A common question and concern is if vegans require selenium supplements. Data seems to support that vegetarians and vegans in the US and Canada have adequate selenium status 2. Therefore, it’s not routinely recommended for vegans to consume a selenium supplement.
How much selenium should a vegetarian take daily?
The recommended amount is 60-75 micrograms a day and the UK’s Expert Group on Vitamins and Minerals set a safe upper limit for selenium at 450 micrograms a day.
Are vegetarians selenium deficient?
The vegan group had significantly lower intakes of vitamin D, vitamin B12, calcium, selenium and iodine than vegetarians and omnivores (p < 0.05), with particularly low intakes of selenium (24.7 ± 11.9 μg) and iodine (24.4 ± 12.7 μg).
Who should not take selenium?
“The crucial factor that needs to be emphasized is that people whose blood plasma selenium is already 122 µg/L or higher – a large proportion of the US population (the average level in American men is 134 µg/L) – should not take selenium supplements.
What supplements should I take as a vegetarian?
Vegetarians need to make sure they get enough iron and vitamin B12, and vegans enough calcium, iron and vitamin B12. Women are thought to be at particular risk of iron deficiency, including those on a vegetarian or vegan diet.
What are the symptoms of selenium deficiency?
Signs and symptoms of selenium deficiency
- Fatigue. This nonspecific symptom is, unfortunately, quite common with a number of mineral deficiencies. …
- Foggy mental state. Mental fog can happen if your selenium intake dips low enough to cause deficiency. …
- Weakened immune system. …
- Hair loss. …
- Muscle weakness. …
Why should Vegans eat Brazil nuts?
Since selenium is present in soil, most plant-based foods grown in soil contain at least a small amount of selenium. Some foods like Brazil nuts, whole grains and legumes contain higher levels of selenium. … Consuming a variety of foods and including whole grains should help you to meet selenium requirements.
What vegetables have selenium in them?
It’s not all about animal products (or Brazil nuts). Brocolli and other healthy Vegetables, too, can provide some of your daily selenium. Some other good examples of good sources: spinach, green peas, beans, and potatoes. Vegans and vegetarians can take advantage of this.
How can I get selenium naturally?
Selenium and Healthful Diets
- Many whole grains and dairy products, including milk and yogurt, are good sources of selenium. …
- Pork, beef, turkey, chicken, fish, shellfish, and eggs contain high amounts of selenium.
Does coffee have selenium?
Several volatile selenium species at trace levels were detected from roasted coffee beans as well as in the steam from brewed coffee drinks.
Is it safe to take selenium everyday?
When taken by mouth: Selenium is LIKELY SAFE for most people when taken by mouth in doses less than 400 mcg daily, short-term. However, selenium is POSSIBLY UNSAFE when taken by mouth in high doses or for a long time. Taking doses above 400 mcg can increase the risk of developing selenium toxicity.
Can selenium make you gain weight?
Can selenium cause weight gain? In a word, no. The answer to that question is actually quite the opposite. Getting the recommended amount of selenium in your diet will aid in the proper function of your thyroid, which in turn, can improve metabolic rate.
Can I take selenium and magnesium together?
Selenium combined with magnesium is a promising therapeutic strategy with lipid-lowering and antioxidative effects that protects the liver against hyperlipidemia.
How can I get B12 naturally?
To increase the amount of vitamin B12 in your diet, eat more of foods that contain it, such as:
- Beef, liver, and chicken.
- Fish and shellfish such as trout, salmon, tuna fish, and clams.
- Fortified breakfast cereal.
- Low-fat milk, yogurt, and cheese.
How do vegans get B12?
The only reliable vegan sources of B12 are foods fortified with B12 (including some plant milks, some soy products and some breakfast cereals) and B12 supplements, such as our very own VEG 1. Vitamin B12, whether in supplements, fortified foods, or animal products, comes from micro-organisms.
What are the bad things about being vegetarian?
It can make you gain weight and lead to high blood pressure, high cholesterol, and other health problems. You can get protein from other foods, too, like yogurt, eggs, beans, and even vegetables. In fact, veggies can give you all you need as long as you eat different kinds and plenty of them.