Vitamin E: Sources, Uses, Benefits and Side Effects.
Vitamin E protects your cells from oxidative stress and boosts immunity and metabolism. It is found in almonds, avocados, mangoes, etc. Read this article to learn more!
Vitamin E is an important vitamin that helps several vital functions of the body. Antioxidants present in Vitamin E neutralize the free radicals in the body.
It helps maintain the brain, skin, blood, vision, and reproductive health.
Vitamin E is a fat-soluble vitamin, which means the body absorbs it easily with a fat-rich diet.
Vitamin E is present in various nuts, seeds, and leafy vegetables.
You can get sufficient vitamin E from a healthy balanced diet. However, there are vitamin E supplements available on the market. Various Vitamin E-infused beauty products are popular nowadays.
This article will discuss vitamin E's sources, importance, benefits, and possible side effects.
Table of Content
1. What is Vitamin E and its types?
2. What is the importance of Vitamin E in the body?
3. What are the sources of Vitamin E?
4. How much Vitamin E is necessary?
5. What are the benefits of Vitamin E?
6. What are the ways to use Vitamin E?
7. What are the symptoms of Vitamin E deficiency?
What is Vitamin E and its types?
Vitamin E when discovered in 1922 was called tocopherol. It derives its name from the Greek word “tokos” which means birth and “pherein” which means to bear or carry.
Vitamin E is a group of fat-soluble compounds with unique antioxidant properties.
Following are the forms of Vitamin E.
· Tocopherols-
There are 4 types of tocopherols alpha, beta, gamma, and delta, only alpha-tocopherol is considered important for health.
· Tocotrienols-
Tocotrienols are generally found in palm and rice bran oil. They are of 4 types alpha, beta, gamma, and delta.
When we discuss vitamin E, we generally refer to alpha-tocopherols. However, some supplements also contain tocotrienols.
Note: Vitamin E is a fat-soluble vitamin, it is basically of two types tocopherols and tocotrienols.
What is the importance of Vitamin E in the body?
Vitamin E plays an important role in various body functions which are as follows.
· Prevents Oxidative Stress
Vitamin E is an antioxidant that prevents the oxidative stress caused by free radicals and protects the cell from damage.
Free radicals are formed when the body converts food into energy, these free radicals can harm the body’s tissues and organs. Antioxidants neutralize these free radicals.
· Protects against virus and infection
Vitamin E strengthens the immune system and protects the body against viruses and bacteria.
· Prevents Blood clotting
Vitamin E interacts with Vitamin K in a manner that affects blood clotting. Vitamin E decreases the activity of Vitamin K and prevents blood clotting in the vessels.
Vitamin E prevents blood platelets from sticking together preventing blood clots.
· Red blood cell production
Vitamin E helps the body to produce red blood cells. It promotes erythropoiesis, which is the process of red blood cell production.
· Widens Blood Vessels
Vitamin E increases the prostacyclin production from endothelium which helps widen blood vessels and prevents blood clot formation.
· Cells Interaction
Vitamin E helps the cells to interact with each other. It promotes cell signaling and helps the cells to work together.
Note: Vitamin E prevents oxidative stress, protects against infection, and prevents blood clot formation.
What are the sources of Vitamin E?
The following foods are good sources of Vitamin E.
· Seeds and Nuts
Sunflower seeds, almonds, hazelnuts, pine nuts, peanuts, Brazil nuts, pistachios, etc.
· Cooking Oil
Wheat germ oil, hazelnut oil, sunflower oil, almond oil, cottonseed oil, rice bran oil, canola oil, palm oil, etc.
· Fish and Meat
Abalone, trout fish, salmon fish, lobster, goose meat, cod fish, etc.
· Vegetables
Broccoli, asparagus, spinach, red sweet pepper, swiss chard, turnip greens, etc.
· Fruits
Mamey sapote, avocado, mango, kiwi fruit, blackberries, black currants, cranberries, olives, apricots, raspberries, etc.
· Vitamin E supplements
Generally, you can fulfill your vitamin E requirements through food but if you are dealing with vitamin E deficiency you can consume Vitamin E supplements available in the market.
Vitamin E listed on supplements as d-alpha-tocopherol is extracted from natural sources and dl-alpha-tocopherol is synthetic lab-made. Vitamin E from natural sources is more effective.
Consume Vitamin E supplements with a fat-rich diet as it is a fat-soluble vitamin.
However, consult your doctor or health professional before consuming any supplement
Note: Various foods like almonds, sunflower seeds, salmon, wheat germ oil, mango, broccoli, etc. are rich in Vitamin E.
How much Vitamin E is necessary?
The recommended dosages of Vitamin E are as follows.
· For 1-3 years children it is 6 mg/day.
· For 4-8 years children it is 7 mg/day.
· For 9-13 years children it is 11 mg/day.
· For 14 years and above it is 15 mg/day.
· For pregnant women it is 15 mg/day.
· For breastfeeding women it is 19 mg/day.
Note: Vitamin E dosages vary as per age and body requirements.
What are the benefits of Vitamin E?
Following are the benefits of Vitamin E.
· Benefits in nonalcoholic fatty liver disease (NAFLD)
NAFLD is a condition in which the fat accumulates in the liver of people who don’t consume alcohol.
Vitamin E helps improve the liver health of people suffering from NAFLD.
· May reduce menstrual pain
Vitamin E supplements may reduce the cramps and pelvic pain caused during menstruation.
Vitamin E can help reduce the production of prostaglandins that cause uterine contractions and cramps.
· Improve skin health
Vitamin E can promote healthy skin. It is beneficial for skin issues like eczema and psoriasis.
Oil in our skin contains vitamin E which acts as a natural moisturizer. As we age the oil and vitamin E in our skin reduce which makes our skin dry.
Many moisturizers in the market contain vitamin E to keep our skin moist and soft.
· Promote brain health
Vitamin E can help improve brain health by protecting the cells from damage caused by free radicals.
Consuming vitamin E supplements may also prevent cognitive decline in aging people.
· Boosts Immunity
Vitamin E helps the immune system by modulating T-cell production which fights infection and prevents diseases.
· Reduce Inflammation
Inflammation in the body can cause liver, heart, and kidney issues. Vitamin E has anti-inflammatory properties, it may reduce inflammation in the body.
· Can Improve lung function
Vitamin E can help reduce asthma symptoms and maintain lung health.
Vitamin E can lower the risk of lung cancer in cigarette smokers.
· Hair Health
Antioxidants in vitamin E can protect the hair follicles from free radicals.
Vitamin E increases the blood flow in the scalp and promotes hair quality and regrowth.
· Maintain Vision
Vitamin E can help maintain eye vision. It can provide relief in age-related macular degeneration (AMD).
It may prevent cataract formation.
· Promotes reproductive health
Vitamin E can improve sperm quality in males. It also helps maintain sperm DNA.
Vitamin E improves the blood flow to the arteries and thickens the uterus lining which helps improve fertility in women.
Note: Vitamin E may be beneficial in liver, skin, and hair health. It can also improve lung function and reproductive health.
What are the ways to use Vitamin E?
Vitamin E can be used in the following ways.
1. Tablets and Capsules
You can take Vitamin E pills to raise your Vitamin E levels. However, you should consult your doctor before consuming Vitamin E supplements as these pills can have risks.
2. Vitamin E oil
Vitamin E oil acts as a moisturizer and can be beneficial in relieving dry and itchy skin.
3. Vitamin E cream
Vitamin E cream is also a moisturizing agent and can improve skin quality and protect it from damage.
Note: Vitamin E can be used in pills, oils, and capsule forms.
What are the symptoms of Vitamin E deficiency?
If you have any of the following symptoms, it may be due to Vitamin E deficiency.
· Weakness in Muscles
Deficiency in Vitamin E levels causes oxidative stress which may lead to muscle weakness.
· Improper walking and coordination
Vitamin E deficiency can harm certain neurons which may affect signal transmission resulting in improper coordination and walking difficulties.
· Bad Vision
Vitamin E deficiency can affect the retina’s light receptors which causes improper vision.
· Tingling and numbness sensation
Damage of nerve fibers due to Vitamin E deficiency interrupts the proper transmission of signals which can cause tingling and numbness.
· Frequent illness
A drop in Vitamin E levels in the body may cause weak immunity resulting in frequent colds, flu, and infections.
Note: Muscle weakness, improper vision, difficulty walking, weak immunity, etc. are vitamin E deficiency symptoms.
What are the causes of Vitamin E deficiency?
The following can be the causes of vitamin E deficiency.
· Improper Diet
Lack of food rich in Vitamin E for a long period can cause a Vitamin E deficiency.
Vitamin E is a fat-soluble vitamin, cutting down on fats may affect Vitamin E absorption.
· Genetic Issues
People with a family history of Vitamin E deficiency are at a higher risk and should regularly monitor their Vitamin E levels.
· Premature delivery
Premature babies have lower vitamin E levels in the body and are at higher risk of Vitamin E deficiency.
· Malabsorption of fat
Liver, gallbladder, and pancreas disorders may affect fat absorption subsequently affecting vitamin E absorption leading to vitamin E deficiency.
Note: Vitamin E deficiency may be caused due to improper diet, premature birth, genetic issues, and fat malabsorption.
Risk of Vitamin E overdose
Excess consumption of Vitamin E may cause over bleeding as it affects the blood clotting mechanism which is the body’s natural healing process after a wound or injury.
Excess vitamin E can increase the risk of stroke caused by bleeding in the brain or hemorrhagic stroke.
You should consult your doctor before consuming any vitamin E supplement
Note: Excess vitamin E may cause over bleeding and hemorrhagic stroke.
Conclusion
Vitamin E or alpha-tocopherol assists many important body functions like preventing the cells from oxidative stress, improving skin and brain health, and boosting the body’s immunity.
You can include foods like seeds and nuts, spinach, salmon fish, rice bran oil, etc. to maintain your vitamin E levels.
Vitamin E cream and oils can be used to keep your skin moisturized and soft.
Although vitamin E deficiency is rare however if you see symptoms like muscle weakness, trouble walking, and bad vision, you can get your Vitamin E levels checked and consult your doctor.
Frequently Asked Questions
Following are some commonly asked questions on Vitamin E.
· Which fruit is highest in Vitamin E?
Mamey sapote is an excellent source of vitamin E, half of a fruit contains around 39% of the daily vitamin E requirement.
· Which is the richest source of vitamin E?
Wheat germ oil is the richest vitamin E source, one tablespoon of wheat germ oil contains around 135% of the daily vitamin E requirement.
· How can I increase vitamin E levels naturally?
Consume a diet rich in green leafy vegetables, fruits, and fish to increase vitamin E levels. Also eat the right amount of fats, as they help in vitamin E absorption.
· Is vitamin E helpful in dry, rough, and itchy skin?
Yes, vitamin E creams and oils increase the vitamin E levels of your skin and keep it soft and moisturized.
· Can I eat vitamin E supplements to increase my vitamin levels?
Excessive vitamin E levels in the body can cause several health issues, don’t consume any supplement orally without the doctor’s consultation.