Discover what vitamin E does.
Vitamin E is an antioxidant that helps protect cells against damage caused by free radicals. Free radicals are unstable molecules that cause cell damage. They are produced naturally by the body during normal metabolism and by environmental factors such as pollution and cigarette smoke.
Free radicals contribute to the development of cancer, heart disease, diabetes, Alzheimer’s disease, arthritis, cataracts, and other conditions.
Vitamin E has been shown to reduce the risk of developing these diseases. It also helps prevent premature aging of the skin.
Vitamin E is found in nuts, seeds, leafy vegetables, whole grains, and vegetable oils. However, vitamin E supplements are often recommended because they are easier to use and more convenient than eating food sources.
Benefits of Vitamin E
• Protects your brain from oxidative stress associated with age or a stroke.
• May help lower cholesterol levels.
• Helps maintain healthy blood vessels.
• Reduces inflammation.
• Prevents certain types of cancers.
• Promotes bone health.
• Supports immune function.
• Improves vision.
• Lowers triglycerides.
• Increases energy level.
• Boosts mood.
• Relieves symptoms of menopause.
• Can be used for the treatment of asthma.
• Aids wound healing.
• Has antihistamine properties.
• Acts as a natural sunblock.
• Is effective at preventing macular degeneration.
• Inhibits platelet aggregation.
• Enhances athletic performance.
• Protects radiation exposure.
• Antioxidant activity may improve memory retention.
What Is The Best Source Of Vitamin E?
The best source of vitamin E is from natural plant sources like soybeans or sunflower oil. These contain a form called alpha-tocopherol. ATC is considered the most biologically active form of vitamin E.
Other forms include beta-, gamma-, delta-, and epsilon-tocopherols. Each one may have different health benefits. For example, some studies suggest that beta-tocopherol might be better for preventing cardiovascular problems, while others show that gamma-tocopherol can help lower cholesterol levels.
However, there isn’t enough evidence yet to determine which type of vitamin E works best. In addition, it’s not clear whether people who take vitamin E should get their daily dose through diet alone or with supplementation.
The best source of vitamin E is dietary fat. Other good sources include:
• Nuts – Almonds, Brazil nuts, hazelnuts, pecans, pistachios, walnuts
• Seeds – Flaxseed, hemp seed, pumpkin seed, sesame seed
Is There Any Evidence That Taking More Than 100 IU Per Day Can Be Harmful?
There is no scientific proof that taking too much vitamin E will harm you. But if your doctor recommends increasing your intake above 200 mg per day, talk to him about how this affects your overall nutrition plan. You don’t want to increase your total fat consumption at the same time.
If you’re concerned about getting too many calories, consider using a multivitamin supplement instead of extra vitamins. Multivitamins usually provide all the nutrients needed without adding unnecessary calories.
Are There Side Effects From Too Much Vitamin E?
Some side effects associated with high doses of vitamin E include nausea, diarrhea, constipation, stomach pain, headache, dizziness, fatigue, insomnia, dry mouth, and changes in blood pressure. If any of these symptoms occur when you start taking large amounts of vitamin E, stop immediately and contact your physician.
You shouldn’t need to limit yourself to just one serving size, either. Most experts recommend consuming between 50 and 400 milligrams each day. This amount varies depending on age, gender, weight, activity level, and medical condition.
For instance, women over 65 years old require less than half of vitamin E compared to younger adults.
Women who exercise regularly need even fewer servings. And those who are pregnant or nursing must avoid certain types of fats and fatty acids due to possible adverse effects on fetal growth.
Can I Take Vitamin E With Other Supplements Or Foods?
It depends on the product. Some products combine multiple antioxidants into a single pill. Others add vitamin E along with another nutrient. Still, others simply list “vitamin E” among several ingredients.
When choosing a multi-nutrient formula, look for ones containing at least 15 percent vitamin E. Look for brands that state clearly that they have only pure vitamin E. Avoid formulas that say things like “antioxidants,” “natural extracts,” or “extract.”
Do Not Mix Different Types Of Vitamins Together!