New research confirms how important selenium is to our well-being as we age. One study found that people age 65 or older with low blood levels of selenium were 60% more likely to die, from any cause, in the following six years, than people with high blood levels. Adequate selenium intake has been linked with reduced rates of prostate, lung and colorectal cancer, and also seems to protect against heart disease and some neurodegenerative diseases such as Parkinson’s and Alzheimer’s. (Lauretani, F. et al Aging Clin Exp Res, 2008; 20(2): 153-8.)
And in another study, supplementing with 60 mcg a day of selenium significantly improved symptoms of depression in older people within eight weeks. (Gosney, MA et al Gerontology 2008 [Epub ahead of print] DOI: 10.1159/000131886.)
Selenium is a mineral you need in tiny amounts throughout your body for the chemical reactions that create life. It helps produce a powerful antioxidant, glutathione, which can neutralize nerve-damaging toxins. It reduces age-related inflammation linked to cancer, heart disease and dementia. Selenium may help depression by increasing thyroid function—it is essential for the conversion of thyroid hormone to its active form.
Eating a varied, whole foods diet will help you get more selenium. Seafood and shellfish, seeds, nuts and whole grains are the best sources. Amounts found in foods depend on amounts found in soil, and some say our soil has become depleted.
The Anti-Aging Bottom Line: In both of these studies, people had what is considered to be normal blood levels—and intakes--of selenium. So it may be that “normal” is not always optimal. Selenium levels drop as people get older. We recommend 200 mcg a day of selenomethione, the most absorbable form of this vital trace mineral.
QUICK TIP: Recent research has shown that selenium can improve muscle strength in older people. Learn More
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