Selenium plays a crucial role in thyroid health, antioxidant support, and immune function—key areas for women over 35 to maintain balance and vitality.
Have you noticed changes in your energy, mood, or metabolism as you pass 35? Selenium may not be the first nutrient you think of, but this trace mineral is vital for maintaining your thyroid health, protecting cells from oxidative stress, and supporting your immune system. If you’re feeling the impact of hormonal fluctuations or are concerned about overall wellness, selenium deserves your attention.
Many women associate feeling off with age-related hormonal shifts, but what’s sometimes overlooked is how essential minerals like selenium influence your glandular function and cell health. A deficiency or imbalance here can exacerbate issues linked to thyroid problems, inflammation, or weakened immunity. This isn’t about a quick fix but understanding a foundational nutrient that supports your body’s natural resilience.
This comprehensive guide explores the science-backed benefits of selenium, focusing on its impact on thyroid function, antioxidant action, and immune health. You’ll also learn about safe supplementation and dietary sources tailored for women 35 and older.
Why Selenium Is Essential for Thyroid Health
Your thyroid gland controls metabolism, energy levels, and many hormonal pathways. Selenium is highly concentrated in the thyroid, regulating hormone synthesis and protecting thyroid tissue from damage.
Selenium acts as a cofactor for enzymes called selenoproteins, including glutathione peroxidases and iodothyronine deiodinases. These enzymes are crucial for converting the thyroid hormone T4 into its active form T3, which influences how well your metabolism functions.
According to research, selenium supplementation can help reduce thyroid antibody levels in autoimmune thyroiditis, a common condition among women over 35. This means it may help moderate autoimmune inflammation targeting the thyroid gland, potentially improving symptoms like fatigue and weight fluctuations.
Women with Hashimoto’s thyroiditis have shown improvements in thyroid function markers after selenium intake in controlled studies, making it an important nutrient to consider if you have thyroid concerns. (Citations below)
How Selenium Supports Hormonal Balance
Since the thyroid interacts closely with reproductive hormones, maintaining selenium levels can indirectly support your menstrual cycle and hormonal stability as you age. Proper thyroid hormone balance helps regulate estrogen and progesterone, hormones that fluctuate and sometimes become imbalanced after 35.
Powerful Antioxidant Support to Combat Aging
Oxidative stress plays a significant role in cellular aging, inflammation, and chronic disease development. Selenium is a key antioxidant, helping neutralize harmful free radicals that damage cells and tissues.
The antioxidant enzyme glutathione peroxidase depends on selenium to reduce oxidative damage, especially in your brain, heart, and immune cells. This makes selenium vital for protecting your body’s systems as you experience natural hormonal and metabolic changes.
Scientific studies show selenium supplementation can improve antioxidant capacity, lowering risks associated with inflammation, cardiovascular diseases, and cognitive decline—all concerns that become more prominent past 35. (References below)
Boosting Your Immune System with Selenium
Your immune system relies on selenium for optimal performance. Selenoproteins regulate inflammation and the activation of immune cells like T-cells and natural killer cells.
Research shows selenium deficiency can impair immune response, making it harder to fight infections or recover from illness. For women 35 and older, supporting immune health is crucial as immune efficiency often declines with age and hormonal changes.
Additionally, selenium’s ability to modulate inflammatory processes helps prevent chronic inflammation that can worsen autoimmune conditions or increase susceptibility to infections.
Practical Ways to Maintain Healthy Selenium Levels
Getting enough selenium from your diet is the safest way to keep levels balanced. Good food sources include:
- Brazil nuts (just one to two nuts per day can provide enough selenium)
- Seafood like tuna, sardines, and shrimp
- Whole grains and seeds
- Eggs and dairy
Be cautious with supplements; selenium can be toxic in excess. The recommended dietary allowance for women over 31 is about 55 micrograms daily, though some clinical studies use higher doses under medical supervision.
Consult a healthcare professional before starting selenium supplements, especially if you have thyroid disease or are pregnant. Testing selenium status may guide appropriate dosing.
Incorporating Selenium Supplements Safely
If you decide to supplement, look for high-quality forms like selenomethionine, which is well absorbed. Avoid high doses unless recommended by your healthcare provider.
Consider selenium part of a broader strategy of hormone balancing, antioxidant support, and immune care. Combining selenium with other nutrients like zinc, iodine, and vitamin D can further support thyroid and hormonal health. You can learn more about zinc deficiency in women here, and explore recommendations for vitamins supporting energy and hormonal balance here.
Frequently Asked Questions
How does selenium help thyroid health in women over 35?
Selenium supports thyroid hormone synthesis and reduces autoimmune inflammation. This helps balance thyroid function, often impacted by hormonal changes as women age.
Can selenium supplements improve my immune system?
Yes, selenium plays a role in activating immune cells and controlling inflammation, helping your body fight infections and maintain healthy immune responses.
Is it safe to take selenium supplements daily?
Selenium is safe in recommended amounts, but high doses can be toxic. Always consult your healthcare provider to determine appropriate dosing, especially if you have thyroid disease.
What foods are richest in selenium?
Brazil nuts are among the richest sources, along with seafood, whole grains, and eggs. Eating a balanced diet usually provides adequate selenium for most women.
How is selenium linked to antioxidant support?
Selenium is essential for glutathione peroxidase, an antioxidant enzyme that protects cells from oxidative damage, which helps reduce aging effects and chronic disease risks.
A Word From Vitamins For Woman
Understanding the role of selenium in your thyroid, antioxidant defense, and immune system is empowering as you navigate health beyond 35. Your body’s needs evolve, and addressing them with science-backed nutrients like selenium can support your wellbeing and vitality. If you feel off balance, know that help exists in nutritional solutions and lifestyle habits tailored for you. Take steps today to support your health with confidence and kindness towards yourself.
References
- Ventura, M., et al. (2022). Selenium and Thyroid Autoimmunity: A Review and Update of the Literature. Nutrients, 14(2), 257. https://doi.org/10.3390/nu14020257
- Rayman, M.P. (2012). Selenium and human health. Lancet, 379(9822), 1256-1268. https://doi.org/10.1016/S0140-6736(11)61452-9
- Winther, K.H., et al. (2017). Selenium supplementation in autoimmune thyroid diseases: A systematic review and meta-analysis. Endocrine Connections, 6(1), R28-R38. https://doi.org/10.1530/EC-16-0090
- Hoffmann, P.R., Berry, M.J. (2008). The influence of selenium on immune responses. Molecular Nutrition & Food Research, 52(11), 1273-1280. https://doi.org/10.1002/mnfr.200700269
- Fairweather-Tait, S.J., et al. (2011). Selenium in human health and disease. Antioxidants & Redox Signaling, 14(7), 1337-1383. https://doi.org/10.1089/ars.2010.3277
