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Selenium Supplement Benefits and Dosage

Important for thyroid function, selenium has links to reducing depression.

Sophie Medlin
Sophie Medlin
Head of Nutritional Research
March 10, 2020
3 min read

Selenium functions

Selenium has antioxidant properties which help with:

  1. Metabolism

  2. Thyroid function

Selenium dosage

The Nutrient Reference Value (NRV) is 55mcg per day. In every dose of theĀ Heights Smart SupplementĀ there isĀ 55mcg (equal to 1 Brazil nut or a can of sardines) so a 100% of your needs.

Selenium rich foods

The following foods are rich in selenium:

  • Brazil Nuts

  • Seafood (sardine, oysters, clams, halibut, shrimp, salmon and crab)

  • Organ meats

For those following a vegetarian or vegan diet, there are other plant-based sources of selenium but higher quantities will need to be eaten to reach the daily required amount:

  • Sunflower seeds

  • Green or brown lentils

  • Cashew nuts

Selenium research

Reducing oxidative stress can protect against cognitive decline, which can lead to Alzheimerā€™s and mood disorders such as depression.

Selenium and the brain

Seleniumā€™s powerful antioxidant properties can help toĀ  prevent cell damage and oxidative stress caused by free radicals.

Selenium benefits

Other benefits are:

  • Essential for thyroid function

  • Antioxidant properties throughout the body

Plays well with

Iodine and Selenium work well together as they are both needed for thyroid function.

It also works well with other antioxidant vitamins (like vitamin E). Best dietary source is Brazil nuts, which arenā€™t commonly consumed.

Clever stuff - Selenium and depression

A study on young adults found that low or excessively high blood levels of selenium resulted in higher risk of depressive symptoms than in people with healthy levels.


Hereā€™s a handful of relevant scientific studies on selenium.

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This product is not designed to replace a varied and balanced diet. Do not exceed stated dose. If you are pregnant, breastfeeding or taking any medication, please consult your doctor before use. Do not use it if the sachet has been opened. Store in a cool, dry place. Keep out of reach of children.

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