Can I have zinc and selenium together?

January 8, 2026 •

5 min read

According to the World Health Organization, over 2 billion people worldwide are deficient in zinc and selenium. Understanding if you can have zinc and selenium together is crucial, as they are powerful trace minerals that support numerous biological functions, including strengthening the immune system and providing antioxidant defense.

Quick Summary

Zinc and selenium can be taken together as they often work synergistically to support the immune system and provide potent antioxidant protection. Dosage, form, and timing are important factors to consider for optimal absorption and to avoid potential risks. A balanced diet and appropriate supplementation can effectively deliver both minerals for combined health benefits.

Key Points

Synergistic Benefits: Zinc and selenium work together effectively to enhance antioxidant and immune-supporting functions.
Immune System Support: The combination helps boost the immune system by supporting white blood cell activity and fighting oxidative stress and inflammation.
Antioxidant Protection: Both minerals contribute to protecting cells from damage by harmful free radicals, with selenium activating a key antioxidant enzyme.
Safety Depends on Dosage: Taking both together is safe when sticking to recommended daily allowances (RDAs) and tolerable upper intake levels (ULs) to avoid side effects and potential nutrient imbalance.
Prioritize Food Sources: The best way to get both is through a balanced diet rich in meat, seafood, nuts, seeds, and eggs, as many of these foods are great sources of both minerals.
Potential Interactions: Some studies indicate that high doses or specific forms of the minerals can potentially interfere with each other's absorption or function, so moderation and form are important.
Bioavailability Varies: Absorption is influenced by the form of the minerals; forms like zinc picolinate and selenomethionine are generally well-absorbed by the body.
Consult a Professional: Always talk to a healthcare provider before starting combined supplements, especially if you have existing health issues or are on other medications.

Can you take zinc and selenium together? The science of synergy

Yes, you can take zinc and selenium together, and many multivitamin and mineral supplements combine them for their complementary health benefits. These two essential trace minerals function as powerful antioxidants and work together to support and enhance immune function. A lack of either mineral can increase oxidative stress, which leads to inflammation and can negatively impact overall health. While they offer mutual benefits, understanding how they interact and the optimal way to consume them is key.

Selenium is vital for activating the antioxidant enzyme glutathione peroxidase, which shields cells from oxidative damage. Zinc is also a crucial component of antioxidant enzymes and plays an important role in DNA repair and cell stability. When taken together, they enhance each other's effects, providing a more robust defense against free radical damage. This combined antioxidant effect is particularly beneficial for the immune system, helping to fight off infections and support cellular health.

Potential interactions: a closer look

Research on the interaction between zinc and selenium has shown mixed results, particularly in concentrated supplemental forms and for specific biological processes. While some studies show mutual benefit, others, particularly animal studies focusing on specific tissues like the prostate, have noted potential antagonistic effects under certain circumstances.

For example, some cellular studies suggest that certain forms of selenium can interfere with zinc-dependent proteins and disrupt zinc homeostasis, which can affect processes like DNA repair. A rat study found that supplementing zinc and selenium separately led to better accumulation of zinc in the prostate compared to combined supplementation. However, other human trials with appropriate doses have not shown significant negative interactions and have even reported improvements in certain health markers.

It is widely believed that a balanced dietary intake or proper supplementation with both minerals is safe and effective. The potential negative interactions highlighted in some studies often involve high doses or specific biological contexts that may not apply to general human dietary supplementation. The bioavailability, or how well the body absorbs and uses these minerals, is also influenced by their form. For instance, zinc picolinate and selenomethionine are generally well-absorbed.

Proper dosage and form

To ensure optimal absorption and avoid potential side effects, it's essential to adhere to recommended daily intake levels. For adults, the recommended dietary allowance (RDA) for zinc is 11 mg for men and 8 mg for women, with a tolerable upper intake level (UL) of 40 mg per day. For selenium, the RDA is 55 mcg for adults, with a UL of 400 mcg per day. Most combination supplements and multivitamins contain levels within or near these recommended ranges.

Choosing the right form

Zinc: Zinc picolinate and zinc gluconate are forms known for good bioavailability and are often used in supplements. Some people may experience nausea when taking zinc on an empty stomach, so consuming it with food is often recommended.
Selenium: Selenomethionine is an organic form of selenium that is readily absorbed and incorporated into the body's proteins, while sodium selenite is an inorganic form that is also well-absorbed. Selenomethionine is often preferred in supplements due to its higher efficacy in increasing selenium status.

Side effects and toxicity

Excessive intake of either zinc or selenium can lead to adverse health effects. High zinc intake can cause nausea, vomiting, and diarrhea. Long-term excessive zinc consumption can also interfere with copper absorption, potentially leading to copper deficiency. The side effects of excessive selenium, known as selenosis, can include hair loss, nail discoloration, gastrointestinal distress, and fatigue. Sticking to the recommended dosage levels is crucial to prevent these issues.

Comparison of zinc and selenium benefits


Benefit	Zinc	Selenium
Immune Support	Enhances T-lymphocyte activity, fights viruses and bacteria.	Supports a healthy immune response, protects against infections.
Antioxidant Action	Essential component of antioxidant enzymes.	Activates glutathione peroxidase to protect cells from damage.
Cellular Health	Aids in proper cell division, DNA repair, and protein production.	Supports cellular function and reduces oxidative stress.
Thyroid Function	Essential for metabolism of thyroid hormones.	A key component of selenoproteins required for healthy thyroid function.
Hair & Skin	Promotes wound healing, supports healthy skin and hair.	Supports scalp health and prevents hair loss.

Food sources for zinc and selenium

Incorporating food sources rich in both minerals is an excellent way to ensure adequate intake. Many of the best sources overlap.

Meat and Poultry: Beef, lamb, pork, chicken, and turkey are excellent sources of both zinc and selenium.
Seafood: Oysters are particularly rich in both minerals. Crab, mussels, tuna, and salmon are also good sources.
Nuts and Seeds: Brazil nuts are one of the most concentrated sources of selenium, while pumpkin seeds and cashews are rich in zinc.
Eggs and Dairy: Eggs are a source of both minerals, and dairy products like cheese and yogurt are good sources of zinc.
Legumes and Whole Grains: Lentils, chickpeas, and beans provide zinc, though the absorption is lower than from animal products due to phytates. Whole grains also contain both minerals. Soaking and fermenting can help increase bioavailability.
Mushrooms: A small but notable source of selenium and zinc, which can vary depending on soil content.

Conclusion

In summary, for most people, taking zinc and selenium together is not only safe but can also be highly beneficial due to their synergistic roles in immune support and antioxidant defense. While some specific studies on absorption and bioavailability in certain contexts have shown potential conflicts, these are generally not a concern for individuals supplementing within recommended daily limits. The key to safe and effective supplementation is adhering to proper dosage, choosing high-quality forms, and prioritizing a nutrient-rich diet. Always consult a healthcare provider before starting new supplements, especially if you have underlying health conditions or are taking other medications.

Additional resources

Sources

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Frequently Asked Questions

Yes, taking zinc and selenium together is generally considered safe. They often work synergistically and are commonly found combined in multivitamin and mineral supplements. Sticking to the recommended dietary allowances (RDAs) and tolerable upper intake levels (ULs) is important to avoid side effects.

The primary benefits include enhanced immune function and powerful antioxidant support. Both minerals protect cells from oxidative stress and free radicals. The combination helps strengthen the immune system, aiding the body in fighting off infections and promoting overall cellular health.

When taken in excessive amounts, both minerals can cause side effects. High zinc intake can cause nausea, vomiting, and diarrhea. Overconsumption of selenium can lead to selenosis, with symptoms like hair loss and nail discoloration. Adhering to recommended dosages minimizes these risks.

Some studies have shown potential antagonistic effects on absorption, especially with very high supplemental doses or specific forms, but this is less of a concern with typical dietary intake or balanced supplements. Choosing highly bioavailable forms like zinc picolinate and selenomethionine can help optimize absorption.

Many of the best sources are animal products. Excellent food sources include meat (especially beef and pork), shellfish (like oysters), eggs, and dairy products. Nuts and seeds also provide both, though absorption from plant-based sources can be lower due to phytates.

For adults, the RDA for zinc is 11 mg (men) and 8 mg (women), with a UL of 40 mg. The RDA for selenium is 55 mcg for adults, with a UL of 400 mcg. Most combination supplements contain amounts within these safe ranges.

Prioritizing dietary sources is always recommended for adequate nutrient intake. However, if a deficiency is identified or dietary intake is insufficient, supplements can be beneficial. Many supplements combine them for convenience, but it is important to choose high-quality forms and consult a professional.