Why Plant-Based Diets May Fall Short on Selenium
Selenium is an essential trace mineral that most people in Northern and Central Europe — vegan or not — struggle to obtain from food alone. The selenium content of plant foods depends almost entirely on how much selenium is in the soil where they were grown, and European soils are notoriously low in selenium compared to North American or Asian soils (Rayman, 2012).
For vegans and vegetarians, the situation is compounded by the absence of seafood and organ meats, which are among the richest dietary selenium sources. Studies in European populations consistently find lower blood selenium levels in vegans compared to omnivores, though deficiency is not universal.
Vegan-Friendly Selenium Sources
Selenium is present in some plant foods:
- Brazil nuts are the most concentrated plant source, though selenium content varies widely by growing region
- Whole grains and legumes contain modest amounts depending on soil
- Sunflower seeds and mushrooms provide small contributions
The variable nature of plant-food selenium makes consistent intake difficult to guarantee. This is why selenium vegan supplementation is common practice, particularly in Estonia and the wider Baltic and Nordic region.
OstroVit Selen Selenomethionine 220tabs provides selenium in selenomethionine form, which is organically bound and considered to have good bioavailability. 
NOW Selenium 200mcg€11.90 In stock 180 veg. caps. and NOW Selenium 200mcg 90 veg. caps. offer a reliable vegan capsule option from a well-established brand, both available at maxfit.ee.
Dose Targets
The EU recommended daily amount for adults is around 55 mcg per day, while the tolerable upper intake level set by regulatory authorities is 300 mcg per day for adults. Most supplement products provide 100-200 mcg per serving, which is within the safe range for supplementation.
Studies on selenium and thyroid function have generally used doses in the 100-200 mcg range. A meta-analysis found that selenium supplementation reduced thyroid peroxidase antibody levels in people with autoimmune thyroiditis (Toulis et al., 2010), though this should not be interpreted as a recommendation to self-treat thyroid conditions.
What to Combine Selenium With
Selenium works closely with iodine in thyroid hormone synthesis. Vegans who are also low in iodine (another common gap) should address both minerals. Selenium also acts in concert with vitamin E as a broader antioxidant pair.
Vitamin C does not significantly affect selenium absorption, so the two can be taken together. Avoid taking selenium alongside very high doses of zinc in the same sitting, as high intakes of one mineral may interfere with another at the intestinal level.
Choosing a Vegan Product
Selenium supplements come in several chemical forms:
| Form | Notes |
|---|---|
| Selenomethionine | Organic, well-absorbed, found in plant foods naturally |
| Sodium selenite | Inorganic, adequate but lower organic form uptake |
| Selenium-enriched yeast | Contains selenomethionine; check if yeast is vegan |
For vegans, selenomethionine capsules with a plant-based shell are the cleanest option. Do not exceed the manufacturer's stated serving, as selenium has a relatively narrow margin between adequate and excessive intake.
Browse the full selenium selection at maxfit.ee or explore the broader thyroid-support range.
References
Rayman, M. P. (2012). Selenium and human health. The Lancet, 379(9822), 1256-1268. https://pubmed.ncbi.nlm.nih.gov/22381456/
Toulis, K. A., Anastasilakis, A. D., Tzellos, T. G., Goulis, D. G., & Kouvelas, D. (2010). Selenium supplementation in the treatment of Hashimoto's thyroiditis: a systematic review and a meta-analysis. Thyroid, 20(10), 1163-1173. https://pubmed.ncbi.nlm.nih.gov/20883174/
Brahe, L. K., Helge, J. W., Astrup, A., & Larsen, T. M. (2013). Is butyrate the link between diet, intestinal microbiota and obesity-related metabolic diseases? Obesity Reviews, 14(12), 950-959. https://pubmed.ncbi.nlm.nih.gov/23947604/
FAQ
Can I get enough selenium from Brazil nuts as a vegan?
Possibly, but it is unreliable. The selenium content of Brazil nuts varies enormously depending on growing region. Eating one or two Brazil nuts daily is sometimes cited as sufficient, but without knowing the actual selenium content of your specific nuts, intake is unpredictable. A supplement with a declared amount per serving is more consistent.
What form of selenium is best for vegans?
Selenomethionine is generally considered the most bioavailable form and is naturally found in plant foods, making it a logical choice. Ensure the capsule shell is plant-based (HPMC) rather than gelatine.
Is there a risk of getting too much selenium?
Yes. Chronic excessive selenium intake can cause selenosis, with symptoms including hair loss, brittle nails, and gastrointestinal issues. Stay within the tolerable upper limit and do not take multiple selenium-containing supplements simultaneously without accounting for total intake.
