Selenium for Female Fertility: Why this Trace Mineral Matters
I shared a blog on selenium and male fertility last year. Today, we’re turning the spotlight onto selenium for female fertility—how it supports egg quality, healthy pregnancy, and overall reproductive wellbeing.
As a specialist fertility dietitian, I often see selenium intake overlooked. Yet this small but mighty nutrient plays several essential roles.
Selenium and Egg Quality
Just like in men, selenium is incorporated into specific antioxidant proteins that help counteract oxidative stress. Oxidative stress happens when there are more free radicals than the body can neutralise, and in women this may negatively affect egg quality.
Research has found that low selenium levels in follicular fluid may contribute to poorer egg maturation, particularly in women with PCOS or those undergoing IVF. While more research is needed in the general population, supporting adequate selenium intake is a simple, food-first step with potential benefits.
Selenium and Thyroid Hormones for Baby’s Brain Development
Selenium is essential for both the production and activation of thyroid hormones. As discussed in last week’s blog, thyroid hormones are crucial for foetal brain development, especially in early pregnancy when the baby cannot produce its own.
Because the foetus relies entirely on maternal thyroid hormones for the first 16 weeks, it’s important that thyroid levels are balanced and both iodine and selenium intake are sufficient. These nutrients work together to support healthy neurodevelopment.
Could Low Selenium Impact Pregnancy Outcomes?
Some research has linked low selenium status in pregnancy with increased risks such as miscarriage or having a baby who is small for gestational age. However, when UK government guidelines were last updated in 2013, evidence was still considered limited and inconclusive.
Even so, ensuring you meet your daily selenium needs remains a simple way to support reproductive and pregnancy health.
How Much Selenium Do Women Need?
Women aged 19–64 require 60 mcg of selenium per day. Yet average intake in this group sits below 40 mcg, and around 47% of women consume less than the Lower Reference Nutrient Intake (LRNI).
This suggests many women are not meeting their selenium needs—especially those on plant-based diets or avoiding certain animal products.
Food Sources of Selenium
You may instantly think Brazil nuts when it comes to selenium—and you'd be right! Just 3–6 Brazil nuts (around 30 g) provide approximately 76 mcg of selenium, meeting your full daily requirement in one small handful.
Other selenium-rich foods include:
Green lentils – 40 mcg per 100 g
Tuna – 36 mcg per 100 g
Turkey meat – 17 mcg per 100 g
Eggs, tofu, and wholegrains – smaller but valuable sources
Including a mix of these foods across the week is a practical, food-first way to boost your intake.
Need Personalised Support?
If you’re unsure whether you’re getting enough selenium, or you’d like personalised support to optimise your fertility nutrition, book a consultation with me here.
Whether you’re trying to conceive naturally, preparing for IVF, or following a plant-based diet, working with a specialist women’s health dietitian can help you feel confident and nourished on your fertility journey.
References:
doi: 10.1007/BF02783686
doi: 10.1007/s12199-007-0019-4
SACN statement on selenium and health
doi: 10.1002/jtra.10004
doi: 10.1186/s13044-020-00090-x