Selenium: The Super Trace Mineral for Kids and Parents
Selenium is a mighty mineral your body only needs in tiny amounts, but it plays a huge role in keeping kids—and adults—healthy. Let’s break down what selenium does, why it matters for your family, how much everyone needs, the best food sources, and what happens if you get too little or too much.
What Is Selenium?
Selenium is an essential trace mineral found naturally in soil, water, and many foods. Even though you only need a small amount, selenium is crucial for growth, development, and lifelong health. It acts as a powerful antioxidant, helps your body make important proteins, and supports many body systems.
Health Benefits of Selenium
| Health Benefit | How Selenium Helps Kids & Adults |
|---|---|
| Antioxidant Power | Protects cells from damage, helps slow aging, and reduces risk of chronic diseases. |
| Immune Support | Boosts the immune system, helping the body fight off viruses and bacteria. |
| Thyroid Health | Supports the thyroid gland, which controls metabolism, growth, and energy. |
| Muscle & Tissue Health | Keeps muscles, skin, and tissues healthy and strong. |
| Heart Health | May help protect the heart and blood vessels. |
| Brain Function | Supports healthy brain development and may help protect against cognitive decline. |
| Reproductive Health | Important for fertility and healthy development in babies. |
| Inflammation Control | Helps reduce inflammation and may lower the risk of some chronic diseases. |
How Much Selenium Do Kids and Adults Need?
Here’s a table of the Recommended Dietary Allowance (RDA) for selenium by age and life stage:
| Group | RDA (mcg per day) |
|---|---|
| Infants (0–6 months) | 15* |
| Infants (7–12 months) | 20* |
| Children (1–3 years) | 20 |
| Children (4–8 years) | 30 |
| Children (9–13 years) | 40 |
| Teens (14–18 years) | 55 |
| Adults (19+ years) | 55 |
| Pregnant women | 60 |
| Breastfeeding women | 70 |
*AI = Adequate Intake (used when not enough data for an RDA)
Best Food Sources of Selenium
The amount of selenium in foods can vary based on the soil where plants are grown or animals are raised. Here are some top sources:
| Food Source | Selenium Content (per 100g) |
|---|---|
| Brazil nuts | 96 mcg |
| Wheat germ | 106.6 mcg |
| Whole wheat bread | 63 mcg |
| Oatmeal | 53.3 mcg |
| Brown rice | 36.6 mcg |
| Eggs | 20 mcg |
| Tuna, salmon, sardines | 40–80 mcg |
| Chicken, turkey | 20–30 mcg |
| Sunflower seeds | 53 mcg |
| Orange juice | 18.3 mcg |
| Milk, yogurt | 2–8 mcg |
Fun fact: Just one or two Brazil nuts can provide your entire daily selenium needs!
Signs of Selenium Deficiency
Selenium deficiency is rare in most healthy children and adults, but it can happen if your diet is very limited or if you have certain health conditions. Signs may include:
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Muscle weakness or discomfort
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Lightening of fingernail beds
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Fatigue
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Weak immune system (more frequent infections)
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Slower growth in children
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Heart muscle problems (in severe cases)
What Happens If You Get Too Much Selenium?
Getting too much selenium (usually from supplements, not food) can cause problems, including:
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Itchy skin or rashes
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Nausea, diarrhea, or stomach upset
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Hair loss or brittle nails
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Fatigue
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Garlic-like odor on the breath
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Nerve problems (in very high doses)
Important: The safe upper limit for selenium is about 200 mcg per day for adults. Kids need even less. Always talk to your doctor before giving supplements.
Special Tips for Parents
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Food First: Most kids and adults get enough selenium from a balanced diet. Supplements are rarely needed unless recommended by a healthcare provider.
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Soil Matters: The selenium content of plant foods depends on the soil where they’re grown. Eating a variety of foods helps ensure you get enough.
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Pregnancy & Breastfeeding: Selenium is important for healthy development, but high doses can be harmful to unborn babies. Always check with your doctor.
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Medication Interactions: Selenium can interact with some antibiotics and medications for osteoporosis—ask your doctor if you have concerns.