The Micronutrient Dubbed the ‘Longevity Element’

Selenium, also known as the “longevity element,” is a micronutrient with antioxidant properties that protect cells from damage.

Research suggests that selenium may support healthy aging and reduce the risk of heart disease. A recent study found that the soil in Bama Yao Autonomous County in China, a region known for the longevity of its residents, is rich in selenium.

“Selenium is also known to aid in cell growth and thyroid function, and to boost immune function,” she says. Vanessa King, MS, RDN, CDCESShe is the clinical nutrition manager for Queens Health System in Oahu, Hawaii, and a spokesperson for the Academy of Nutrition and Dietetics.

The body does not produce selenium, so it must be obtained from food or supplements.

But unlike excess water-soluble vitamins, which are excreted in the urine, excess selenium can build up in the body and become toxic, according to the study. Janet M. Andrade, PhD, RDN, LDNSelenium poisoning can cause gastrointestinal problems, hair loss, kidney failure, neurological problems and, in rare cases, death, said Dr. Selene, an assistant professor of food science and human nutrition at the University of Florida.

“Most Americans get enough selenium; you don’t need a lot,” Andrade told Verywell.

How much selenium do I need?

Small amounts of selenium are sufficient to support bodily functions such as thyroid hormone metabolism and antioxidant defense. Most adults need 55 micrograms (mcg) of selenium per day, but pregnant and breastfeeding adults need an additional 5 to 15 mcg per day.

Selenium is available from many foods, including Brazil nuts, meat, seafood, vegetables, and grains. A large hard-boiled egg contains 15 mcg of selenium, 1 cup of cooked spaghetti contains 33 mcg, and 3 ounces of cooked shrimp contains 42 mcg.

“Eating a healthy diet and consuming a variety of foods can help meet your selenium needs, especially in the United States,” King said.

People who live in areas where the soil is poor in selenium, such as some parts of Asia, may not get enough of this mineral in their diet. Low selenium intake has been linked to a serious heart disease called Keshan disease. This can weaken the heart’s ability to pump blood.

However, selenium deficiency is rare in the United States, so supplements are usually not needed.

“I really wouldn’t recommend going above 400 micrograms a day. The average American gets just over 100 micrograms a day, so it’s fine in the United States,” King said.

Can high selenium intake help you live longer?

Many researchers are interested in understanding the relationship between selenium and aging, and recent studies have shown an association between dietary selenium intake and increased telomere length, a marker used to measure biological aging. In general, shortening of telomeres indicates the progression of aging and disease.

Another recent study published in the journal The forefront of nutrition Moderate amounts of selenium in the diet suggest that it may protect against cardiovascular disease and death. The observational study included data from over 25,000 American adults, but did not prove a causal link between selenium and increased lifespan.

Although more research is needed before experts can recommend selenium as an anti-aging food ingredient, it is an important nutrient for overall health.

“The bottom line is that eating a healthy diet rich in selenium-rich foods improves heart health and reduces the risk of cardiovascular disease,” King said.