Vitamin E | Absolutely Everything You Need to Know
Vitamin E is a fat-soluble vitamin that has a wide range of health benefits. It is particularly important for protecting cells from oxidative damage, and it can help to improve heart health, cognitive function, and eye health. Vitamin E deficiencies are rare, but they can cause problems such as muscle weakness and vision problems. The best sources of vitamin Ε are plant oils, nuts and seeds.
What is vitamin E?
Vitamin E is a fat-soluble vitamin that is found in many foods. It is important for the body to have Vitamin E because it helps keep the cells healthy and functioning properly. Vitamin E also helps protect the body from damage by free radicals. Free radicals are unstable molecules that can damage cells, leading to health problems such as cancer and heart disease. Vitamin E can also help improve blood circulation.
Forms of vitamin E
There are several different forms of vitamin E (alpha, beta, gamma, and delta-tocopherol and alpha, beta, gamma, and delta-tocotrienol), but the most important one is alpha-tocopherol. Vitamin E is found in two different forms in the body- natural and synthetic. The natural form is found in foods, while the synthetic form is man-made. The natural form is better absorbed by the body than the synthetic form.
Foods with vitamin E
The best sources of Vitamin E are plant oils, such as wheat oil, canola oil, and sunflower oil. Other good sources of Vitamin E include nuts and seeds, such as almonds, hazelnuts, sunflower seeds, and peanuts. Vitamin E is also found in some fruits and vegetables, including tomatoes, bell peppers, and Broccoli.
| Source | Milligrams (mg) per 100g | |
|---|---|---|
 | Wheat germ oil | 150 mg |
 | Hazelnut oil | 47 mg |
 | Canola/rapeseed oil | 44 mg |
 | Sunflower oil | 41 mg |
 | Almond oil | 39 mg |
 | Safflower oil | 34 mg |
 | Grapeseed oil | 29 mg |
 | Sunflower seeds | 26 mg |
 | Almonds | 26 mg |
 | Almond butter | 24 mg |
 | Wheat germ | 19 mg |
| Palm oil 15.9 mg Peanut oil 15.7 mg Margarine, tub 15.4 mg Hazelnuts 15.3mg Corn oil 14.8 mg Olive oil 14.3 mg Soybean oil 12.1mg Pine nuts 9.3 mg Peanut butter 9.0 mg Peanuts 8.3 mg | Popcorn 5.0 mg Pistachio nuts 2.8 mg Avocados 2.6 mg Spinach, raw 2.0 mg Asparagus 1.5 mg Broccoli 1.4 mg Cashew nuts 0.9 mg Bread 0.2-0.3 mg Rice, brown 0.2 mg Fish 1.0-2.8 mg | Oysters 1.7 mg Butter 1.6 mg Cheese 0.6-0.7 mg Eggs 1.1 mg Chicken 0.3 mg Beef 0.1 mg Pork 0.1 mg Milk, whole 0.1 mg Milk, skim 0.01 mg |
Recommended dietary allowance
The National Institutes of Health recommend that men consume at least 15mg of Vitamin E per day and women consume at least 15mg per day. Kids need around 6mg per day, and pregnant women need around 19mg per day.
Pregnancy – Lactation
| Life stage group | RDAs or AIs (mg RAE/day) | Upper limits (UL, mg/day) |
|---|---|---|
| <19 years | 19 mg | 800 mg |
| >19 years | 19 mg | 1000 mg |
Infants
| Life stage group | RDAs or AIs (mgRAE/day) | Upper limits (UL, mg/day) |
|---|---|---|
| 0–6 months | 4 mg | Not established |
| 7–12 months | 5 mg | Not established |
Children
| Life stage group | RDAs or AIs (mg RAE/day) | Upper limits (UL, mg/day) |
|---|---|---|
| 1–3 years | 6 mg | 200 mg |
| 4–8 years | 7 mg | 300 mg |
Females
| Life stage group | RDAs or AIs (mg RAE/day) | Upper limits (UL, mg/day) |
|---|---|---|
| 9–13 years | 11 mg | 600 mg |
| 14–18 years | 15 mg | 800 mg |
| >19 years | 15 mg | 1000 mg |
Males
| Life stage group | US RDAs or AIs (mg RAE/day) | Upper limits (UL, μg/day) |
|---|---|---|
| 9–13 years | 11 mg | 600 mg |
| 14–18 years | 15 mg | 800 mg |
| >19 years | 15 mg | 1000 mg |
Vitamin E benefits
Vitamin E has a variety of health benefits, including protecting cells from oxidative damage, improving heart health, cognitive function, eye health, and protecting the immune system.
1. Helps with hormone balancing
Vitamin E is a powerful antioxidant that can support your endocrine and nervous systems. It balances hormones naturally, helping you maintain healthy weight patterns with less stress or fatigue while also relieving symptoms of hormonal imbalances such as PMS discomfort/menopause, changes in skin texture, allergies, aroused sensation during urination and urinary tract infections.
2. Strengthens and tones muscles
Vitamin E is important for overall health, and it can also help improve physical endurance and muscle strength. It improves muscle strength, eliminates fatigue by promoting blood circulation through nourishing cells in the capillaries of our bodies as well strengthening their walls to prevent injury from lack-luster oxygenation caused because we don’t have enough red Blood Cells (RBCs). Also, It is a nutrient that can reduce oxidative stress on muscles and increase your energy.
3. Assists those suffering from Alzheimer’s disease
In a recent study, it was discovered that the anti-inflammatory activity of tocotrienols contributes greatly towards their protection against Alzheimer’s disease. It has also been shown that vitamin E and its relation with mild cognitive impairment or late stage dementia cases where they found out one major role for this nutrient in slowing down memory loss as well helping people maintain independence. Also, taking vitamin E with a high together with Vitamin C can decrease your chances of developing dementia.
4. Hair becomes thicker
Vitamin E is also important for hair health. Vitamin E helps protect the hair from oxidative damage, which can cause it to become thin and brittle. Vitamin E can also help keep the hair healthy and hydrated.
Vitamin E is a great way to keep your hair looking healthy and shiny. It can help with dry scalp, while also helping the natural moisture stay in the skin around it. You could apply some vitamin-E oil for conditioning at night time or after morning wash.
The benefits are endless when using this powerful antioxidant: from fighting off environmental damage (such as pollution) which may cause Eczema.
5. Improves cholesterol levels in your body
Vitamin E is important for overall health, and it can also help improve cholesterol levels in the body. Cholesterol is a substance found in the body and required by cells for proper functioning. When cholesterol levels are normal, they can help prevent various health problems like heart disease and diabetes.
Vitamin E helps protect the body from oxidative damage, which can cause cholesterol to accumulate in the arteries. Vitamin E can also help keep cholesterol levels in check by preventing it from oxidizing.
The three tocotrienol isomers of vitamin E have been found to be helpful in reducing cholesterol production and preventing cell adhesion, which would slow down the progression of the development or hardening/thickening of arteries.
Unfortunately for those who take synthetic forms instead of natural ones, they do not seem capable at similar levels as their healthier counterparts. The two most bioactive tocopherols are delta and gamma-T colony-forming units. They’re linked with cardioprotective activities but too much alpha-Tocopherol can actually interfere in their cholesterol-lowering action.
6. It helps eliminate free radicals and prevents disease development
Vitamin E is a powerful antioxidant that helps protect the body from oxidative damage. This damage can cause cells to become damaged and can lead to the development of diseases. Vitamin E helps eliminate free radicals and prevents them from damaging cells. This helps protect the body from disease. Vitamin E is an important nutrient for overall health and helps protect the body from oxidative damage.
Free radicals are unstable molecules that can damage cells in the body. Vitamin E helps eliminate these radicals and prevents them from damaging cells. This helps protect the body from diseases such as cancer and heart disease.
The health benefits of tocotrienols are many. They can increase immunity, prevent common illnesses and serious conditions from forming in the first place as well as help with antioxidant properties that fought off free radicals which cause cell damage over time leading us towards aging more slowly.
7. Enhances vision
Vitamin E can help improve eye health by protecting the eyes from oxidative damage. Vitamin E is also important for maintaining the health of the retina and the lens. Vitamin E can help prevent cataracts and macular degeneration, two of the leading causes of vision loss in adults.
8. Restores damaged skin
Vitamin E is important for skin health. Vitamin E helps protect the skin from oxidative damage, which can cause it to become thin and brittle. Vitamin E can also help keep the skin healthy and hydrated.
Vitamin E is a great way to keep your skin looking healthy and shiny. It can help with dry scalp, while also helping the natural moisture stay in the skin around it. You could apply some vitamin-E oil for conditioning at night time or after morning wash.
The benefits are endless when using this powerful antioxidant: from fighting off environmental damage (such as pollution) which may cause Eczema.
Vitamin E not only strengthens capillary walls but also improves moisture and elasticity to keep your face looking young. Studies show it reduces inflammation both internally (in our bodies) as well on the outside which helps prevent wrinkles from forming early while helping maintain a youthful look overall with its antioxidant properties protecting against cigarette smoke or sun damage like UV rays causing cancerous tumors called actinic keratoses if left untreated.
The antioxidants in vitamin E and the anti-inflammatory properties of C can be useful for fighting skin inflammation after exposure to UV radiation, which is one way this duo may help reduce signs of acne or eczema. It also helps heal wounds on your epidermis layer – including sunburns. They are absorbed by cells near the surface (the outermost part) where they speed up regeneration. These vitamins have been proven time & again when treating scars caused by cuts/ surgeries etc.
9. Reduce cancer risk and enhance the effects of medical therapies
Vitamin E has long been known to play a role in cancer prevention. It helps to protect cells from free radical damage, which can lead to cancer. Vitamin E has also been shown to enhance the effects of medical therapies used to treat cancer.
Vitamin E can help with medical treatments like radiation and dialysis that can be very harmful to our bodies. This powerful antioxidant fights off free radicals in the body so you don’t have as many side effects. It also reduces hair loss or lung damage from certain drugs that cause these issues.
Vitamin E has long been known to play a role in cancer prevention. It helps to protect cells from free radical damage, which can lead to cancer. Vitamin E can also help with medical treatments like radiation and dialysis that can be very harmful to our bodies. This powerful antioxidant fights off free radicals in the body so you don’t have as many side effects. It also reduces hair loss or lung damage from certain drugs that cause these issues.
Certain isomers of vitamin E have also been tied to cancer protection. Several animal studies have found evidence of suppression of tumor growth using oral doses of tocotrienols. Tocotrienols are known to have anti-inflammatory, anti-thrombogenic, and antioxidative effects. A number of mechanisms of action are believed to be behind tocotrienols’ ability to cause cancer cell death, interrupt genes connected with cancer development, and limit angiogenesis, or abnormal tumor growth.
10. Helps on growth and development during pregnancy
Vitamin E is an important nutrient that helps in the growth and development of the baby during pregnancy. It also helps in the development of the placenta. Vitamin E is necessary for the baby’s healthy development, and it helps to prevent birth defects.
Vitamin E is also important for the growth of body tissues, which includes muscles and skin. Vitamin E can be stored in the placenta, so it is made available to the baby after birth. Vitamin E helps reduce problems during pregnancy because it prevents blood clots from forming inside small vessels which can lead to fatal health risks.
Vitamin E also plays an important role in preventing pre-eclampsia, which is high blood pressure during pregnancy. Vitamin E also helps to increase the chances of having a healthy baby, helps in preventing low-weight babies, prevents premature rupture of membranes which is when the amniotic sac breaks too early.
11. Treats the symptoms of pre-menstrual syndrome (PMS)
Premenstrual syndrome (PMS) is a group of symptoms that can affect women during the days leading up to their monthly period. Symptoms can include mood swings, bloating, fatigue, and headaches. Vitamin E is a nutrient that has been shown to help relieve the symptoms of PMS. Vitamin E helps to reduce inflammation and swelling, and it also helps to boost energy levels. Taking vitamin E supplements may help to lessen the severity of symptoms experienced during PMS.
12. Vitamin E can help improve cognitive function
Vitamin E is important for cognitive function because it helps keep the cells healthy. Vitamin E can also help protect the body from damage by free radicals, which can cause problems such as cancer and heart disease. Vitamin E can also help improve blood circulation.
13. Vitamin E is important for overall health
As Vitamin E is important for overall health, it is important to make sure that you are getting enough of it in your diet. The best sources of Vitamin E are plant oils, nuts and seeds. You can also find Vitamin E in some fruits and vegetables. The National Institutes of Health recommends that men consume at least 15mg of Vitamin E per day, and women consume at least 15mg per day. Kids need around 6mg per day, and pregnant women need around 19mg per day.
Vitamin E deficiency
Vitamin E deficiency is rare, but it can cause problems such as muscle weakness and vision problems. Vitamin E deficiencies can also lead to fatigue, poor circulation, and hair loss.
- Muscle weakness
- Vision problems
- Hair loss
- Poor circulation
- Fatigue
Infants who are born weighing less than 3.5 pounds may suffer from a vitamin E deficiency because their bodies do not properly absorb the nutrients during development, but this can be detected early by an experienced pediatrician specializing in newborn care and nutrition needs assessment of these infants if they have any signs or symptoms associated with it being too low.
A deficiency can also appear in people dealing with inflammatory bowel disease and experience difficulties absorbing fat which leads them to have lower levels of vitamin E – even if they are eating all sorts of healthy foods. For the same reason, deficiency can appear to anyone who has had gastric bypass surgery, has cystic fibrosis, suffers from Crohn’s disease, liver illness, or pancreatic insufficiency.
Vitamin E deficiency causes
A vitamin E deficiency can be caused by a number of factors, including:
- Poor absorption of the vitamin from the intestine
- An increased requirement for vitamin E due to illness or stress
- Taking certain medications, such as statins, that can reduce the body’s absorption
- Not getting enough vitamin E in the diet
Vitamin E supplements
Many people choose to take vitamin E supplements in order to ensure they are getting enough of the nutrient. Dietary supplements are available in both pill and liquid form.
Vitamin E supplementation can be helpful for people who do not get enough Vitamin E from their diet. Vitamin E is an important nutrient for overall health, and it is especially important for protecting cells from oxidative damage.
Vitamin E supplements can also be helpful for people who are at risk for heart disease or other health problems caused by free radicals. They can help protect cells from damage and improve heart health.
If you are interested in taking vitamin E supplements, it is important to speak with your doctor first to make sure it is right for you.
Health Risks from Excessive Vitamin E
While Vitamin E is an important nutrient, it is possible to consume too much of it. Excessive Vitamin E can cause health problems such as:
- Stomach problems
- Nausea
- Vomiting
- Diarrhea
- Headache
- Dizziness
- Blurred vision
- Rash
- Fever
- Chest pain
If you are experiencing any of these symptoms, it is important to speak with your doctor.
There are different types of cancer that may be caused (increased risk) by excessive amounts of vitamin E supplements. Some of these cancers include liver cancer, lung cancer, pancreatic cancer, and prostate cancer.
Finally, there are studies that show that large doses of vitamin E didn’t reduce the risk of colon cancer and breast cancer.
Final Thoughts
Vitamin B1 is very important for our body to function properly. It is also, important for the nervous Vitamin E is an important nutrient that can help protect cells from oxidative damage. Vitamin E has many benefits, but it should be consumed in the right amounts to avoid health risks such as stomach problems, nausea or vomiting among others.
It’s also important for people who are at risk of heart disease and other free radical-related disorders to consume Vitamin Ε regularly. Vitamin E can be found in many Vitamin Vitamin E sources including plant oils, nuts and seeds. Vitamin E supplements are also available for people who are interested in taking vitamin Ε but want to avoid the possible side effects associated with too much Vitamin Ε.
FAQs
By NutriWins team
