Vitamin E is an essential nutrient found naturally in some food sources that possesses some powerful antioxidant properties that help to maintain brain, eye, skin, immune, heart, hair, lung, reproductive, and blood cell health. This fat-soluble vitamin has several forms, but alpha tocopherol is the only one used in the human body.
The main roles of vitamin E are to fight inflammation and act like an antioxidant to scavenge loose free radical electrons that can cause damage to our cells, promote cellular signaling and metabolic processes, and enhance immune function while helping to prevent clots from forming in our heart arteries.
Additionally, tocopherol is also used in cosmetics as an antioxidant and skin conditioner. It helps to protect the skin from free radical damage, improve skin elasticity, and reduce inflammation.
Some of the Benefits
Alzheimer’s disease: Some research suggests that vitamin E may help to delay the progression of Alzheimer’s disease in those who have been diagnosed with mild to moderate stages of the disease.
Liver disease: Studies show that it may help to improve symptoms of nonalcoholic fatty liver disease.
Age-related macular degeneration (AMD): When used in combination with other vitamins and minerals, it has been shown to help slow the progression of AMD in those with intermediate stage of disease.
Skin health: It may play a role in reducing sun damage and act as a natural moisturizer to help keep skin moist, bright, and soft. It may also help with certain skin disorders such as eczema and psoriasis.
Hair health: While there isn’t much evidence to support it helping hair growth, it will help to moisturize your scalp and hair.
Anti-cancer: Acting as an antioxidant, it helps to fight off cancer-causing cell damage
Cognitive health: Some studies suggest that it might help to protect against cognitive decline.
Eye health: Research suggests that it has a protective effect on the cells in the eyes.
Heart health: It may help to reduce certain heart disease risks by reducing blood pressure as well as LDL and triglyceride levels.
Menstrual pain: It may help to reduce menstrual pain in women with dysmenorrhea and endometriosis.
Lung function: Some studies suggest that it may improve lung function and certain asthma symptoms.
Immune health: It helps to reduce inflammation and improve immune function
Foods Rich in Vitamin E
Nuts and Seeds:
- Almonds
- Sunflower seeds
- Hazelnuts
- Peanuts
- Brail nuts
- Pistachios
- Pecans
- Cashews
Vegetables:
- Spinach
- Broccoli
- Kale
- Red sweet peppers
- Trunip
- Beet greens
- Collard greens
- Butternut squash
- Asparagus
Fruits:
- Avocado
- Kiwi
- Mango
- Pumpkin
- Mamey Sapote
- Blackberries
- Raspberries
- Apricots
- Cranberries
- Olives
Fish:
- Trout
- Salmon
- Abalone
- Loster
- Cod
Despite vitamin E being available in a wide variety of food sources, 8 out of 10 people don’t reach the recommended levels. While consuming too much from food is unlikely, it is possible to consume too much through supplements, which can lead to negative side effects and harm to health, such as a risk of prostate cancer, increased risk of bleeding, increased risk of hemorrhagic stroke, and a possible risk of increased mortality. Additionally, high doses can interact with certain medications. As such, you should generally not supplement with vitamin E unless a qualified healthcare professional recommends it and monitors your intake.
Symptoms of deficiency
- Muscle weakness
- Coordination difficulties
- Numbness
- Vision problems
- Neurological issues such as difficulty walking or coordination problems
- An impaired immune system
- Skin abnormalities
- Anaemia
Symptoms of overload
Mild symptoms: Nausea, headache, diarrhea, abdominal cramps, and fatigue.
Severe symptoms: Increased risk of excessive bleeding, hemorrhagic stroke (bleeding in the brain), and muscle weakness
These symptoms are often caused by taking high doses of vitamin E supplements rather than dietary sources. If you suspect an overdose, it’s important to stop supplementation and consult a healthcare professional.
As with anything you read on the internet, this article on vitamin E should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN does not agree or disagree with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement. Additionally, it is not intended to malign any religion, ethnic group, club, organization, company, individual, or anyone or anything. These statements have not been evaluated by the Food and Drug Administration.
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References/Sources/Materials provided by:
https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional
https://www.mountsinai.org/health-library/supplement/vitamin-e
https://ods.od.nih.gov/factsheets/VitaminE-Consumer
https://www.mayoclinic.org/drugs-supplements-vitamin-e/art-20364144
https://nutritionsource.hsph.harvard.edu/vitamin-e/
https://thebiostation.com/bioblog/do-you-have-vitamin-deficiency
