– The Health Dossier with WeAreFeel
What is vitamin E?
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.
Is vitamin E water-soluble or fat-soluble?
Vitamin E is a fat-soluble vitamin, which means it takes a while for your body to absorb it. Also, fat-soluble nutrients get stored in the liver and other fatty tissues and they stay in your body for a while.
Where can vitamin E be found naturally?
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.
5 foods/drinks containing vitamin E
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
What is the recommended daily intake for vitamin E?
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.
What to consume to get a full daily dose of vitamin E?
Wheat germ oil - approximately 1 tablespoon or 15ml
Sunflower seeds - approximately 85g
Almonds - approximately 85g
Sunflower oil - approximately 4 tablespoons or 60ml
Hazelnuts - approximately 141g
Can you absorb enough of vitamin E from food?
If you like to eat nuts and 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.
Why is vitamin E necessary for your body?
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.
Functions of vitamin E
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 infections and defend 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.
Symptoms of vitamin E deficiency
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.
How long do you need to take vitamin E to start experiencing its benefits if you’re deficient?
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.
How long does it take for your body to digest/absorb vitamin E?
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, vitamin E will always absorb slower than a water-based vitamin.
How long does vitamin E stay in your body after you take it?
Vitamin E may be stored and remain in your body for days, weeks, or even months after you ingest it.
Is vitamin E an antioxidant?
Vitamin E is one of the most powerful antioxidants ever discovered. As such, it fights back against oxidative stress and inflammation to prevent disease.
Can you overdose on vitamin E? What are the effects?
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.
Does vitamin E dissolve, flush out, or build up in the body?
Vitamin E builds up in your bodily tissues, but it flushes out eventually.
Can you take vitamin E during a diet?
There’s no reason you shouldn’t take vitamin E while you’re dieting.
Are there synthetic forms of vitamin E?
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.
Why might synthetic forms of vitamin E be better?
The only known advantage of synthetic vitamin E is reduced production cost.
Absorption rate of synthetic vitamin E
Synthetic vitamin E has a very poor absorption rate as compared to natural alpha-tocopherol.
Why might natural forms of vitamin E be better?
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.
How to take vitamin E
You can consume vitamin E in food, but it might be easier to get the alpha-tocopherol you need in supplement form.
Why everyone should be taking WeAreFeel supplements
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 assured that you'll get enough 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!