Why is selenium important after 50?

From the age of 50, the body’s requirements for and handling of key nutrients can change. Selenium is associated with normal thyroid function, the immune system and the protection of cells from oxidative stress. This article looks at realistic ways to meet your needs – preferably through food, and, if required, with a supplement.

• Suggested intake per day 50+: men ≈ 70 µg, women ≈ 60 µg (D-A-CH reference values; EU-NRV shown on labels: 55 µg).
• Food first: fish, eggs, wholegrains, legumes, mushrooms; Brazil nuts only in moderate, varied amounts.
• Supplement if needed: for generally healthy adults, 50–100 µg/day is often sufficient; avoid high doses over the long term.
• EU-permitted health claims: contributes to the normal function of the immune system, to the protection of cells from oxidative stress, and to normal thyroid function; contributes to the maintenance of normal hair and nails.
• More nutrients after 50 – overview

What is selenium – and why is it relevant after 50?

Selenium is an essential trace element. It forms part of various selenoproteins, which are involved, among other things, in antioxidant defence systems, the conversion of thyroid hormones and immune function. As we age, nutrient intake can fluctuate, while processes such as oxidative stress may become more relevant. An appropriate intake of selenium can therefore support key functions that are important for feeling well in everyday life.

Role in the body (briefly explained)

• Immune system: selenium contributes to the normal function of the immune system.
• Cell protection: selenium contributes to the protection of cells from oxidative stress (oxidative stress = an imbalance between free radicals and the body’s own protective systems).
• Thyroid: selenium contributes to normal thyroid function (including via deiodinases, which activate thyroid hormones).
• Skin, hair, nails: selenium contributes to the maintenance of normal hair and nails.

Daily requirement & safety

Reference values 50+ and EU-NRV

• D-A-CH reference values: men ≈ 70 µg/day, women ≈ 60 µg/day; higher during breastfeeding.
• EU-NRV (labelling on packaging): 55 µg/day.

Under- and over-supply – what to consider?

• Possible signs of low intake (non-specific): persistent tiredness, brittle nails, hair loss, recurrent infections. Assessment via blood tests (GP practice or clinic) may be useful – especially in the case of very limited diets, gastrointestinal conditions, dialysis or increased requirements.
• Avoid excessive intake: long-term high-dose use without medical supervision is not advisable. Possible signs of excessive intake may include hair loss, brittle nails, a metallic or “garlic-like” breath, tiredness and gastrointestinal discomfort.
• Practical range for everyday use: for generally healthy adults, 50–100 µg/day is often sufficient as a supplement. The tolerable upper intake level (UL) is in the low three-digit microgram range according to expert committees – high doses should only be used after medical advice.

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Foods containing selenium

Aim for variety. Selenium levels vary depending on soil, feed and origin – particularly in Brazil nuts. Regular, moderate sources include fish, eggs, meat, wholegrains, legumes and mushrooms. For Brazil nuts, 1–2 nuts occasionally are usually sufficient, as the selenium content varies greatly.

* Percentage values roughly based on the EU-NRV of 55 µg; amounts vary – please consider origin/source.

Everyday tips

• Plan fish 2–3 times per week (varying types), plus eggs and wholegrain products.
• Eat Brazil nuts only occasionally and in small quantities (1–2 nuts), and pay attention to origin.
• Plant-based sources vary – combine legumes, wholegrains and mushrooms.

Supplements: forms, dosage, quality

If your diet provides very little selenium over the long term, a supplement may be considered. The following points outline what to look for in terms of form, dosage and safety.

When might a supplement be useful? (checklist)

• Diet probably low in selenium (little fish/eggs/wholegrains)? Yes/No
• Medical indication or known blood level (low)? Yes/No
• Taking thyroid medication or other medicines? Discussed with a doctor? Yes/No
• Desired dose and product quality (transparency, testing) checked? Yes/No

Forms and bioavailability

Dosage

• For supplementation, 50–100 µg/day is often sufficient for healthy adults (depending on diet and blood levels).
• Avoid long-term high doses without medical supervision.

Safety & interactions

• In the case of thyroid disorders, ongoing treatment (e.g. levothyroxine) or chronic conditions: coordinate intake with your doctor.
• Avoid taking high-dose minerals (e.g. zinc/iron) at the same time; leaving a time gap may be useful.
• Can be combined with vitamins C, D and E – without any promise of specific health effects; focus on overall need and diet as a whole.

Sex-specific aspects 50+

Men

Selenium contributes to normal spermatogenesis (sperm formation). Health claims relating specifically to prostate health are not currently authorised; selenium is not a substitute for medical check-ups.

Women

For women over 50, the thyroid often comes into focus. Selenium contributes to normal thyroid function and to the maintenance of normal hair and nails. Expectations should remain realistic: selenium can be one useful nutrient among others but does not replace medical assessment if you have symptoms.

Product option: Nordic Oil 50+ Softgels

• Selenium per Nordic Oil 50+ Softgel: 80 µg (= 145% of the daily reference intake based on the 55 µg EU‑NRV).
• Form: for example selenomethionine or sodium selenite (see properties above).
• Combining with established nutrients such as omega‑3, vitamin C and vitamin D3 can complement the diet – without any promise of specific health effects.
• Use: once daily with a meal; if you have a sensitive stomach, start by taking it with food.