5 benefits and required amount

You’ve probably seen “vitamin E” labeled on products all over the skin care aisle. But this nutrient is more than just a beauty cabinet essential. You should also take vitamin E. It is essential for health and many body functions.

Registered dietitian Julia Zumpano, RD, LD explains the benefits of vitamin E and how to get enough vitamin E in a healthy way.

What is vitamin E?

Vitamin E is a fat-soluble vitamin, meaning the body absorbs and transports it like dietary fat. It’s also an antioxidant, a compound that fights free radicals that increase your risk of getting certain diseases, but antioxidants wipe out the damage.

But despite what nutrition labels say, vitamin E is not a single vitamin. This nutrient actually exists in eight different forms.

• α-Tocopherol.
• beta-tocopherol.
• delta tocopherol.
• Gamma-tocopherol.
• α-Tocotrienol.
• β-tocotrienol.
• Delta-tocotrienol.
• Gamma-tocotrienol.

Alpha-tocopherol is the most common type and is most abundant in body tissues and the liver. But that doesn’t mean other types are less valuable. Each form of vitamin E has its own antioxidant capacity, and foods often contain a mixture of two or more types of vitamin E.

What does vitamin E do?

So what are the benefits of this fat-soluble free radical-fighting friend? Research has shown that eating a variety of whole foods containing vitamin E can help in several ways. I am.

1. Lower your risk of cancer

As an antioxidant, vitamin E helps prevent cell damage that can lead to cancer. There is also evidence that low levels of vitamin E and selenium may increase the risk of breast and lung cancer.

But don’t go shopping for vitamin E supplements expecting to thwart cancer. “Vitamin E supplements have not been proven to prevent cancer,” Zumpano clarifies. “If you want to lower your risk of cancer, eat a variety of whole foods rich in vitamin E. Many foods contain several types of vitamin E and other antioxidants that work together to reduce your risk of cancer. Contains substances.”

2. Keep your eyes healthy

Vitamin E has a protective effect on eye cells. And getting enough of this nutrient may lower your risk of age-related macular degeneration (AMD) and cataracts.

“Just like any other part of your body, your eyes need a variety of vitamins and nutrients to function at their best,” Zumpano says. “Deficiency in vitamin E can increase your risk of certain eye diseases.”

Most people can get enough vitamin E through their diet. However, if you have AMD, your eye care provider may recommend vitamins for eye health. Vitamins usually include vitamin E and several other nutrients.

3. Strengthens the immune system

From colds and flu to cancer, you need a healthy immune system to fight illness. And vitamin E plays an important role in immune health.

“Studies have shown that vitamin E is found in high amounts in certain immune cells,” Zumpano says. “And when you’re deficient in this vitamin, your immune system doesn’t function well.”

Fortunately, deficiencies are rare in the United States, so supplements are probably not necessary unless recommended by your health care provider. “People who have conditions that interfere with fat absorption may be deficient in vitamin E,” Zumpano points out. “If you have a disease that affects your intestines, such as celiac disease, Crohn’s disease, or ulcerative colitis, talk to your doctor about supplements.”

4. Reduces risk of blood clots

Vitamin E may help prevent blood clots that can cause heart attacks. However, do not start using vitamin E in place of blood thinners or other medications.

“No studies have confirmed that vitamin E supplements are a safe way to reduce the risk of blood clots,” warns Zumpano. “To lower your risk of heart disease, get your vitamin E from heart-healthy foods. And see your doctor regularly to discuss your risk of heart disease.”

5. Brighten your skin

There’s a reason vitamin E is listed in your moisturizers, sunscreens, and other skin care products. This vitamin is found in our natural sebum (skin oil) and protects skin cells from damage.

Topical vitamin E moisturizes dry skin, but this vitamin is also needed in the foods we eat. “Vitamin E works inside and out of your body to keep your skin in top condition,” says Zumpano. “However, there is no evidence that taking vitamin E supplements will improve your skin. People who eat a variety of whole foods may already be getting the vitamin E their skin needs.”

How much vitamin E do I need?

The Recommended Dietary Allowances (RDA) for vitamin E are:

*Appropriate intake

Source: National Institutes of Health

“The daily intake of vitamin E is much lower than the amount found in most supplements,” Zumpano points out. “It’s not difficult to meet these needs with food alone.”

Is excessive intake of vitamin E bad for the body?

Although vitamin E has many health benefits, taking high-dose supplements is not recommended. Your body stores excess vitamin E in your tissues and liver. This creates a risk of overdose.

“Unlike water-soluble vitamins like the B vitamins, excess vitamin E does not pass into your urine,” Zumpano says. “When you take large amounts of fat-soluble vitamins through supplements, your body is unable to get rid of the excess. Your levels can get too high and you can experience vitamin toxicity or overdose.”

Taking too much vitamin E can cause side effects such as intracerebral hemorrhage, which can be life-threatening. To avoid dangerous bleeding, adults should not take more than 1,000 mg of vitamin E supplements. If your supplement lists vitamin E in international units (IU), do not take more than:

• 1,500 IU of d-alpha-tocopherol (natural vitamin E) per day.
• 1,100 IU of dl-alpha-tocopherol (synthetic vitamin E) per day.

However, don’t try to avoid foods rich in vitamin E for fear of side effects. It is nearly impossible to obtain dangerously high doses from food alone.

Best source of vitamin E

You can get vitamin E from your diet if you regularly eat the following:

• Vegetable oil: Wheat germ oil has the highest amount of vitamin E, with 1 tablespoon providing 135% of your daily value (DV). However, other vegetable oils such as sunflower and safflower are also good sources of this nutrient. Corn oil and soybean oil contain some vitamin E, but the amount is lower than other oils.
• nuts: One ounce of almonds contains about 45% of your vitamin E intake. Hazelnuts are also a good source, providing 29% of your intake per ounce.
• Peanuts: Peanuts and peanut butter, which are actually legumes rather than nuts, are good sources of vitamin E. These contain approximately 15% to 20% of the DV per serving.
• Green vegetables: Vegetables like spinach and broccoli contain vitamin E. Although it only makes up about 5% to 8% of your DV, it’s well worth adding to your diet. Green vegetables are a good source of vitamins, minerals, and antioxidants.
• Fortified foods: Food companies add vitamin E to processed foods such as cereals and fruit juices. Check the nutrition facts label to see which foods have added vitamin E. It may be listed as “alpha-tocopherol” or “mixed tocopherol” on the ingredients list.

Who should avoid taking vitamin E supplements?

There’s another reason to get vitamin E from food rather than supplements. Avoid taking vitamin E supplements if you are taking:

• Blood thinners: Vitamin E may increase your risk of bleeding if you are taking anticoagulants (blood thinners).
• Cancer treatment: Vitamin E can interfere with the effectiveness of chemotherapy or radiation therapy.
• Cholesterol medicine: Some studies have found that antioxidant supplements containing vitamin E may interfere with cholesterol-lowering drugs such as statins and niacin.

What is the conclusion?

Vitamin E is abundant in the foods we eat. However, if you have concerns about your intake, consult your health care provider. They can help you determine if you need supplements and get the nutrients you need.