Vitamin E

What is Vitamin E?

Vitamin E is a fat-soluble nutrient that belongs to the family of compounds known as tocopherols and tocotrienols. This essential nutrient plays a vital role in maintaining our overall health and well-being. As a dietitian, I cannot stress enough the importance of including Vitamin E-rich foods in our daily diet.

Now, you might be wondering what Vitamin E actually does for our body. Well, let me explain. One of the key functions of Vitamin E is its role as an antioxidant. Antioxidants are substances that help protect our cells from damage caused by harmful free radicals. Vitamin E specifically targets these free radicals and neutralizes them, preventing them from causing damage to our cells.

In addition to its antioxidant properties, Vitamin E also plays a critical role in supporting our immune system. It helps maintain the integrity of our cell membranes and supports the proper functioning of white blood cells, which are essential for fighting off infections and diseases.

Furthermore, Vitamin E has been found to have anti-inflammatory properties, which can be beneficial for individuals with inflammatory conditions such as arthritis. It may also help in reducing the risk of chronic diseases, including heart disease, by preventing the oxidation of low-density lipoprotein (LDL) cholesterol, often referred to as “bad” cholesterol.

Getting enough Vitamin E in our diet is essential for good health. The recommended daily intake for adults is 15 milligrams (or 22.4 international units). Luckily, there are plenty of delicious food sources that contain Vitamin E. Some of the best sources include nuts and seeds (such as almonds, sunflower seeds, and hazelnuts), vegetable oils (such as sunflower, wheat germ, and safflower oil), and green leafy vegetables (such as spinach, kale, and Swiss chard).

It’s worth noting that Vitamin E is a fat-soluble vitamin, which means it is best absorbed when consumed with a source of fat. So, enjoy some almonds as a snack or drizzle some wheat germ oil on your salad to maximize the absorption of this important nutrient.

What are the benefits of Vitamin E?

Vitamin E is a vital nutrient that plays a crucial role in maintaining overall health and well-being. It is a powerful antioxidant that helps protect the body from harmful free radicals, which can damage cells and contribute to the development of various diseases. In addition to its antioxidant properties, vitamin E also has numerous health benefits that can support specific health conditions and help individuals achieve certain health goals.

1. Heart Health

Vitamin E has been shown to have a positive impact on heart health. Studies have found that it may help reduce the risk of heart disease by preventing the oxidation of LDL cholesterol, which is a key factor in the development of atherosclerosis. Atherosclerosis is the buildup of plaque in the arteries, which can lead to heart attacks and strokes. Vitamin E’s antioxidant properties also help reduce inflammation, which is another risk factor for heart disease. Additionally, research suggests that vitamin E may improve blood vessel function and reduce the risk of blood clots.

Source: Study on the role of vitamin E in cardiovascular disease prevention

2. Skin Health

Vitamin E is often praised for its benefits for the skin. Its antioxidant properties can help protect the skin from damage caused by environmental factors such as pollution and UV radiation. Vitamin E also has moisturizing properties that can help nourish the skin, reduce dryness, and improve overall skin health. Additionally, vitamin E may help reduce the appearance of scars and promote wound healing.

Source: Review on the role of vitamin E in dermatology

3. Eye Health

Vitamin E is essential for maintaining good eye health. It is a fat-soluble antioxidant that helps protect the cells in the eyes from oxidative stress. Oxidative stress can contribute to the development of age-related macular degeneration (AMD), cataracts, and other eye conditions. Research suggests that vitamin E, along with other nutrients like vitamin C and zinc, may help reduce the risk of AMD and slow its progression.

Source: Study on the role of antioxidants in age-related macular degeneration

4. Immune Function

Vitamin E plays a crucial role in supporting a healthy immune system. It helps maintain the integrity of the skin and mucous membranes, which are the body’s first line of defense against pathogens. Vitamin E also enhances the function of various immune cells, such as T cells and B cells, that are involved in fighting infections. Furthermore, vitamin E’s antioxidant properties help reduce inflammation and oxidative stress, both of which can negatively impact immune function.

Source: Study on the role of vitamin E in immune function

5. Cognitive Function

Emerging research suggests that vitamin E may have a protective effect on cognitive function, particularly in older adults. Studies have found that vitamin E, along with other antioxidants, may help reduce the risk of cognitive decline and dementia. It is believed that vitamin E’s antioxidant properties contribute to its neuroprotective effects by reducing oxidative damage and inflammation in the brain.

Source: Study on the role of antioxidants in cognitive function

6. Fertility and Reproductive Health

Vitamin E has been studied for its potential benefits in supporting fertility and reproductive health. It is involved in the production of sex hormones and plays a role in sperm production and motility. Vitamin E’s antioxidant properties also help protect reproductive cells from oxidative damage, which can impact fertility. Research suggests that supplementing with vitamin E may improve fertility outcomes in both men and women.

Source: Review on the role of antioxidants in male infertility

What are the Side-effects of Vitamin E?

Vitamin E is an essential nutrient that acts as an antioxidant in the body. It helps protect cells from damage caused by free radicals, which can contribute to chronic diseases such as heart disease and cancer. While vitamin E is generally well-tolerated, there are a few potential side effects to be aware of.

One possible side effect of taking high doses of vitamin E supplements is an increased risk of bleeding. Vitamin E has blood-thinning properties, which can interfere with the blood’s ability to clot properly. This can be particularly problematic for individuals on medications that also thin the blood, such as anticoagulants or antiplatelet drugs. It is important to consult with a healthcare professional before taking high doses of vitamin E, especially if you are on any medication that affects blood clotting.

Another potential side effect of vitamin E is gastrointestinal distress, such as diarrhea, nausea, or stomach cramps. This is more likely to occur when taking high doses of vitamin E or if you have a pre-existing gastrointestinal condition. If you experience any of these symptoms, it is advised to lower your vitamin E intake or discuss with a healthcare professional.

Some individuals may also experience allergic reactions to vitamin E. This can manifest as a rash, itching, or swelling of the face, tongue, or throat. If you have a known allergy to vitamin E or its sources, such as nuts or seeds, it is important to avoid consuming foods or supplements containing this vitamin.

It is worth noting that obtaining vitamin E from food sources is generally safe and does not pose the same risks as high-dose supplementation. Natural food sources of vitamin E include nuts, seeds, vegetable oils, avocados, and leafy green vegetables. By incorporating a variety of these foods into your diet, you can ensure a sufficient intake of vitamin E without the risk of side effects.

What are the various types of Vitamin E?

As a registered dietitian, I am frequently asked about the various types of Vitamin E and their benefits. Vitamin E is an essential nutrient that acts as a powerful antioxidant, protecting our cells from damage caused by free radicals. It also plays a vital role in immune function and helps with blood clotting. Let’s discuss the different types of Vitamin E and where we can find them in our diet.

1. Alpha-Tocopherol (α-tocopherol):

This is the most common and biologically active form of Vitamin E. Alpha-tocopherol is primarily found in foods of plant origin, such as nuts, seeds, and vegetable oils. It is known to have the highest vitamin activity in our body and plays a crucial role in maintaining the health of our skin and eyes.

2. Beta-Tocopherol (β-tocopherol):

Beta-tocopherol is another form of Vitamin E that is commonly found in our diet. Although it is not as biologically active as alpha-tocopherol, it still contributes to our overall Vitamin E intake. Foods high in beta-tocopherol include soybean and other vegetable oils, as well as peanuts and almonds.

3. Gamma-Tocopherol (γ-tocopherol):

Gamma-tocopherol is a lesser-known form of Vitamin E, but it has its unique benefits. This form of Vitamin E has been found to have potent anti-inflammatory properties and may play a role in reducing the risk of certain chronic diseases, such as heart disease and cancer. Good sources of gamma-tocopherol include walnuts, pecans, and sesame seeds.

4. Delta-Tocopherol (δ-tocopherol):

Similar to gamma-tocopherol, delta-tocopherol is also less widely studied compared to alpha-tocopherol. It is found in small amounts in a variety of foods, including sunflower seeds, flaxseeds, and safflower oil. While it may not be as biologically active as alpha-tocopherol, it still contributes to our overall Vitamin E intake and provides antioxidant benefits.

5. Tocotrienols:

Aside from the four tocopherols mentioned above, there is also a group of compounds called tocotrienols that belong to the Vitamin E family. Tocotrienols have gained attention for their potential health benefits, particularly in promoting heart health and reducing cholesterol levels. They are found in palm oil, rice bran, and barley.

How does Vitamin E work?

Vitamin E is often recognized as a powerful antioxidant, but its role goes beyond just that. Let’s delve into how vitamin E works and why it’s important for our overall well-being.

The Basics of Vitamin E

Vitamin E is a fat-soluble vitamin that naturally exists in eight different forms, with alpha-tocopherol being the most biologically active form for humans. It primarily acts as an antioxidant, which means it helps protect our cells from damage caused by harmful molecules known as free radicals.

Antioxidant Action

The main mechanism of action for vitamin E revolves around its antioxidant properties. Free radicals are unstable molecules produced by normal bodily processes and external factors such as pollution, tobacco smoke, and ultraviolet radiation. When these free radicals accumulate, they can cause oxidative stress, leading to cell damage and potentially contributing to chronic diseases like heart disease, cancer, and neurodegenerative disorders.

Vitamin E, being an antioxidant, helps neutralize these free radicals by donating electrons to stabilize them. This, in turn, helps protect our cells and other molecules from oxidative damage. Additionally, vitamin E can regenerate other antioxidants, like vitamin C, which further enhances our body’s defense against oxidative stress.

Other Functions of Vitamin E

Beyond its antioxidant effects, vitamin E plays a role in several other vital functions within our bodies. It supports the proper functioning of our immune system, which helps us fight off infections and maintain optimal health. Vitamin E also helps in the formation of red blood cells and aids in the dilation of blood vessels, contributing to proper circulation.

Furthermore, vitamin E may have anti-inflammatory properties, helping to reduce inflammation in the body. Chronic inflammation is linked to various health conditions, including heart disease, diabetes, and arthritis, so incorporating foods rich in vitamin E can be beneficial for managing and preventing these conditions.

Sources of Vitamin E

While vitamin E can be obtained from supplements, it’s always best to obtain nutrients from whole foods whenever possible. Good food sources of vitamin E include nuts and seeds (such as almonds and sunflower seeds), vegetable oils (such as sunflower oil and wheat germ oil), leafy green vegetables (such as spinach and kale), and fortified cereals.

Recommended dosage of Vitamin E

As a professional Dietitian, it is important for me to provide you with accurate and helpful information regarding the recommended dosage of Vitamin E. Just like any other nutrient, the amount of Vitamin E you need may vary based on various factors such as age, gender, dietary preferences, and health goals.

For most adults, the recommended daily allowance (RDA) of Vitamin E is 15 milligrams (or 22.4 International Units) per day. However, it’s crucial to keep in mind that this is a general guideline and individual needs may differ. The RDA takes into account the needs of the majority of the population, but some individuals may require different doses.

Age and gender play an important role in determining the appropriate dosage of Vitamin E. Adult men and women above the age of 19 require the same amount of Vitamin E – 15 milligrams per day. However, for adolescents between the ages of 14 and 18, the RDA is slightly lower at 15 milligrams for both males and females.

Pregnant or breastfeeding women should also consider adjusting their Vitamin E intake. The recommended dosage for expectant mothers is 15 milligrams per day, while breastfeeding women require a slightly higher amount at 19 milligrams (28.5 International Units) per day. These higher doses during pregnancy and lactation help support optimal growth and development of the fetus and infant.

It’s important to note that some individuals may have specific needs or goals that require adjustments to the standard recommendations. Athletes or individuals who engage in intense physical activity may benefit from higher Vitamin E intakes. This is because physical exertion increases oxidative stress, and Vitamin E acts as an antioxidant to protect the body’s cells from damage.

Individuals with certain health conditions may also require higher Vitamin E intake. Those with gastrointestinal disorders, such as Crohn’s disease, cystic fibrosis, or celiac disease, may have impaired absorption of fat-soluble vitamins, including Vitamin E. In such cases, higher intakes under the guidance of a healthcare professional may be necessary to meet their needs.

If you’re considering supplementing with Vitamin E, it’s important to proceed with caution. The best way to meet your Vitamin E needs is through a balanced diet that includes foods rich in this nutrient. Good sources of Vitamin E include nuts and seeds, vegetable oils (such as sunflower or olive oil), avocados, spinach, and broccoli.

Natural and Food Sources of Vitamin E

The recommended intake of Vitamin E varies depending on age, gender, and specific needs. For most healthy adults, the recommended dietary allowance (RDA) is 15 milligrams (mg) per day. However, individual requirements may differ based on certain health goals or conditions.

Thankfully, incorporating Vitamin E into your diet is relatively easy as it can be found in a variety of foods. Some of the best natural sources of Vitamin E include:

Nuts and seeds: Almonds, sunflower seeds, and hazelnuts are excellent sources of Vitamin E. A small handful of nuts or a tablespoon of seeds can provide a significant amount of this nutrient.

Vegetable oils: Wheat germ oil, sunflower oil, and safflower oil are rich in Vitamin E. These can be used in cooking or as dressings for salads.

Leafy greens: Spinach, Swiss chard, and kale contain Vitamin E along with a plethora of other essential nutrients. Adding these greens to your daily meals can help you meet your Vitamin E needs.

Avocados: This creamy and delicious fruit not only provides healthy fats but is also a good source of Vitamin E.

Fortified foods: Some breakfast cereals, nut spreads, and plant-based milks are fortified with Vitamin E, making them a convenient option.

While incorporating these foods into your diet is generally safe, it’s important to avoid excessive supplementation with Vitamin E. High doses of Vitamin E may interfere with blood clotting and could potentially have adverse effects on certain health conditions.

If you have specific health goals or conditions that require higher Vitamin E intake, it’s best to consult with a healthcare professional or a registered dietitian. They can assess your individual needs and provide tailored recommendations for your unique situation.

Frequently Asked Question on Vitamin E

What is vitamin E and why is it important?

Vitamin E is a fat-soluble vitamin that acts as a powerful antioxidant in the body. Its primary function is to protect cells from free radicals, which are unstable molecules that can cause damage to our cells. The antioxidant properties of vitamin E help to reduce oxidative stress and support overall health. Additionally, vitamin E is important for maintaining healthy skin, hair, and nails, and plays a role in immune function.

What foods are good sources of vitamin E?

There are several food sources that are rich in vitamin E. Some of the best sources include nuts and seeds, such as almonds, sunflower seeds, and hazelnuts. Other good sources include spinach, broccoli, avocados, and vegetable oils, like sunflower oil and wheat germ oil. Including these foods in your diet can help you meet your vitamin E needs.

How much vitamin E do I need each day?

The recommended dietary allowance (RDA) for vitamin E varies depending on factors such as age and sex. For adults, the RDA is 15 milligrams (mg) per day. However, it’s important to note that individual needs may vary, and certain conditions or medications may require higher or lower levels of vitamin E. Consulting with a healthcare professional or a registered dietitian can help determine your specific needs.

Can I get enough vitamin E from supplements alone?

While taking vitamin E supplements can help you reach your daily requirements, it’s always best to obtain nutrients from whole foods whenever possible. Whole foods contain a variety of beneficial compounds that work together to support optimal health. Additionally, it can be challenging to get adequate amounts of vitamin E solely from supplements, as they often provide lower bioavailability than natural food sources. Therefore, it is recommended to focus on a balanced diet that includes vitamin E-rich foods.

Who may benefit from taking vitamin E supplements?

Individuals with certain health conditions or dietary restrictions may benefit from taking vitamin E supplements. For example, individuals with malabsorption disorders or specific medical conditions that impair fat absorption may have difficulty obtaining sufficient vitamin E from diet alone. Additionally, individuals following a vegan or strict vegetarian diet, which may limit their intake of vitamin E-rich foods, could benefit from supplements. However, it is always important to consult with a healthcare professional before starting any new supplement regimen.

Can I consume too much vitamin E?

While vitamin E is considered safe for most people when consumed in appropriate amounts, exceeding the recommended upper intake level (UL) can have potential side effects. The UL for adults is set at 1,000 mg per day. Extremely high doses of vitamin E supplements may interfere with blood clotting and increase the risk of bleeding. It is important to follow the recommended guidelines and avoid excessive supplementation without the guidance of a healthcare professional.

Does vitamin E have any interactions with medications?

Vitamin E can interact with certain medications, so it is crucial to discuss any supplements you are taking with your healthcare provider. High doses of vitamin E may interact with blood-thinning medications, such as warfarin, and increase the risk of bleeding. Vitamin E can also interact with certain cancer treatments. Always inform your healthcare provider about your supplement intake, including vitamin E, to ensure your safety and avoid potential interactions.

What are the signs of a vitamin E deficiency?

A deficiency in vitamin E is relatively rare, but certain conditions or malabsorption disorders can affect its absorption. Common signs of a deficiency include muscle weakness, vision problems, difficulty walking, and unsteady movements. If you suspect a deficiency, it is important to consult with a healthcare professional for proper diagnosis and guidance.

Should I take vitamin E supplements for my skin?

Vitamin E is often used in skincare products and touted for its potential benefits for the skin. While vitamin E plays a role in maintaining healthy skin, there is limited scientific evidence to support the effectiveness of topical vitamin E or oral supplements for improving overall skin health. Taking care of your skin through a balanced diet, proper hydration, and protecting it from harmful UV rays with sunscreen will likely have a more significant impact on your skin than relying solely on vitamin E supplements.

Dt. Stacy Gulbin

RD, M.Ed., MS

Dietitian

Stacy has been a registered dietitian since 2010, She is currently working as an author, and clinical dietitian at Zotezo. She has experience in various fields of nutrition including research, fitness, medical weight loss, long-term care, rehab, and bariatrics. She has also been contributing to various online entities since 2011 including Examiner.com, Livestrong, and Cdiabetes.com