Vitamin E is an essential nutrient and a powerful antioxidant. While there are eight different forms of natural vitamin E, only alpha-tocopherol is acceptable for human consumption, and this substance protects your tissues from the oxidative stress caused by free radicals.
Getting enough vitamin E every day is essential to your health and well-being. This vitamin is one of the most powerful natural antioxidants in the world, and antioxidants protect your tissues from free radical damage. Oxidation is the primary cause of inflammation, which means that ingesting plenty of vitamin E can reduce the symptoms of inflammatory conditions.
Research also suggests that vitamin E improves your eye health, attenuates your blood pressure, and helps your muscle tissue repair itself after exercise. Ingesting the proper amount of vitamin E every day may even protect you from a variety of cardiovascular diseases. Vitamin E even improves the production of immune cells like interferons, immunoglobulins, and interleukins.
Here are some of the most impressive benefits of vitamin E that science has uncovered so far:
Since shortly after its discovery, scientists have noted the profound antioxidant benefits of vitamin E. This vitamin is one of the primary components of the body’s antioxidant system, and you can only replenish your body’s vitamin E levels through diet.
Because of its antioxidant action, vitamin E also has anti-inflammatory properties. It also prevents platelet aggregation, which can lead to an increased inflammatory response. Since vitamin E acts as an anti-inflammatory, it may protect your body from a wide variety of inflammation-related conditions, and it may also help you live longer by preventing cell death.
Vitamin E has been shown to have cardiovascular protective effects in people with severe oxidative stress. As an antioxidant, vitamin E protects cardiovascular tissue from the dangers of oxidation, and this vitamin may specifically be effective in preventing atherosclerosis. While scientists haven’t fully established the role that vitamin E plays in atherosclerosis, the inflammation theory of this disease dictates that vitamin E would reduce the risk of this condition.
Research has indicated that vitamin E may prevent age-related eye conditions like cataracts. Oxidation is the main cause of cataracts, and the antioxidant effects of vitamin E have shown promise in protecting the eyes from age-related damage.
Antioxidants like vitamin E increase the levels of prostaglandins in your blood, which are hormones that your body uses to maintain your muscular tissues. Since vitamin E supplementation improves your prostaglandin levels, ingesting a healthy dose of this vitamin can help you recover from exercise, and vitamin E also prevents muscular degeneration.
Research indicates that vitamin E is an integral component of the immune system. This vitamin E balances a number of the proteins and enzymes involved in maintaining the immune system, and this vitamin also appears to improve the effectiveness of influenza vaccinations in older patients.
Skin and Hair Benefits
Vitamin E is one of the primary components of human skin, so getting enough vitamin E in your diet is essential to maintaining optimum skin health. This vitamin also stimulates collagen synthesis, which helps both your hair and skin look and feel healthier.
Vitamin E is a fat-soluble vitamin, which means it takes your body a while to absorb this nutrient. Also, fat-soluble nutrients get stored in your liver and other fatty tissues for quite some time.
Luckily for vegans and vegetarians, the most plentiful sources of vitamin E are plant-based. Examples of good plant sources of this nutrient include vegetable oils, nuts, and seeds.
1. Wheat germ oil 100% DV per 1 tablespoon or 15ml
2. Sunflower seeds 37% DV per 28g
3. Almonds 34% DV per 28g
4. Safflower oil 25% DV per 1 tablespoon or 15ml
5. Hazelnuts 22% DV per 28g
The nutrition scientists at the National Institutes of Health (NIH) suggest that adult men and women should consume 15mg of vitamin E per day. This recommended daily amount (RDA) stays the same for pregnant women, but it jumps to 19mg for women who are lactating.
Wheat germ oil - approximately 1 tablespoon or 15ml
Sunflower seed oil - approximately 85g
Almonds - approximately 85g
Sunflower oil - approximately 4 tablespoons or 60ml
Hazelnuts - approximately 141g
If you like to eat nuts or you aren’t afraid to swallow a tablespoon of wheat germ oil every day, it’s relatively easy to get enough vitamin E from the food you eat. However, going out of your way to consume these specific types of food might be more complicated than simply taking a multivitamin that contains exactly 100% of your RDA of vitamin E.
As an antioxidant, vitamin E disrupts the formation of reactive oxygen species (ROS), which are the primary causes of oxidative stress throughout your body. Scientists believe that reducing oxidative stress can protect you from a variety of kinds of disease, and in addition to its antioxidant properties, vitamin E also has immune, gene expression, and cell signalling functions.
Oxidative stress reduction: The primary role of vitamin E is as an antioxidant. Atoms with unpaired electrons create ROS, and these oxygen species then wreak havoc on your cells. Vitamin E specifically disrupts the production of ROS that would otherwise happen when fat oxidises.
Immune modulation: Vitamin E boosts the functioning of the immune system to prevent infection and defend you against pathogens.
Gene expression: Vitamin E helps your genes express themselves properly to protect your health and well-being.
Cell signalling: Your body uses vitamin E in a variety of critical signalling processes within cells.
Peripheral neuropathy is caused by neuronal cell death in your hands and feet, and it results in tingling, numbness, or pain in these parts of your body.
Since vitamin E is critical for the proper functioning of your immune system, deficiency in this vitamin may result in impaired immune reactions to pathogens and infections.
Severe vitamin E deficiency causes skeletal myopathy, which is a type of muscular atrophy that causes weakness throughout your body.
Patients with severe cases of vitamin E deficiency may be prescribed intravenous water-soluble vitamin E. The water-soluble form of this nutrient absorbs quickly, but other types of vitamin E do not absorb so fast. Therefore, it may take days or weeks for you to start to recover from the symptoms of vitamin E deficiency if you take fat-soluble forms of this substance.
The absorption process for vitamin E is very complex, and absorption rates vary from person to person. Depending on your age and relative health, alpha-tocopherol may absorb at different rates. As a fat-soluble nutrient, however, vitamin E will always absorb slower than a water-based vitamin.
Vitamin E may be stored and remain in your body for days, weeks, or even months after you ingest it.
Vitamin E is one of the most powerful antioxidants ever discovered. As such, it fights back against oxidative stress and inflammation to prevent disease.
Adults can generally safely tolerate vitamin E doses as high as 1000mg per day, but high doses of this nutrient are not recommended. It’s possible that long-term overdosing on vitamin E can result in impaired blood clotting, which can cause wounds to bleed for longer than they should and promote dangerous internal bleeding. Keep these symptoms at bay by never exceeding your RDA for vitamin E.
Vitamin E builds up in your bodily tissues, but it flushes out eventually.
There’s no reason you shouldn’t take vitamin E while you’re dieting.
There are a few different synthetic forms of vitamin E. DL-α-tocopherol acetate is one of the most common synthetic forms of this nutrient.
The only known advantage of synthetic vitamin E is reduced production cost.
Synthetic vitamin E has a very poor absorption rate as compared to natural alpha-tocopherol.
Natural vitamin E appears to be absorbed better by the body, and some sources contend that natural alpha-tocopherol may be up to twice as effective as synthetic alternatives.
You can consume vitamin E in food, but it might be easier to get the alpha-tocopherol you need in supplement form.
Your body needs plenty of antioxidants to protect your health and well-being, but unfortunately, most people don’t consume nearly enough of these free-radical-fighting substances. While it’s easier to consume vitamin E than it is to consume other essential nutrients if you’re a vegetarian or vegan, the fact remains that people with busy lifestyles don’t have the time to enjoy healthy diets.
With Feel, you can rest easy knowing you got enough dietary vitamin E without having to change your diet. Instead of forcing yourself to eat lots of nuts to avoid vitamin E deficiency, get all the vitamin E you need with a daily capsule of Feel!