Selenium is needed in small amounts; this does not create a universal requirement to take a selenium capsule. The mineral forms part of proteins involved in thyroid hormone metabolism and protection against oxidative damage, for example. A normal bodily function is different from a demonstrated additional benefit when provision is already adequate. [1]
Which amounts does the German Nutrition Society specify?
The German Nutrition Society, or DGE, provides estimated adequate total daily intakes. For adult women the figure is 60 micrograms, and for men 70 micrograms. These are not tablet amounts to take in addition to food. One day below a reference value does not establish a deficiency either. [2]
| Information | Meaning | Practical consequence |
|---|---|---|
| 60 µg or 70 µg daily | DGE estimates for adult women and men respectively | Consider the whole diet |
| µg per capsule | Amount in one unit | Check against actual intake frequency |
| A percentage on the label | Comparison with a labeling reference value | Do not read it as a personal deficiency diagnosis |
| A blood level | A laboratory finding with its own reference range | Do not confuse it with a daily intake amount |
Foods: variety rather than precisely counted nuts
Fish, meat and eggs can provide selenium; soil is one factor influencing levels in plant foods. Brazil nuts can be very rich in selenium, but their levels vary considerably. A fixed number of nuts is therefore not reliably dosed supplementation. [1]
For an initial review, describing a few usual days is more useful: which foods do you eat regularly, which fortified products do you use, and which supplements are added? Record portions too. A list containing only supposed superfoods reveals little about the actual menu.
When assessment is more useful than self-experimentation
Tiredness, hair changes or concentration difficulties do not independently establish selenium deficiency. A thyroid condition also does not automatically justify a self-selected intake plan. Discuss symptoms, diet and existing medicines together rather than deriving an explanation from one advertising promise.
Before supplementing, establish the reason, amount and a later review. In particular, check whether a multivitamin already contains selenium. An additional mineral blend does not replace prescribed treatment.
No preventive high dose
The NIH overview provides no basis for taking selenium generally to prevent cancer. Long-term excessive intake can itself cause harm. The key question is therefore not how much more fits in a capsule, but whether additional intake is needed at all. [3]
Frequently asked questions
Are 60 or 70 micrograms an additional tablet dose?
No. The DGE figures refer to total intake for healthy adults.
Can a fixed number of Brazil nuts precisely cover requirements?
No. Their selenium levels are too variable for that.
Does tiredness prove selenium deficiency?
No. This symptom can have different causes.
Is more selenium always better for the thyroid?
No. A normal metabolic function does not justify arbitrary additional amounts.
Further reading
Selenium overdose and safety limits and checking overlapping intake from multivitamins.
Sources
- German Nutrition Society: Selenium FAQs
- German Nutrition Society: Selenium reference values
- NIH ODS: Selenium
Editorially updated: September 28, 2026. General information, not a personal diagnosis or prescription. Natur Total also operates a supplement shop.
