Selenoproteins
Selenium is incorporated into a family of functional proteins.
Selenium
MineralSelenium is a trace mineral your body uses to make proteins involved in thyroid hormone metabolism, antioxidant defenses, and other cell functions.
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What it is
What Is Selenium?
Selenium is a trace mineral your body uses to make proteins involved in thyroid hormone metabolism, antioxidant defenses, and other cell functions.
You do not need to memorize a nutrient chart. The useful part is knowing where it shows up in food, roughly how much you need, and what that can look like on an actual plate.
What the body uses it for
What Selenium Actually Does
Thyroid metabolism
Several selenoproteins help activate or deactivate thyroid hormones.
Antioxidant enzymes
Selenium is part of glutathione peroxidases and related enzymes.
Cellular processes
Selenoproteins participate in redox regulation and other cellular functions.
How much you need
How Much Do You Need?
Recommended amounts depend on the nutrient, age, sex, and life stage. Some compounds do not have an established Dietary Reference Intake.
Use the authoritative source below for the current RDA, AI, upper limit, or other guidance that applies to Selenium.
See current intake guidance →Food sources
Where Selenium Shows Up in Food
You do not need to memorize this list. These are everyday examples of foods that can contribute Selenium. Amounts can change with serving size, variety, preparation, and fortification.
Brazil nuts
Seafood
Meat and poultry
Eggs
Grains
Food composition reference: USDA FoodData Central.
Make it useful
What Does That Look Like on a Plate?
Knowing what is in your food is useful. Knowing what to do with it is better. Pick a food. Find a recipe. See what you already have. Plan the meal. Buy what is missing. Then go eat food.
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A little context matters
When More Isn't Better
Selenium has a relatively narrow range between adequate and excessive intake. Very high intakes can cause selenosis, so high-dose supplements should be used cautiously.
Food and supplements are not the same thing. Supplements can deliver much larger doses. Medications, pregnancy, kidney or liver function, allergies, and other health circumstances can change what is appropriate.
Evidence & trusted sources
Where This Information Comes From
NIH Office of Dietary Supplements – SeleniumPrimary nutrient reference
USDA FoodData CentralFood composition and nutrient data
Evidence last reviewed: October 2026
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