Myths vs facts: Selen and Wechseljahre

Selenium is an essential trace element that supports thyroid function and antioxidant defense via selenoproteins. During menopause, estrogen decline increases oxidative stress, so selenium might theoretically help. **Myth:** Selenium can directly reduce hot flashes or mood swings. **Fact:** No robust clinical trials confirm a specific effect on menopausal symptoms. Evidence is limited to observational studies linking low selenium status with higher oxidative stress. **Caveat:** Selenium has a narrow therapeutic window; supplementation above 200 µg/day can cause toxicity (selenosis). With a balanced diet (e.g., Brazil nuts, fish), additional intake is usually unnecessary. A blood test (serum selenium) can guide decisions. **Bottom line:** Selenium is not a menopause miracle. Maintaining adequate status is sensible, but overdosing is risky. Evidence grade: human-moderate.