounce; 3–4 nuts) | 270 mcg |
| Tuna, canned (3 ounces) | 65 mcg |
| Couscous, cooked (1 cup) | 43 mcg |
| Halibut, cooked (3 ounces) | 40 mcg |
| Pasta, cooked (1 cup) | 37 mcg |
| Pork (3 ounces) | 30–40 mcg |
| Salmon, cooked (3 ounces) | 32 mcg |
| Turkey or chicken, light meat (3 ounces) | 24–27 mcg |
| Bagel (1 medium) | 27 mcg |
| Ground beef, cooked (3 ounces) | 18–24 mcg |
