Selenium is an essential trace mineral that plays an important role in human health, including maintaining healthy hair. It contributes to the body's antioxidant defense by supporting the activity of selenoproteins, which protect cells from oxidative stress and free radical damage. These antioxidant properties of selenium are particularly important for the scalp and the Hair follicles, as they can help prevent hair loss and promote hair health.

Selenium and hair health

  • Protection from Damage : Selenium helps protect the hair and scalp from environmental damage by combating oxidative damage.
  • Hair growth : Although direct evidence is limited, some studies suggest that selenium may help regulate hormones that affect hair growth.
  • Dandruff and scalp health : Selenium is used in many anti-dandruff shampoos because it helps fight the yeasts that are often responsible for dandruff.

Selenium deficiency and hair health

A lack of selenium can lead to various health problems, including impaired hair health. Symptoms of selenium deficiency can include hair loss, weaker immune function, and reduced thyroid function, all of which can indirectly affect hair health and growth.

Sources of Selenium

Selenium can be obtained from a variety of foods including:

  • Seafood (like shrimp, tuna, and salmon)
  • Meat (especially organs like liver)
  • Eggs
  • Nuts and seeds (Brazil nuts are particularly rich in selenium)
  • whole grain products

Recommended daily dose

The recommended daily allowance (RDA) for selenium is 55 micrograms (µg) for adult men and women. However, the intake of selenium should not exceed 400 µg per day, as too much intake can be harmful to health and can lead to symptoms such as nausea, diarrhea, skin rashes and, in severe cases, hair loss and nerve damage.


While selenium provides health benefits in moderate amounts, excessive intake, particularly through supplements, can be harmful. It is important to maintain a balanced diet and, if necessary, speak to a healthcare provider about the appropriate dosage of selenium to avoid negative effects.

If there are signs of selenium deficiency or excess, it is advisable to consult a doctor who can recommend appropriate diagnosis and treatment to ensure optimal selenium intake and support hair health.

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