What is the safe daily limit for selenium intake?

The safe upper limit of selenium is 400 micrograms for adults. As mentioned before, amounts larger than this may lead to toxicity with symptoms such as hair loss and neurological symptoms. This is reached with only 4 Brazil nuts. Thus, it is wise to have clients monitor nut intake while recommending various dietary sources such as eggs and mushrooms.

Potency of the nuts requires attention. A single nut yields a total of 96 micrograms, which surpasses the daily need. Four nuts would come into the danger zone of 400 micrograms. I recommend limiting nuts to two per day. The nuts can then be combined with sunflower seeds or eggs for a safer and more consistent intake.

Symptoms of toxicity manifest quietly at first. The garlic breath suggests an overdose. Hair loss can occur when consuming high amounts of thiamine is continued. Neurological symptoms manifest as tremors. Neuro effects appear at 600+ micrograms. Once any symptoms develop, discontinue all supplements without hesitation.

Balanced nutrition reduces vulnerabilities. Eat 2 Brazil nuts at breakfast. Eat tuna for lunch twice weekly. Eat mushrooms at dinner in stir-fries. This regimen yields 100-200 micrograms NAC each day. Meets needs and stays safely below toxicity thresholds.

*Special considerations* apply to specific populations. Pregnant women may need additional selenium; however, pregnant women should avoid selenium supplements altogether. Patients with thyroid conditions require close monitoring and regular follow-up. Vegans should prioritize mushroom sources of selenium over nuts. Always check with your physician before taking any supplement.

Practical tracking ensures safety. Track your Brazil nut intake daily to stay on top of your intake. Track your fish and egg intake weekly. Be on the lookout for any garlic breath signals. Reduce your intake if you are on the threshold of 300 mcg. All these will keep your selenium levels at a healthy level.

Read the full article: Top 10 Selenium Rich Foods