How Do You Increase Your Selenium Level Effectively?

November 17, 2025 •

4 min read

The National Institutes of Health recommends that adults get 55 micrograms of selenium per day, and a significant portion of the population may fall short, depending on their diet and soil quality. Knowing how do you increase your selenium level is crucial for supporting thyroid function, immune health, and cellular protection.

Quick Summary

Boost selenium levels by prioritizing selenium-rich foods like Brazil nuts, seafood, and whole grains, and consider supplements if diet is insufficient. Understand safe intake to avoid toxicity.

Key Points

Prioritize Diet: The most effective way to increase selenium is by consuming selenium-rich foods like Brazil nuts, seafood, and meat.
Mind Brazil Nut Intake: Just one to two Brazil nuts per day can provide your recommended daily intake, but consuming more can lead to toxicity.
Consult a Doctor for Supplements: Before taking selenium supplements, especially high doses, consult a healthcare provider to assess your needs and prevent toxicity.
Choose Organic Forms: Organic forms of selenium like selenomethionine are better absorbed by the body than inorganic ones.
Focus on Variety: A balanced diet with a variety of seafood, lean meats, and whole grains helps ensure consistent and safe selenium intake.

Understanding the Role of Selenium

Selenium is an essential trace mineral vital for numerous bodily functions. It plays a key role as an antioxidant, protecting cells from damage caused by free radicals. It is also critical for thyroid hormone metabolism and a strong immune system. A deficiency in selenium can lead to various health issues, including fatigue, cognitive difficulties, and weakened immunity. The most reliable way to increase your selenium level is through dietary changes or, when necessary, targeted supplementation.

Incorporating Selenium-Rich Foods into Your Diet

The most natural and effective way to boost your selenium intake is by eating a variety of foods that are naturally high in this mineral. Because the selenium content in plants depends heavily on the soil they grow in, animal products and specific nuts are often the most reliable sources.

Brazil Nuts: Often hailed as the king of selenium sources, just one or two Brazil nuts can provide a significant portion of your daily requirement. Due to their extremely high concentration, moderation is key to avoid overconsumption.
Seafood: Fish and shellfish are excellent sources. Options like tuna (especially yellowfin), sardines, halibut, and oysters offer a substantial amount of selenium per serving.
Meats and Poultry: Beef steak, pork chops, chicken, and turkey are all good contributors to your daily selenium intake.
Eggs: A large hard-boiled egg can provide a solid amount of selenium, making it an easy addition to breakfast or lunch.
Grains and Legumes: Whole-wheat bread, brown rice, oatmeal, and baked beans contain moderate amounts of selenium.
Dairy: Cottage cheese and yogurt also provide some selenium.
Mushrooms: Certain mushrooms, like shiitake and portabella, can be a plant-based source.

Utilizing Supplements to Increase Selenium

For those with confirmed low levels or specific dietary needs, supplements can be an effective alternative to increase your selenium level. These are available in forms like selenomethionine, selenium-enriched yeast, and inorganic forms such as sodium selenite and sodium selenate. The organic forms, particularly selenomethionine, are generally considered to be more bioavailable and better absorbed by the body. However, it is crucial to consult a healthcare professional before starting any supplementation, as excessive intake can be toxic. The Tolerable Upper Intake Level for adults is 400 mcg per day.

Factors Affecting Selenium Absorption

Several factors can influence how well your body absorbs and utilizes selenium. Understanding these can help you maximize your intake.

Form of Selenium: The organic forms of selenium found in foods like Brazil nuts and seafood are typically more easily absorbed than the inorganic forms.
Dietary Factors: While some nutrients can enhance absorption, others may interfere. A balanced diet is the best approach to ensure all nutrients work synergistically. Conversely, excessive intake of other minerals or poor overall gut health can potentially reduce absorption.
Soil Quality: For plant-based foods, the mineral content of the soil directly impacts the selenium levels of the plant. This is why geographical location can play a role in dietary selenium intake.
Health Conditions: Certain gastrointestinal disorders like Crohn's disease can impair nutrient absorption, including selenium.

Comparing Food Sources vs. Supplements


Feature	Dietary Food Sources	Selenium Supplements
Absorption	Highly bioavailable, especially from animal sources.	Organic forms (e.g., selenomethionine) are highly absorbable.
Risk of Toxicity	Low risk; difficult to consume toxic levels from a varied diet alone.	Higher risk of toxicity if dosage is not monitored carefully.
Dosage Control	Less precise; selenium content varies by food and soil.	Precise dosage control, available in specific microgram amounts.
Additional Nutrients	Provides a wide array of complementary vitamins and minerals.	Isolated nutrient; lacks the holistic benefits of whole foods.
Professional Guidance	Generally safe; consult a professional for deficiency.	Requires consultation with a healthcare provider, especially for higher doses.

Practical Steps to Elevate Your Selenium Intake

Eat Brazil Nuts in Moderation: Start by adding just one or two Brazil nuts to your daily routine, for example, as a snack or in a salad. Do not overdo it to avoid exceeding the upper limit.
Incorporate Seafood Regularly: Aim for two servings of fish or shellfish per week. Varieties like tuna, salmon, or sardines are excellent choices.
Choose Lean Meats: Add lean meats like chicken or turkey to your meals to benefit from their selenium content.
Cook with Whole Grains: Replace refined grains with whole-wheat bread and brown rice to get a boost of selenium and fiber.
Consider a Supplement (with Caution): If you suspect a deficiency, get your selenium levels checked by a doctor. If supplementation is needed, discuss the right type and dosage with your healthcare provider. For most, a multivitamin containing the recommended daily amount is sufficient.
Cook Methods Matter: Be mindful that some cooking methods can affect nutrient content, but generally, steaming or baking can help preserve minerals better than high-heat frying.

Conclusion: A Balanced Approach to Selenium

To conclude, knowing how do you increase your selenium level starts with understanding your food sources and potentially, the role of supplements. For most healthy individuals, a balanced diet rich in selenium-dense foods like Brazil nuts, seafood, meat, and whole grains is sufficient to meet daily requirements. The amount of selenium in plant foods can be inconsistent due to varying soil quality, making animal products a more dependable source. If a deficiency is confirmed, supplements can be a viable option, but it is critical to seek medical advice to determine the correct dosage and avoid the risks of toxicity. By focusing on a diverse diet first and consulting a professional for any supplementation, you can effectively manage and increase your selenium levels for better overall health.

To learn more about the specific functions and recommendations for selenium, visit the NIH Office of Dietary Supplements website: Selenium Fact Sheet.

Frequently Asked Questions

The fastest way to increase selenium levels is by consuming a Brazil nut. Just one to two Brazil nuts can provide a significant amount, potentially meeting the daily requirement. This offers a quick and potent dose, but should be done in moderation.

Brazil nuts are the food with the highest amount of selenium. Just one ounce, or about 6 to 8 nuts, can contain over 500 mcg, which is well above the daily recommended intake.

For adults, the recommended daily allowance (RDA) of selenium is 55 micrograms (mcg). This amount can be adjusted for pregnant or lactating women.

Common symptoms of low selenium can include fatigue, a weakened immune system, hair loss, muscle weakness, and impaired thyroid function.

Yes, excessive intake of selenium can lead to toxicity, or selenosis. Symptoms may include a garlic-like odor on the breath, hair loss, brittle nails, nausea, and in severe cases, more serious nervous system or organ problems.

Many multivitamins contain selenium, but the amount can vary. It's an easy way to help cover nutritional gaps, but always check the Supplement Facts label for the exact dose.

Yes, the amount of selenium in plant-based foods is highly dependent on the mineral content of the soil it was grown in. This means content can vary significantly by geographical region.

You can have your selenium levels checked through a blood test performed by a healthcare provider. A whole blood analysis is often considered more reliable for assessing long-term status than a plasma test.

It is generally better to obtain nutrients from whole foods due to better absorption and the presence of other beneficial compounds. However, supplements may be necessary to address a deficiency, especially in regions with selenium-poor soil.