What is Selenium?

Selenium is an essential mineral that plays a key role in your body’s antioxidant defense system. It supports your immune function, thyroid health, and helps protect cells from damage. While selenium is necessary for good health, your body only needs small amounts, and getting too much can be toxic.

Experts

Neuroscientist Dr. Andrew Huberman discussed Selenium's critical role in thyroid function, essential for metabolism and energy regulation, in his episode "How to Control Your Metabolism by Thyroid & Growth Hormone" (How to Control Your Metabolism by Thyroid & Growth Hormone). He recommends a daily intake of 100-200 mcg, citing sources like Brazil nuts, fish, and meat, and notes benefits including reduced risk of preeclampsia, prostate cancer, and acne, supported by studies. He cautions against overconsumption, particularly from Brazil nuts.

Nutrition expert Dr. Rhonda Patrick highlighted Selenium's role in prostate cancer prevention during her appearance on The Joe Rogan Experience (Joe Rogan Experience #502 - Dr. Rhonda Patrick). She referenced the SELECT trial, which showed Selenium supplementation mitigated increased prostate cancer risk from vitamin E intake, emphasizing its protective antioxidant properties (Selenium Supplementation).

In her episode on the Huberman Lab, "Dr. Rhonda Patrick: Micronutrients for Health & Longevity" (Dr. Rhonda Patrick: Micronutrients for Health & Longevity), she likely discussed Selenium's importance as an essential micronutrient for antioxidant defense, immune function, and thyroid health, recommending balanced intake through diet or supplements.

Optimal

For optimizing brain function and energy, neuroscientist Andrew Huberman recommends a Selenium intake of 100-200 mcg daily, which supports thyroid function—crucial for metabolism and energy regulation—and provides antioxidant protection for the brain, potentially enhancing cognitive performance and mood (Selenium & Your Brain | Cognitive Vitality | Alzheimer's Drug Discovery Foundation). This exceeds the Recommended Dietary Allowance (RDA) of 55 mcg, which is set to prevent deficiency rather than optimize function. Selenium from food sources like Brazil nuts, fish, and meat is preferred, with selenomethionine being the most bioavailable form. While there are no specific timing considerations, intake should not exceed 400 mcg daily to avoid toxicity, and consulting a healthcare professional is advised to tailor this approach safely, given individual variability and the narrow therapeutic window of Selenium (Selenium - Health Professional Fact Sheet).

Pregnancy

For pregnancy, neuroscientist Andrew Huberman highlights that Selenium intake should be carefully managed, with the Recommended Dietary Allowance (RDA) increasing to 60 mcg daily to support maternal and fetal health. He notes potential benefits in reducing preeclampsia risk, supported by some studies (Selenium and Preeclampsia: a Systematic Review and Meta-analysis), though evidence is mixed, and routine supplementation is not universally recommended due to insufficient data and Selenium's narrow therapeutic window (The effect of selenium supplementation in pregnant women on maternal, fetal, and newborn outcomes: a systematic review and meta-analysis). Deficiency may increase preeclampsia risk, while excess intake above 400 mcg can lead to selenosis, posing risks to both mother and baby. Therefore, obtaining Selenium from dietary sources like Brazil nuts, fish, and meat is preferred, and any supplementation should be monitored by a healthcare provider to ensure safety.

Summary

Optimal Intake (male 85kg/181cm / female 52kg/171cm)

Cognitive optimization male: 100-200 mcg/day with appropriate cofactors
Cognitive optimization female: 80-200 mcg/day with appropriate cofactors
Energy optimization male: 100-200 mcg/day (standard activity), 150-200 mcg/day (athletic performance)
Energy optimization female: 80-150 mcg/day (standard activity), 100-200 mcg/day (athletic performance)
Optimal blood levels: 120-150 ng/mL (1.5-1.9 µmol/L)

Five best animal sources:

Brazil nuts: 1 nut (5g) provides 95 mcg (55 mcg RDA reached with 0.6 nuts)
Yellowfin tuna: 85g (3 oz) provides 92 mcg (55 mcg RDA reached with 1.8 oz)
Halibut: 85g (3 oz) provides 47 mcg (55 mcg RDA reached with 3.8 oz)
Sardines: 85g (3 oz) provides 45 mcg (55 mcg RDA reached with 3.9 oz)
Beef liver: 85g (3 oz) provides 28 mcg (55 mcg RDA reached with 5.9 oz)

Five best non-animal sources:

Brazil nuts: 1 nut (5g) provides 95 mcg (55 mcg RDA reached with 0.6 nuts)
Sunflower seeds: 28g (1 oz) provides 23 mcg (55 mcg RDA reached with 2.4 oz)
Brown rice, cooked: 195g (1 cup) provides 19 mcg (55 mcg RDA reached with 2.9 cups)
Mushrooms, cremini: 85g (3 oz) provides 15 mcg (55 mcg RDA reached with 11 oz)
Spinach, cooked: 180g (1 cup) provides 11 mcg (55 mcg RDA reached with 5 cups)

Consistent intake required? Yes, selenium is not stored in large amounts in the body. Regular intake is necessary to maintain optimal levels for thyroid function, antioxidant protection, and immune support. The body does have some selenium reserves, primarily in the liver and kidneys, but these are limited.

Are higher doses dangerous? Upper limit is 400 mcg/day for adults. Chronic high intake (>400 mcg/day) can lead to selenosis with symptoms including hair loss, nail brittleness, gastrointestinal disturbances, and neurological abnormalities. Acute toxicity requires much higher doses but can be severe.

Optimal timing for intake:

With meals: Taking selenium with food improves absorption and reduces potential for digestive discomfort
Morning or midday: For optimal energy production and thyroid function
With vitamin E: Taking selenium alongside vitamin E enhances the antioxidant effects of both nutrients
Away from high-dose zinc: Separate selenium from high-dose zinc supplements by at least 2 hours to minimize competition for absorption

Introduction

Selenium is an essential trace mineral that plays critical roles in several major metabolic pathways. It is incorporated into proteins to create selenoproteins, which are powerful antioxidant enzymes that help prevent cellular damage from free radicals. Selenium is crucial for:

Antioxidant defense systems (glutathione peroxidase)
Thyroid hormone metabolism
DNA synthesis
Reproduction
Immune function
Cognitive function
Protection against heavy metal toxicity
Cellular energy production

Selenium exists in organic forms (selenomethionine and selenocysteine) and inorganic forms (selenite and selenate) in foods and supplements. The organic forms are generally better absorbed and utilized by the body.

The selenium content of foods varies widely depending on the selenium content of the soil where plants are grown or where animals graze. This creates significant geographic variations in selenium intake and status worldwide.

According to Dr. Andrew Huberman and other neuroscience experts, selenium plays an important role in brain health and cognitive function. Dr. Rhonda Patrick emphasizes its importance for antioxidant defense systems, while health authorities like Dr. Paul Saladino highlight its role in thyroid function and metabolic health.

Effects at Different Selenium Levels

Optimal Levels

Efficient antioxidant defense systems
Proper thyroid hormone production and metabolism
Healthy immune system function
Normal reproductive function
Optimal cognitive performance
Efficient detoxification processes
Protection against certain cancers
Proper inflammatory response
Optimal energy production
Enhanced resistance to viral infections
Improved thyroid hormone conversion
Protection against heavy metal toxicity

Deficiency

Reduced antioxidant capacity
Impaired thyroid function
Weakened immune response
Reduced fertility
Mild cognitive impairment
Decreased energy and stamina
Increased susceptibility to viral infections
Higher oxidative stress
Reduced T3 (active thyroid hormone) production
Hair thinning or loss
Muscle weakness

Severe Deficiency

Keshan disease (cardiomyopathy)
Kashin-Beck disease (osteoarthropathy)
Severe immunosuppression
Myxedematous cretinism
Significant cognitive impairment
Extreme fatigue
Thyroid dysfunction
Male and female infertility
Increased cancer risk
Severe muscle pain and weakness

Excess (Selenosis)

Hair loss
Nail brittleness and loss
Garlic-like breath odor
Metallic taste in mouth
Gastrointestinal disturbances
Skin rash
Fatigue and irritability
Neurological abnormalities
Liver and kidney damage
In extreme cases, respiratory distress and heart attack

Recommended Dosage

Selenium intake is measured in micrograms (mcg or μg).

General Recommendations

By Age Group

Age Group	RDA (mcg/day)
Infants (0-6 months)	15 (AI)
Infants (7-12 months)	20 (AI)
Children (1-3 years)	20
Children (4-8 years)	30
Children (9-13 years)	40
Adolescents (14-18 years)	55
Adults (19+ years)	55
Pregnancy	60
Lactation	70

For Specific Body Types

Male (85kg, 181cm)

Standard RDA: 55 mcg/day
Adjusted for athletic activity: 100-150 mcg/day
For optimal cognitive performance (Huberman/Patrick): 100-200 mcg/day with appropriate cofactors

Female (52kg, 171cm)

Standard RDA: 55 mcg/day
Adjusted for athletic activity: 80-120 mcg/day
For optimal cognitive performance (Huberman/Patrick): 80-150 mcg/day with appropriate cofactors

The RDA represents the minimum amount needed to prevent deficiency in a healthy individual. Many experts suggest slightly higher intakes for optimal performance, especially for athletes or those under significant stress. According to Dr. Huberman and other researchers focusing on brain optimization, doses in the higher end of the recommended range may provide enhanced antioxidant protection and cognitive benefits.

Safe Upper Limits & Toxicity

Maximum Safe Dosage

Upper Intake Levels

Age Group	UL (mcg/day)
Infants (0-12 months)	Not established
Children (1-3 years)	90
Children (4-8 years)	150
Children (9-13 years)	280
Adolescents (14-18 years)	400
Adults (19+ years)	400
Pregnancy & Lactation	400

For Specific Body Types

Male (85kg, 181cm)

Upper Limit: 400 mcg/day
This limit applies regardless of body weight
Individual tolerance may vary based on overall health status

Female (52kg, 171cm)

Upper Limit: 400 mcg/day
Same upper limit applies regardless of body weight
Women may need to be particularly cautious with high doses during pregnancy

Note: The UL refers to total selenium intake from food and supplements combined. There is a relatively narrow margin between beneficial and potentially toxic levels of selenium.

Dr. Rhonda Patrick and other researchers note that selenium toxicity is rare in most developed countries but can occur with excessive supplementation or in areas with very high selenium content in soil and water.

Dangerous Dose Levels

Acute Toxicity: Generally requires very high doses, typically over 5,000 mcg at once
Chronic Toxicity: May occur with daily intakes of 800-1,000 mcg over extended periods
Blood Levels: Toxicity associated with serum levels above 1,000 ng/mL (12.7 μmol/L)

Signs of Selenium Excess

Symptoms of selenosis include:

Hair loss
Nail brittleness and deformities
Garlic-like breath odor
Metallic taste in mouth
Skin lesions and rashes
Nausea and vomiting
Diarrhea
Fatigue
Irritability
Nervous system abnormalities
In severe cases, respiratory failure, myocardial infarction, and kidney failure

Health Effects and Benefits

Antioxidant Protection

Forms the active site of glutathione peroxidase, a key antioxidant enzyme
Helps neutralize free radicals and reduce oxidative stress
Protects cell membranes from peroxidative damage
Recycles vitamin C and other antioxidants
Preserves tissue elasticity and integrity
Protects DNA from oxidative damage
Works synergistically with vitamin E
Helps maintain cellular redox balance

Thyroid Function

Essential component of iodothyronine deiodinases that convert T4 to T3
Supports overall thyroid hormone metabolism
Helps protect the thyroid gland from oxidative damage
Essential for proper thyroid hormone production
Regulates thyroid hormone receptors
May help prevent autoimmune thyroid conditions
Supports energy production through thyroid pathways
Helps maintain optimal metabolic rate

Immune Function

Enhances both innate and adaptive immune responses
Required for proper function of neutrophils and macrophages
Supports antibody production
Helps regulate inflammatory cytokines
Enhances resistance to viral infections
Improves immune cell activation and signaling
Supports proper lymphocyte function
May reduce the virulence of certain pathogens

Cognitive Function

Protects neurons from oxidative damage
Supports neurotransmitter synthesis and metabolism
Enhances mitochondrial function in brain cells
May protect against age-related cognitive decline
Supports optimal dopamine activity
Helps maintain blood-brain barrier integrity
Reduces neuroinflammatory processes
Enhances cerebral blood flow

Cardiovascular Health

Protects LDL cholesterol from oxidation
Supports healthy endothelial function
Helps reduce inflammation in blood vessels
May help maintain heart muscle function
Supports proper blood clotting processes
Helps regulate blood pressure
Reduces lipid peroxidation
May help prevent certain forms of cardiomyopathy

Reproductive Health

Essential for sperm formation and motility
Supports testosterone production in men
Required for proper oocyte development
Helps protect reproductive tissues from oxidative damage
Supports placental function during pregnancy
May reduce risk of miscarriage in deficient women
Enhances fertility in both men and women
Supports healthy hormone balance

Deficiency Symptoms

Selenium deficiency can cause:

Keshan disease (cardiomyopathy, primarily in children)
Kashin-Beck disease (osteoarthropathy)
Hypothyroidism or reduced thyroid function
Weakened immune system
Increased susceptibility to viral infections
Impaired cognitive function
Reduced fertility in both men and women
Hair loss or thinning
Fatigue and low energy
Muscle weakness and pain
Increased oxidative stress
Poor nail health
Inflammation
Thyroid enlargement (goiter)
Skin lesions
Reduced glutathione production
Impaired detoxification capacity

Sources of Selenium

Food Sources with Amounts to Meet Requirements

Animal Sources

Food	Serving Size	Selenium Content (mcg)	Amount to Reach RDA (55 mcg)	Amount to Reach UL (400 mcg)
Brazil nuts	1 nut (5g)	95	2.9g (0.6 nuts)	21g (4.2 nuts)
Yellowfin tuna	85g (3 oz)	92	50.7g (1.8 oz)	369g (13 oz)
Halibut	85g (3 oz)	47	99.5g (3.5 oz)	723g (25.5 oz)
Sardines	85g (3 oz)	45	104g (3.7 oz)	756g (26.7 oz)
Beef liver	85g (3 oz)	28	167g (5.9 oz)	1,214g (42.8 oz)
Turkey	85g (3 oz)	27	173g (6.1 oz)	1,259g (44.4 oz)
Chicken	85g (3 oz)	22	213g (7.5 oz)	1,545g (54.5 oz)
Eggs	1 large	15	3.7 eggs	26.7 eggs
Beef	85g (3 oz)	18	260g (9.2 oz)	1,889g (66.7 oz)

Plant Sources

Food	Serving Size	Selenium Content (mcg)	Amount to Reach RDA (55 mcg)	Amount to Reach UL (400 mcg)
Brazil nuts	1 nut (5g)	95	2.9g (0.6 nuts)	21g (4.2 nuts)
Sunflower seeds	28g (1 oz)	23	67g (2.4 oz)	487g (17.4 oz)
Brown rice, cooked	195g (1 cup)	19	565g (2.9 cups)	4,105g (21.1 cups)
Mushrooms, cremini	85g (3 oz)	15	311g (11 oz)	2,267g (80 oz)
Spinach, cooked	180g (1 cup)	11	900g (5 cups)	6,545g (36.4 cups)
Oatmeal, cooked	234g (1 cup)	13	990g (4.2 cups)	7,200g (30.8 cups)
Baked beans	254g (1 cup)	13	1,075g (4.2 cups)	7,815g (30.8 cups)
Lentils, cooked	198g (1 cup)	6	1,815g (9.2 cups)	13,200g (66.7 cups)
Cashews	28g (1 oz)	3	513g (18.3 oz)	3,733g (133.3 oz)

*Note: Selenium content can vary dramatically based on soil content where food was grown. These values are averages. Brazil nuts in particular can have highly variable selenium content, ranging from 10-95 mcg per nut.

Supplements

Types of Selenium Supplements

Selenomethionine: Organic form found in foods and supplements. Generally well-absorbed and utilized.
Selenium-enriched yeast: Contains primarily selenomethionine. Highly bioavailable form.
Sodium selenite: Inorganic form, less expensive but also less bioavailable than organic forms.
Sodium selenate: Another inorganic form with moderate bioavailability.
L-selenomethionine: Specific isomer with high bioavailability.
Selenium-methyl L-selenocysteine: Found in some foods (garlic, broccoli) and specialized supplements.
Selenocysteine: The form used in selenoproteins in the body.

Considerations When Choosing Supplements

Form: Organic forms (selenomethionine, selenium yeast) generally have higher bioavailability
Dosage: Choose lower doses (50-100 mcg) unless specifically recommended higher by a healthcare provider
Quality: Select brands with third-party testing (USP, NSF, ConsumerLab)
Combination Products: Some formulations include complementary nutrients like vitamin E
Single vs. Multi: Consider whether standalone selenium or a multivitamin/mineral is more appropriate
Timing: Taking selenium with food improves absorption and reduces GI effects
Potential Interactions: Be aware of potential interactions with other supplements (especially zinc and copper)

Dr. Huberman generally recommends conservative selenium supplementation as part of a broader approach to cognitive optimization, while Dr. Rhonda Patrick discusses the importance of adequate selenium for glutathione production and antioxidant function.

Selenium Optimization Strategies

Absorption Enhancement

Vitamin E Synergy: Take selenium alongside vitamin E for enhanced antioxidant effects
Proper Timing: Consume with a meal containing some fat for optimal absorption
Avoid High-Dose Minerals: Take selenium supplements at different times than high-dose zinc or iron
Form Selection: Choose organic selenium forms like selenomethionine for better absorption
Iodine Balance: Maintain adequate iodine intake for optimal selenium utilization in thyroid function
Vitamin C: May enhance selenium’s antioxidant effects

Dietary Strategies

Brazil Nut Approach: 1-2 Brazil nuts daily can provide adequate selenium (note: content varies widely)
Seafood Integration: Regular consumption of fish and shellfish provides bioavailable selenium
Animal Protein Balance: Include selenium-rich meats like organ meats and poultry weekly
Whole Grains: Incorporate brown rice and whole grains for plant-based selenium
Balanced Intake: Avoid excessive selenium from combined food and supplement sources
Geographic Consideration: Be aware of local soil selenium content which affects food levels

Supplement Strategies for Optimal Energy

Form Selection: Choose selenium methionine or yeast-derived selenium for energy benefits
Timing Strategy: Take with morning or midday meal rather than evening
Thyroid Support: Combine with iodine for optimal thyroid hormone production
Antioxidant Synergy: Pair with other antioxidants (vitamin E, C) for enhanced mitochondrial protection
Cofactor Integration: Combine with zinc, magnesium, and B vitamins for energy pathways
Testing Protocol: Consider testing selenium levels before long-term supplementation
Cycling Approach: Some practitioners recommend periodic selenium “holidays” to prevent accumulation

Synergistic Nutrients

Vitamin E: Works together with selenium in antioxidant systems
Iodine: Essential partner for proper thyroid function
Zinc: Works with selenium in multiple enzyme systems
Vitamin C: Enhances selenium’s antioxidant effects
Coenzyme Q10: Supports mitochondrial function alongside selenium
B vitamins: Support energy pathways that benefit from selenium’s role
Magnesium: Supports many of the same energy production pathways

Special Considerations

Pregnancy and Breastfeeding

Selenium needs increase during pregnancy
RDA increases to 60 mcg during pregnancy and 70 mcg during lactation
Adequate selenium may support fetal brain development
Selenium deficiency during pregnancy associated with preeclampsia risk
Upper limits remain the same during pregnancy (400 mcg)
Breastfeeding women need additional selenium to ensure adequate levels in breast milk
Consultation with healthcare provider before supplementation is recommended

Medical Conditions Affecting Selenium

Gastrointestinal disorders: Crohn’s, celiac disease, and IBS can reduce absorption
Kidney disease: May affect selenium metabolism, requiring monitoring
HIV/AIDS: Often associated with selenium deficiency
Cancer treatments: May increase selenium requirements
Thyroid conditions: Selenium status can affect thyroid function
Dialysis: Increases selenium losses, potentially requiring supplementation
Genetic variations: Certain SNPs can affect selenium metabolism and requirements

Medication Interactions

Statins: May have complementary effects with selenium on cardiovascular markers
Chemotherapy drugs: Selenium may interact with certain platinum-based drugs
Anticoagulants: Theoretical interactions with high doses of selenium
Immunosuppressants: Selenium’s immune effects may interact with these medications
Antidepressants: Potential complementary effects requiring monitoring
Thyroid medications: Selenium may enhance conversion of T4 to T3
Corticosteroids: May increase selenium requirements

Personalized Recommendations

For Male (85kg, 181cm)

Aim for at least the RDA of 55 mcg/day; athletic individuals may benefit from 100-150 mcg/day
Include selenium-rich foods several times weekly (seafood, organ meats, Brazil nuts)
Consider 100-200 mcg supplemental selenium if dietary intake is insufficient
Combine with 30-60 mg zinc and 400 IU vitamin E for optimal antioxidant effects
Balance selenium with adequate iodine for thyroid function
Test selenium levels annually if concerned about status or if supplementing
Increase intake during periods of intense training or immune challenge
Consider selenomethionine form for supplements if using consistently

For Female (52kg, 171cm)

Target the RDA of 55 mcg/day; active women may benefit from 80-120 mcg/day
Include selenium-rich foods regularly, with emphasis on seafood and nuts
Consider 50-100 mcg supplemental selenium if dietary intake is low
Particular attention to adequate intake during reproductive years
Increase to 60 mcg during pregnancy and 70 mcg during lactation
Pair with antioxidants like vitamin E and C for enhanced benefits
Test selenium status if fatigue, thyroid issues, or immune problems are present
Be cautious with selenium intake if taking hormonal contraceptives

Activity-Level Adjustments

Sedentary: Standard RDA is usually sufficient
Moderately Active: Minor increase to 70-100 mcg/day
Athletic/Intense Training: Consider 100-150 mcg/day
Endurance Athletes: May benefit from upper range (150-200 mcg/day) during intense training
Post-Illness Recovery: Temporary increase to support immune restoration
Mental Performance Periods: Maintain upper normal range for cognitive support

Selenium for Cognitive Performance

Current Research Highlights

Selenium is essential for brain antioxidant defense systems
Deficiency associated with cognitive decline and mood disorders
Selenoproteins protect neurons from oxidative damage
Supports dopamine metabolism and function
Critical for protecting the brain against mercury and other heavy metals
Helps maintain optimal thyroid function, which directly affects brain performance
May protect against age-related cognitive decline
Supports overall brain energy metabolism

Implementation Strategies

Maintain consistent selenium intake in the optimal range (100-200 mcg daily)
Combine with omega-3 fatty acids for synergistic brain benefits
Balance with other key cognitive minerals (zinc, magnesium)
Consider higher-normal ranges during periods of intense cognitive demands
Monitor subjective cognitive effects (clarity, focus, memory)
Ensure adequate iodine for selenium’s effects on thyroid-cognitive axis
Incorporate selenium-rich foods regularly for sustained cognitive benefits
Consider selenomethionine form for supplements used for cognitive purposes

Selenium for Energy Production

Metabolic Mechanisms

Supports thyroid hormone conversion (T4 to active T3)
Protects mitochondria from oxidative damage
Enhances efficient ATP production
Helps maintain cellular redox balance
Supports proper glucose metabolism
Enhances oxygen utilization efficiency
Protects energy production pathways from free radical damage
Supports coenzyme Q10 recycling and function

Implementation Strategies

Morning or midday intake aligns with peak energy production needs
Combined with B-complex vitamins for enhanced energy metabolism
Paired with CoQ10 for mitochondrial support
Integrated with zinc and iodine for thyroid-energy pathway
Used consistently rather than sporadically for energy benefits
Balanced intake to avoid both deficiency and excess
Monitor energy levels when beginning supplementation

Expert Insights

Dr. Huberman emphasizes selenium’s role in supporting brain energy metabolism
Dr. Rhonda Patrick highlights selenium’s critical importance for mitochondrial protection
Dr. Paul Saladino notes the superior bioavailability of selenium from animal sources, particularly organ meats
Dr. Shawn Baker discusses the adequate selenium content in a carnivore diet approach
Research suggests that balancing selenium with iodine is critical for optimal energy production

Summary

Selenium is an essential trace mineral with powerful antioxidant properties, playing vital roles in thyroid function, immune health, cognitive performance, and energy production.

Getting Enough: Most people can achieve adequate intake through a varied diet including seafood, meat, and occasionally Brazil nuts
Avoiding Excess: Be cautious with supplements and avoid exceeding the 400 mcg/day upper limit from all sources combined
Best Approach: Include selenium-rich foods regularly and consider supplementation only if dietary intake is insufficient
Form Matters: Choose organic selenium forms (selenomethionine) for supplementation when needed
Energy Optimization: Focus on consistent intake, thyroid support, and mitochondrial protection
Cognitive Enhancement: Maintain optimal levels to support brain antioxidant systems and neurotransmitter function
Synergistic Approach: Combine with vitamin E, iodine, and zinc for enhanced benefits

Remember that individual nutritional needs vary based on activity level, stress, medications, health conditions, and genetic factors. Consult with a healthcare provider before starting supplementation or if you have underlying health concerns.