Evidence indicates a direct correlation between blood selenium levels and mortality risk. We explored whether this mineral truly slows aging and why attempts at rejuvenation via supplements might backfire.
Recent Findings
Several substantial studies conducted over the last five years have examined the link between selenium concentration in the blood and the risk of death. The most recent one, featured in Frontiers in Nutrition in 2025, established that in middle-aged and elderly individuals, elevated blood selenium levels significantly reduce the risk of all-cause mortality and death from cardiovascular conditions.
Studies involving volunteers suffering from diabetes and chronic kidney disease echo these findings: higher selenium concentration in the blood correlates with a decreased risk of death even for these patient groups.
This is killing you: 10 causes of chronic inflammation
Does this mean selenium extends lifespan?
Not necessarily. The key is that during these investigations, researchers identified statistically significant associations between blood selenium status and reduced mortality risk. This represents correlation, not necessarily causation.
For instance, individuals exhibiting higher blood selenium might also adhere to healthier lifestyles. In such a scenario, the true cause of lower mortality risk is the lifestyle, making high selenium levels a consequence of a balanced diet.
Important Note. Scientists typically account for various confounding factors when conducting such research. Since it’s impossible to control for every variable, experts remain cautious about concluding that selenium itself directly increases longevity.
What We Know About Selenium
Selenium is a trace element required by the human body in minute (trace) amounts, yet its function for the body is significant. It constitutes a component of specific proteins known as selenoproteins, which:
facilitate DNA synthesis,
are critical for maintaining reproductive health,
govern the metabolism of thyroid hormones.
Furthermore, selenoproteins also function as potent antioxidants. This offers one explanation for selenium’s role in processes that slow down aging.
Potential Anti-Aging Effects of Selenium
Beyond its antioxidant capabilities, research suggests other age-defying benefits associated with this trace element.
Cellular Debris Disposal
As we age, improperly folded proteins accumulate within cells. This accumulation is considered a hallmark of aging and underlies conditions like Alzheimer’s disease and Type 2 diabetes. Selenoproteins assist the body in timely recognizing and clearing this proteinaceous waste.
Skin Protection Against Photoaging
Selenium activates a specific skin enzyme (thioredoxin reductase)—part of the protective barrier against ultraviolet radiation. This action helps mitigate sun-induced damage, thereby slowing the onset of wrinkles and pigmentation.
Maintaining Telomere Length
One of the most intriguing properties of selenium relates to telomeres—the protective caps at the ends of chromosomes. Telomeres shorten with every cell division, and when they become excessively short, the cell undergoes senescence (death).
A 2020 study published in Clinical Nutrition indicated that higher selenium intake was associated with longer telomere lengths in people over 45 years old.
What are telomeres and how are they linked to aging
Reduction of Systemic Inflammation
Selenium helps suppress low-grade chronic inflammation. By restraining the release of inflammatory markers, this trace element lowers the risk of developing tumors, cardiovascular diseases, and age-related cognitive decline.
Should You Supplement with Selenium?
This raises the logical question: is taking selenium supplements necessary? There is no conclusive evidence supporting their benefit. For example, a major Cochrane review on selenium’s role in cancer prevention found no advantage in taking supplemental selenium.
Moreover, researchers noted a slight increase in the incidence of prostate cancer and diabetes in groups receiving selenium supplements. Notably, an article published in Scientific Reports in 2024 detailed a dependency between selenium consumption and cancer risk. Scientists identified a rather narrow safe dosage range for selenium: 110.8–124.4 mcg daily. Anything outside this range—higher or lower—is considered detrimental and can elevate the risk for certain cancers. Therefore, self-prescribing selenium supplements can be risky.
It is worth noting that Russia is among the countries where selenium levels in soil are low. The primary recommendation for preventing selenium deficiency is consuming foods rich in this mineral. These include seafood, fish, meat, organ meats, as well as nuts, rice, and grains. As for selenium medications, the decision to take them must be made by a physician. Self-administration is not advised.
The Bottom Line: Selenium possesses anti-aging properties, but this is not a justification to rush for dietary supplements
Selenium plays a vital role in protecting the body against age-related deterioration. Statistics confirm that individuals with optimal blood selenium levels experience less premature mortality and fewer severe chronic illnesses.
Nevertheless, supplementing this trace element can be hazardous. Selenium has a very narrow therapeutic window: both deficiency and excess are equally harmful and might even trigger the onset of diabetes or cancer. The safest way to obtain the required amount of selenium is through a well-rounded diet.
About the Author
