Vitamin E is a fat soluble nutrient, a powerful anti-oxidant involved in the prevention of blood clots and promoting healing of damaged tissues. It help protect fatty tissues in the body and prevents damage to cholesterol. It is also involved in glucose metabolism, blood cell regulation and oxygentation; immune, healing and inflammatory response; grwoth of connective tissue ie collagen, skin and blood vessels.
Vitamin E is a fat-soluble vitamin that acts as a powerful antioxidant in the body. Antioxidants protect cells from damage caused by free radicals, which are unstable molecules that can damage cells and contribute to chronic diseases such as cancer and heart disease.
Vitamin E is found in a variety of foods, including nuts, seeds, vegetable oils, and leafy green vegetables. It is also available as a dietary supplement.
Benefits of Vitamin E
Vitamin E has a number of potential health benefits, including:
- Protecting heart health: Vitamin E may help to reduce the risk of heart disease by preventing the oxidation of LDL (bad) cholesterol.
- Reducing the risk of cancer: Vitamin E may help to protect against certain types of cancer, such as lung cancer and colon cancer.
- Boosting the immune system: Vitamin E helps to boost the immune system by stimulating the production of white blood cells.
- Improving skin health: Vitamin E may help to improve skin health by reducing inflammation and protecting the skin from sun damage.
- Relieving symptoms of PMS and menopause: Vitamin E may help to relieve symptoms of premenstrual syndrome (PMS) and menopause, such as cramps, mood swings, and breast tenderness.
Functions of Vitamin E and How it Helps
| Function | How it helps |
|---|---|
| Antioxidant/free radical scavenger |
It inhibits the oxidation of fat components by heat, heavy metals, copper, iron and certain medications. Oxidationof blood fats and LDL cholesterol is a primary factor in atherosclerosis and heart disease. |
| Cardiovascular support | Acts as an antioxidant and also help raise levels of HDL cholesterol. |
| Blood sugar regulation | Helps to improve insulin sensitivity and glucose tolerance. |
| Cell protection | Helps prevent oxidative damage to fatty components in the cell membranes. |
| Brain & nervous system support | Many brain and nerve disorders have oxidative damage as a causal factor and vitamin E deficiencies have been scientifically linked with many such diseases. |
| Female health | Evidence from menopause studies reports that vitamin E helps reverse vaginal atrophy and reduces susceptibility to vaginal infections. PMT symptoms such as headaches, nervousness and depression have been relieved with vitamin E therapy. Vitamin E status has been found to measurably decline in pregnancy, which is especially of concern as a deficiency during this period has been linked with an increased risk of premature birth, low birth weights and pre-eclampsia |
| Skin healing | Helps prevent oxidative damage and is mildly anti-inflammatory. |
What is it used for? |
||
|---|---|---|
| Cardiovascular dissease | Circulatory disorders such as Raynauds disease | Poor wound healing |
| Eczema/dermatitis | Nervous system disorders such as Parkinsons/dementia/Alzheimers | PMT |
Best food sources |
||
|---|---|---|
| Avocado | Eggs | Leafy green vegetables |
| Margerine | Nuts and seeds | Vegetable oils |
| Wholegrain bread & cereals | Wheat germ oil | Spinach |
| Almonds | Peanuts | |
Deficiency Symptoms |
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|---|---|---|
|
Cardiovascular disease |
Parkinson’s disease |
|
|
Cell damage or abnormalities |
Peripheral neuropathy |
Epilepsy |
|
Macular Degeneration |
Alzheimer’s disease |
Pre-eclampsia |
|
Low birth weight |
Male infertility |
Gallstones |
Supplementation dosage range
Vitamin E is a very safe nutrient. Supplements are normally between 100 – 1000iu per capsule, typically you might take 400 – 800 iu daily.
Consequences of Vitamin E Deficiency
Vitamin E deficiency is rare, but it can occur in people who do not eat enough vitamin E-rich foods or who have a condition that prevents them from absorbing vitamin E properly. Symptoms of vitamin E deficiency include:
- Muscle weakness
- Muscle cramps
- Tingling or numbness in the hands and feet
- Nerve damage
- Vision problems
- Reduced immune function
Is it OK to have vitamin E everyday?
Yes, it is generally safe to have vitamin E every day. However, it is important to talk to your doctor before taking any supplements, especially if you have any underlying health conditions.
Does vitamin E help your hair grow?
There is some evidence that vitamin E may help to promote hair growth. Vitamin E can help to improve blood circulation to the scalp and nourish hair follicles. It can also help to protect hair from damage caused by free radicals.
Is vitamin E good for liver cirrhosis?
There is some evidence that vitamin E may be beneficial for people with liver cirrhosis. Vitamin E may help to protect the liver from further damage and improve liver function.
Is Too Much vitamin E good for you?
Taking too much vitamin E can have side effects, such as headache, nausea, vomiting, diarrhea, and fatigue. In rare cases, taking too much vitamin E can increase the risk of bleeding.
Is 400 mg vitamin E daily too much?
The recommended daily intake of vitamin E for adults is 15 milligrams for men and 11 milligrams for women. Taking 400 milligrams of vitamin E daily is too much and can cause side effects.
What is vitamin E good for?
Vitamin E is good for a variety of things, including:
- Protecting heart health
- Reducing the risk of cancer
- Boosting the immune system
- Improving skin health
- Relieving symptoms of PMS and menopause
It is generally safe to have vitamin E every day, but it is important to talk to your doctor before taking any supplements, especially if you have any underlying health conditions.
Other information
If you have a diet high in evening primrose oil, borage, linseed or fish oils, it may be useful to take a vitamin E supplement to prevent oxidation of these oils.
It is best taken in the natural form d alpha-tocopherol.
Cautions
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No known toxicity for levels found in supplements.
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High doses of vitamin E should not be taken with anti-coagulant drugs (e.g. warfarin, heparin, aspirin, etc), unless medically supervised as it may compound the drugs’ effect.
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Due to its anti-clotting effects, high doses of vitamin E should be avoided prior to going into labour or undergoing surgery, unless under strict medical supervision.
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If receiving chemotherapy, consult physician before using high doses.
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Vitamin E supplementation may reduce insulin requirement, therefore insulin-dependent diabetics should only use high doses under strict medical supervision. It is advisable to begin with lower doses (i.e. 67mg/100iu or less), with any increase being made slowly, allowing for greater accuracy in adjusting insulin intake. High-doses may falsely exaggerate the effect on blood sugar control of sulfonylurea drugs.
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Do not use high doses of vitamin E in either rheumatic or ischaemic heart disease unless under strict medical supervision.
Although there appears to be no research to support this concern, there have been reports that beginning a vitamin E regime on high doses may cause a temporary elevation in blood pressure in some already hypertensive patients. This may warrant starting with lower doses (i.e. 67mg/100iu) and gradually increasing to the indicated level.
Factors which deplete levels, impair absorption and/or inhibit activity: |
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|---|---|---|
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Fat blocking agents |
Cholesterol/lipid lowering drugs |
Alcohol |
|
Tobacco |
Anti-convulsants |
Antacids |
|
Mineral oils |
Isoniazid |
Ferrous sulfate |
