Hi Brian,
Dashboard notifications are only displayed on the Wordfence Dashboard in the section called “Notifications”. They are not sent out via email.
We don’t have an option to disable “Updates needed” email notifications for free or premium users. The options that are available for email notifications are however the same for free and premium users. To stop receiving plugin update notifications via email you can either:
1. Disable this scan option: “Scan for out of date, abandoned, and vulnerable plugins, themes, and WordPress versions”
or
2. You can disable “Alert on warnings” as described above
I’m sorry for the confusion we have apparently caused you but we do not have any email notifications that can not be disabled in the free version of Wordfence.