Selenium Supplements for Vegans - What You Need to Know
While food-first is always the goal, supplementing selenium is sometimes necessary on a vegan diet. This guide explains when to supplement, what to look for in a vegan-certified product, and how to choose the right form.
- Why Selenium matters: antioxidant protection, thyroid function and reproductive health
- Top plant sources: Brazil nuts (2 per day meets the RDA), sunflower seeds, brown rice, whole wheat bread, mustard seeds
- Recommended daily intake: 55mcg - 2 Brazil nuts daily is the simplest way to meet this for vegans
- All sources are 100% plant-based and vegan
- Pairing tips included to maximise absorption
Top Vegan Sources of Selenium
- Brazil nuts (2 per day meets the RDA)
- sunflower seeds
- brown rice
- whole wheat bread
- mustard seeds
- tofu
Recommended daily intake: 55mcg - 2 Brazil nuts daily is the simplest way to meet this for vegans
Frequently Asked Questions
Yes - with planning. The best vegan sources of selenium include: Brazil nuts (2 per day meets the RDA), sunflower seeds, brown rice, whole wheat bread, mustard seeds.
Selenium deficiency can cause fatigue, reduced immune function and long-term health complications. The recommended daily intake is 55mcg - 2 Brazil nuts daily is the simplest way to meet this for vegans. Regular blood tests are the most reliable way to monitor levels.
It depends on the specific nutrient. Vitamin B12 and vitamin D are strongly recommended as supplements for all vegans. Other nutrients like selenium can typically be met through diet if planned well.
The richest plant sources of selenium are: Brazil nuts (2 per day meets the RDA), sunflower seeds, brown rice, whole wheat bread, mustard seeds, tofu.
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