Vitamin E is a fat-soluble vitamin essential for the functioning of the body due to its antioxidant action and anti-inflammatory properties, which help to improve the immune system, skin and hair, as well as preventing diseases such as atherosclerosis and Alzheimer’s.
This type of vitamin is absorbed in the body as if it were fat, being stored in the liver and adipose tissue to be used by the body when necessary.
Vitamin E can be obtained from food, being found mainly in vegetable oils and nuts. It can also be obtained in the form of nutritional supplements in pharmacies, health food stores or online stores, and should be consumed under the guidance of a doctor or nutritionist.
The main function of vitamin E in the body is to prevent damage caused by free radicals to cells, thus having several health benefits, the main ones being:
1. Improve the immune system
Adequate consumption of vitamin E, especially in older people, helps to improve the immune system, as free radicals can harm the body’s normal response to pathogens.
Furthermore, some studies indicate that supplementation with vitamin E increases resistance to infections, including the Influenza virus.
2. Improve skin and hair health
Vitamin E promotes skin integrity and maintains cell walls, increasing their firmness. Therefore, it could prevent premature aging and the appearance of wrinkles, improve healing and some skin conditions, such as atopic dermatitis, for example. Additionally, vitamin E can prevent damage caused by UV rays to the skin.
Furthermore, this vitamin also promotes hair health, as it takes care of the integrity of the fibers and apparently improves blood circulation in the scalp, making it grow healthy and shiny.
3. Prevent neurological diseases
Vitamin E deficiency is related to changes in the central nervous system. Therefore, some studies seek to include supplements of this vitamin to prevent and/or treat diseases and conditions such as Parkinson’s, Alzheimer’s or Down Syndrome.
In the case of Alzheimer’s, it was found that vitamin E can influence the neurodegenerative processes that are associated with this condition. However, more studies are needed to verify this relationship, as the results found are contradictory.
4. Prevent cardiovascular diseases
Vitamin E consumption can reduce morbidity and mortality caused by cardiovascular diseases. According to some investigations, the intake of antioxidants such as vitamin E can reduce oxidative stress and inflammation in the body, with these factors being associated with the emergence of this type of disease.
Furthermore, vitamin E helps control and maintain blood cholesterol levels, as well as reducing platelet aggregation and, in turn, the risk of thrombosis.
5. Combat infertility
Consumption of vitamin E can help improve sperm quality by increasing sperm motility in men. In the case of women, studies are not conclusive.
6. Improve endurance and muscle strength
Supplementing with the antioxidant vitamin E can provide beneficial effects against exercise-induced oxidative tissue damage, which could increase endurance and muscle strength, as well as speed up recovery after training.
7. Help with the treatment of fatty liver
Due to its antioxidant and anti-inflammatory action, supplementation of high doses of vitamin E in people with non-alcoholic fatty liver apparently helps to reduce the levels of liver enzymes circulating in the blood and some other factors indicative of liver damage, such as a decrease in accumulation of fat in the liver and fibrosis.
What foods are rich in vitamin E
Foods rich in vitamin E are mainly vegetable oils, such as sunflower and olive oil; dried fruits, such as hazelnuts, almonds or peanuts; and fruits, such as avocado and papaya, for example. Check out a more complete list of foods rich in vitamin E.
Vitamin E supplements
Regular consumption of foods rich in vitamin E can provide an adequate daily amount of this nutrient. However, vitamin E supplements may be recommended by your doctor in the following situations:
- People with fat malabsorptionas can happen after bariatric surgery, irritable bowel syndrome or chronic pancreatitis, for example;
- Genetic changes in the alpha-TTP or apolipoprotein B enzymes, which cause a serious deficiency of this vitamin;
- Premature newbornsas vitamin E deficiency can cause premature retinopathy and hemolytic anemia;
- High cholesterol and to improve blood circulation;
- In people with high blood pressure as it helps regulate blood pressure due to the increase in nitric oxide;
- Couples with fertility problems;
- In older people to combat free radicals and improve the immune system.
Furthermore, the supplement can also be recommended by dermatologists to maintain skin and hair health.
How to use vitamin E
It is important that a doctor or nutritionist is consulted before starting to use a vitamin E supplement, as the therapeutic objective may be different for each person, which affects the dose and time of use.
It is generally recommended to use 1 capsule of 180 mg (400 IU) per day. However, the daily dose depends on the purpose for which the supplement is being indicated, and advice from a doctor should be sought. Ideally, the capsule should be taken during a heavier meal, such as lunch or dinner, to help with the absorption of the vitamin.
Furthermore, the doctor may recommend tests to assess the effectiveness of vitamin E, depending on the disease being treated, and therefore it is essential that you have medical supervision.
Can vitamin E be used in face creams?
Vitamin E can be applied to the skin as an anti-aging treatment, as it improves the appearance of the skin, prevents the formation of wrinkles and has anti-inflammatory properties that allow the skin to look younger and hydrated. In general, most face creams contain vitamin E in their composition.
It is important that the use of the cream is discontinued if any changes to the skin are noticed, and that the doctor is consulted.
Recommended amount of vitamin E
To maintain adequate levels of vitamin E in the body, it is recommended to consume 15 mg per day. In the case of consuming vitamin E as a daily supplement as part of a multivitamin, the recommendation is a maximum of 150 mg.
In the case of the elderly, to improve immunity, between 50 and 200 mg of vitamin E per day in supplement form can be recommended. However, it is recommended that its use be guided by a doctor or nutritionist, who can better adapt the doses according to each person’s needs.
In the case of premature newborns, the pediatrician may suggest administering between 10 and 15 mg of vitamin E daily.
Possible side effects
To date, no side effects related to the intake of vitamin E from food have been found.
On the other hand, although vitamin E supplementation is considered safe, use above the recommended dose for a long period of time may increase the risk of bleeding and the occurrence of hemorrhagic stroke and, therefore, the maximum dose recommended in adults should be be 1100 mg/day for natural or synthetic vitamin E supplements.
When it is not indicated
Vitamin E supplements should be avoided by people who are using anticoagulant medications, antiplatelet agents, simvastatin or niacin, as well as by people who are undergoing radiotherapy or chemotherapy. In any of these cases it is very important to obtain advice from a doctor.
The use of vitamin E supplements is also not recommended for people with active bleeding, before surgery or post-operatively.
