Selenium may not get as much attention as other vitamins and minerals, but for women over 40, it’s a powerful ally. This essential trace mineral plays a vital role in thyroid function, immune health, and cellular protection. With age-related changes in hormone levels and immunity, maintaining adequate selenium levels can support healthy aging and reduce your risk of chronic conditions. In this article, we explore selenium’s top benefits, food sources, and supplementation tips.
🦋 1. Supports Healthy Thyroid Function
- Selenium is necessary for converting thyroxine (T4) into triiodothyronine (T3)—the active thyroid hormone
- Helps regulate metabolism, energy, and temperature control
- May reduce the risk of autoimmune thyroid conditions like Hashimoto’s
💡 Women are more prone to thyroid issues after 40—selenium helps keep hormones in balance.
🛡️ 2. Strengthens the Immune System
- Boosts white blood cell activity and immune response
- Enhances resistance to infections and inflammation
- Supports recovery and cellular repair
💡 As estrogen levels decline, immune strength can drop—selenium helps keep defenses strong.
✨ 3. Antioxidant & Anti-Aging Protection
- Selenium is a key part of glutathione peroxidase, a powerful antioxidant enzyme
- Helps neutralize free radicals that cause cellular aging
- May lower the risk of cognitive decline, heart disease, and skin aging
💡 Selenium works synergistically with vitamin E to protect against oxidative stress.
🥚 4. Best Dietary Sources of Selenium
- Brazil nuts (just 1–2 per day meets your daily needs!)
- Eggs, tuna, sardines, chicken, and turkey
- Whole grains and sunflower seeds
💡 Soil quality affects selenium content in plant-based foods—eat a varied diet to ensure intake.
💊 5. When to Consider a Supplement
- If you eat little seafood, nuts, or animal products
- If you have a thyroid disorder or compromised immunity
- Choose supplements with selenium methionine or selenium selenite for better absorption
🛑 Stick to recommended amounts—too much selenium can cause toxicity. The safe upper limit is 400 mcg/day.
Selenium may be a trace mineral, but its impact is anything but small. For women over 40, it supports a healthy thyroid, boosts immune function, and protects against age-related damage. By eating selenium-rich foods or taking a safe supplement, you can help your body age more gracefully and stay energized for the years ahead.
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Harvard T.H. Chan School of Public Health – Selenium