8 Vitamin E Health Benefits, Food Sources, Dosage, Deficiency and Side Effects
Vitamin E is used by your body for several functions, such as immune system support and oxidative stress protection. Certain foods and dietary supplements contain vitamin E.
Although vitamin E is a collection of eight fat-soluble molecules with potent antioxidant properties, it is frequently thought of as a single substance.
Although various forms of vitamin E are fat-soluble, the human body only uses alpha-tocopherol. Its primary function is that of an antioxidant, scavenging loose electrons, or "free radicals," which have the potential to cause cell damage. Moreover, it strengthens the immune system and keeps blood clots from developing in the heart arteries.
Some foods, such as seeds, nuts, some vegetables, and some fortified goods, naturally contain vitamin E. It can be consumed as a dietary supplement as well.
It has numerous functions in your body. It is most well-known for its antioxidant properties, which shield your cells from oxidative damage by scavenging dangerous chemicals known as free radicals. Furthermore, it is essential for healthy cellular signaling and immunological response.
It is therefore not shocking that studies indicate consuming vitamin E supplements may have many positive effects on your health.
This article discusses 8 potential benefits of vitamin E.
1-Can Improve Antioxidant Defenses and Reduce Oxidative Stress Indicators:
When your body's antioxidant defenses are out of balance and reactive oxygen species (ROS) accumulate and are produced in excess, it can lead to oxidative stress. This may result in harm to cells and a higher chance of illness.
Studies have indicated that supplementing with high doses of vitamin E can lower markers of oxidative stress and enhance antioxidant defenses in certain populations due to its potent antioxidant action in the body.
For instance, a 2018 study including 54 patients with diabetic nephropathy, or kidney impairment brought on by elevated blood sugar, discovered that taking 800 IU of vitamin E daily for 12 weeks boosted glutathione peroxidase (GPx) levels considerably in comparison to a placebo.
A class of antioxidant enzymes called GPx guards against oxidative damage to your cells.
Additionally, a 2021 study demonstrated that giving endometriosis-affected women a daily dosage of vitamin C and E for eight weeks decreased oxidative stress markers such as malondialdehyde and reactive oxygen species.
2-Potentially Improve Immunity and Inflammation:
Vitamin E helps to protect cells from damage caused by free radicals." According to her, the accumulation of free radicals can be a factor in many inflammatory diseases, such as cancer and heart disease.
According to research, vitamin E is important for immunity and may control one's susceptibility to specific infections. Murphy Richter continues, "Vitamin E can improve the function of our white blood cells." Furthermore, a 2020 meta-analysis discovered that vitamin E administration significantly decreased levels of C-reactive protein and interleukin-6, two indicators of inflammation.
3-May Lower the Risk Factors for Heart Disease:
The risk of heart disease may be increased by excessive blood pressure and blood lipid levels, including triglycerides and LDL (bad) cholesterol.
Research indicates that in certain individuals, vitamin E supplements may help lower heart disease risk factors including these.
Additionally, certain research indicates that combining vitamin E with omega-3 supplements may lower LDL and triglyceride levels in those with metabolic syndrome, a group of illnesses that includes elevated blood fat levels and raises the risk of heart disease and other illnesses.
4-May Promote Brain Health:
Vitamin E has neuroprotective qualities and may assist in increasing blood flow to the brain, increasing its intake of oxygen and minerals.
A higher intake of vitamin E from foods or supplements was linked to a lower risk of dementia and Alzheimer's disease, according to a recent evaluation of 15 studies. More investigation is nevertheless required, as a different assessment found no evidence that vitamin E could slow the onset of dementia or enhance cognitive function in Alzheimer's patients.
5-May Support Healthy Vision:
Vitamin E may help with age-related macular degeneration, the primary cause of visual loss in the elderly, and when combined with zinc, it may even halt the disease's course. Remarkably, a 2016 study also connected a higher risk of age-related macular degeneration to a poor consumption of vitamin E in addition to other nutrients including zinc, vitamin D, and omega-3 fatty acids.
Also Read: 16 Foods That Are Good for Your Eyes
6-Potentially Reduce Liver Inflammation:
According to an analysis of eight research published in 2021, vitamin E supplements lower blood lipid levels, enhance liver health in individuals with non-alcoholic fatty liver disease (NAFLD), and lower levels of the liver enzymes aspartate aminotransferase (AST) and alanine aminotransferase (ALT).
Lower AST and ALT values are advantageous because elevated levels in NAFLD patients can signify liver inflammation and damage.
there is substantial evidence in favor of vitamin E treatment for nonalcoholic fatty liver disease, a disorder that results in inflammation and the accumulation of extra fat in the liver. According to blood tests and liver biopsies, vitamin E administration has "shown some decrease in liver inflammation in patients with nonalcoholic fatty liver disease."
According to a recent assessment, vitamin E administration alleviated tissue alterations associated with nonalcoholic fatty liver disease and decreased liver enzyme levels, which can be a sign of liver disease. According to a different study, persons with diabetes or obesity may be at lower risk of nonalcoholic fatty liver disease if they consume more vitamin E.
7-Maybe Useful in Managing Dysmenorrhea:
The illness known as dysmenorrhea is typified by intense and recurrent pelvic and menstrual discomfort.
Research indicates that vitamin E supplementation may help women with this illness feel less pain.
In a 2018 study, consuming 200 IU of vitamin E daily reduced menstruation discomfort more than a placebo did for 100 women with dysmenorrhea. When the vitamin was taken along with an omega-3 supplement that included 180 mg of EPA and 120 mg of DHA, the results were even more beneficial.
Furthermore, a 2021 study demonstrated that giving endometriosis-affected women a daily dosage of vitamin C and E for eight weeks helped lessen the intensity of their dysmenorrhea and pelvic pain.
8-Maintains Skin Health:
Vitamin E is beneficial to the skin since it is an antioxidant that shields the skin from the aging indications caused by free radicals. You can therefore boost your health by putting this vitamin in your skin supplements. The lipid coats of cells may suffer harm if the body lacks the antioxidant defenses necessary to counteract these poisons. A nutritional and amino acid imbalance, DNA damage, and protein oxidation can result from this, all of which contribute to the aging process.
Vitamin E functions as a natural anti-aging ingredient in your body by fortifying the capillary walls and enhancing hydration and flexibility in the skin.
Combining vitamin E and C can help reduce the appearance of acne and eczema symptoms as well as battle skin irritation caused by UV radiation.
Sunburn is one of the main causes of skin cancer, and vitamin E can help with that. Sunburn is absorbed by the skin's epidermal layer. It can be used to treat wrinkles, acne, and scars since it accelerates cell regeneration. Your skin appears younger and healthier as a result.
Food Sources:
Nuts, seeds, fruits, vegetables, and plant-based oils are good sources of vitamin E.
Dosage Recommendations:
The amount of vitamin E (with its various isomers) that is suggested for you to consume comes from both food and supplements. The recommendations are shown below for various age groups:
Children:
6 mg per day (9 IU) for 1-3 years
4–8 years: 10.4 IU/7 mg/day
Ages 9 to 13: 11 mg daily (16.4 IU)
Females:
Up to the age of 14: 15 mg daily (22.4 IU)
15 mg/day (22.4 IU) while pregnant
Nursing: 19 mg daily (28.5 IU)
Males:
Up to the age of 14: 15 mg daily (22.4 IU)
Before consuming more than these acceptable upper consumption levels, see a physician:
200 mg per day (300 IU) for 1-3 years
Ages 4–8: 300 mg daily (450 IU)
Ages 9 to 13: 600 mg daily (900 IU)
Ages 14 to 18: 800 mg daily (1,200 IU)
Ages 18 and older: 1,000 mg daily (1,500 IU)
Vitamin E Deficiency:
Although vitamin E deficiency is uncommon in general, there are some populations where it is more common.
For instance, there is a higher risk in those with illnesses like cystic fibrosis and Crohn's disease that are linked to fat malabsorption.
A deficit is also more common in people with specific rare hereditary illnesses, like abetalipoproteinemia.
People with anorexia nervosa and children from impoverished nations who consume inadequate food can also become malnourished and have a vitamin E deficit.
A vitamin E shortage can occur in people with digestive, issues or conditions where the body does not adequately absorb fat, such as pancreatitis, cystic fibrosis, or celiac disease. Some typical indicators of a deficit are as follows:
Retinopathy, or deterioration of the eyes' retina that may impede vision,
Damage to the peripheral nerves( typically in the hands or feet, resulting in discomfort or weakness, is known as peripheral neuropathy).
Ataxia( the inability to control the movement of the body
Decreased immune function
Side Effects:
Rarely, vitamin E may result in:
- Rashes (in those who are allergic to vitamin E)
- Fatigue
- Headaches, cramps, and nausea
- Blurred vision
- Condensed urine, also known as creatinuria
Overconsumption of vitamin E can potentially affect the formation of blood clots. Increased dosages may increase your chance of experiencing more severe adverse effects including hemorrhagic strokes.
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