EssentialStrong evidence
Selenium
Essential trace element, component of selenoproteins (glutathione peroxidase, thioredoxin reductase). Critical for thyroid function, antioxidant defense, and immunity.
Goals
ImmuneHormonesLongevity (broad)
Timing
With food
Price tier
Low
Dosage
70–200 µg/day. L-selenomethionine preferred (organic form). Avoid sustained intake above 400 µg/day.
Considerations
Germany and Central Europe have selenium-poor soils — supplementation often makes sense. Be careful with Brazil nuts: 2–3 nuts already deliver 200–400 µg.
Form
CapsulePowder
Scientific detail
Selenoprotein synthesisGlutathione peroxidase activityThyroid deiodinase
Chronic inflammationMitochondrial dysfunction
Evidence base
Studies on Selenium
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