Is taking 150 micrograms of selenium daily safe?

Safety of Daily Selenium Intake at 150 Micrograms

Taking 150 micrograms of selenium daily is safe and within recommended limits for adults. 1, 2

Selenium Requirements and Safe Intake Levels

Selenium is an essential nutrient that functions primarily as a component of selenoproteins with antioxidant properties. The recommended and safe intake levels are well established:

• The Recommended Dietary Allowance (RDA) for selenium in adults is 55 micrograms per day 3
• The American Cancer Society guidelines note that selenium supplements should not exceed 200 micrograms per day 1
• The European Food Safety Authority established a Tolerable Upper Intake Level (UL) of 255 micrograms per day for adults 2

Your daily intake of 150 micrograms falls comfortably between the RDA (55 micrograms) and the upper limit (200-255 micrograms), making it a safe amount for regular consumption.

Selenium Status Assessment

Selenium status can be assessed through various methods:

• Plasma/serum selenium concentration is the most common method
  • A plasma selenium concentration of 8 micrograms/dL or greater indicates selenium repletion 3
  • Values below 0.4 μmol/L (32 μg/L) indicate definite deficiency 4
• Glutathione peroxidase activity in plasma or red blood cells can also be measured 4

Important Considerations

Geographic Variations

Selenium content in foods varies significantly based on the selenium content of soil in different regions. Most people in the United States consume adequate selenium (80 micrograms or more daily) and are selenium replete 3.

Potential Risks of Excess

While your intake level is safe, it's worth noting:

• There is a narrow margin between safe and toxic doses of selenium 1
• Long-term excessive intake can lead to selenosis, characterized by hair loss, nail changes, skin rash, and neurological symptoms 4
• The European Food Safety Authority notes that regular users of supplements containing high doses of selenium may exceed the UL 2

Special Populations

Certain groups may have different selenium requirements:

• Patients with severe burns or trauma may benefit from higher doses (275-375 micrograms/day) 1
• Patients on long-term parenteral nutrition require monitoring and supplementation 1, 4
• Individuals with inflammation may show falsely low selenium levels 1, 4

Food Sources of Selenium

If you're getting selenium through diet rather than supplements, good sources include:

• Seafood
• Meats
• Grain products 1
• Brazil nuts (particularly high in selenium) 2

Bottom Line

Your daily intake of 150 micrograms of selenium is safe for long-term consumption. This amount provides adequate selenium for biological functions while remaining well below established upper limits. No adjustment to your current intake is necessary based on current guidelines.