What is vitamin E? How does it work?

Some foods naturally contain vitamin E, while others are fortified with it separately. In addition, numerous dietary supplements are available. The term "vitamin E" refers to a number of fat-soluble compounds that have distinctive antioxidant properties.

Content:

• What is vitamin E?
• Vitamin E deficiency
• What foods contain vitamin E?
• Vitamin E: Oils and fats
• Vitamin E as a dietary supplement
• Forms of Vitamin E
• Natural vitamin E – the best form
• What is vitamin E good for?
• How does vitamin E relate to other nutrients and interactions?
• Final Thoughts on the Benefits of Vitamin E

What is vitamin E?

Natural vitamin E is present in eight chemical forms (alpha-, beta-, gamma-, and delta-tocopherol as well as alpha-, beta-, gamma-, and delta-tocotrienol) whose biological activity varies. The different forms of vitamin E and their effects will be discussed in more detail later in the article.

Vitamin E is a fat-soluble antioxidant that inhibits the production of ROS (reactive oxygen species), which occurs when fat reacts with oxygen. Scientists are trying to find out whether vitamin E can prevent, or at least halt, chronic diseases associated with free radicals by inhibiting the production of free radicals and possibly through other mechanisms.

Vitamin E not only has antioxidant properties, but also plays a role in the body's immune defenses. In vitro studies in particular show that the vitamin is involved in cell communication, regulation of gene expression and other metabolic processes. Alpha-tocopherol inhibits the activity of protein kinase C, an enzyme involved in cell proliferation and differentiation of smooth muscle cells, platelets, and monocytes. Vitamin E-saturated endothelial cells line the inner walls of blood vessels, allowing them to prevent deposits or the adhesion of blood clots. Vitamin E also increases the expression of two enzymes that suppress arachidonic acid metabolism, thereby increasing the release of prostacyclin from the endothelium, which in turn dilates blood vessels and inhibits the accumulation of platelets.

Vitamin E is only found in plant foods, such as certain oils, nuts, grains, fruits and wheat germ. Appropriate supplements are also available.

What does vitamin E do?

The additional intake of vitamin E as a dietary supplement can treat existing cardiovascular diseases or prevent them from developing. These include, for example, chest pain, high blood pressure and blocked or hardened arteries (atherosclerosis). Vitamin E also promotes immune function, improves rheumatic diseases and has positive effects on the course of diabetes at various levels.

Vitamin E deficiency

For a long time, it was assumed that vitamin E deficiency symptoms (i.e. the intake of all isomers) occur only very rarely and are always associated with poor eating habits. However, some researchers suspect that most people today do not meet their vitamin E needs sufficiently through their diet. This is especially true for tocotrienols.

How does a vitamin E deficiency develop and who is particularly at risk?

Vitamin E deficiency can be caused by other diseases.

These include:

• Chronic pancreatitis
• Cholestasis
• Cystic fibrosis
• primary biliary cirrhosis
• Crohn's disease
• Short bowel syndrome

Malfunctions in the absorption of nutrients can lead to a vitamin E deficiency. Premature babies with a birth weight of less than 1500 g are generally at increased risk. However, specialists who specialize in the treatment of newborns usually calculate the nutritional requirements of their small patients and thus prevent deficiency symptoms. People with fat absorption disorders, a common side effect of inflammatory bowel disease, sometimes also suffer from a vitamin E deficiency.

People with problems absorbing dietary fats are at increased risk because fat is needed for the absorption of vitamin E. These include patients with cystic fibrosis, gastric bypasses or absorption disorders such as Crohn's disease, liver disease or pancreatic insufficiency. A deficiency manifests itself in a loss of muscle coordination as well as reduced vision. In addition, speech is impaired.

Sometimes a vitamin E deficiency also results from a genetic defect called ataxia. The neurological disease affects muscle control and coordination. Children between the ages of 5 and 15 are most commonly affected.

What are the symptoms of a vitamin E deficiency?

Symptoms of severe vitamin E deficiency include:

• Difficulty walking and coordination
• Muscle pain and weakness
• Loss of muscle mass
• Visual impairment
• general malaise

Long-term deficiency can lead to liver and kidney damage. Severe deficiency symptoms are rare. However, many suffer from a mild vitamin E deficiency.

How is vitamin E deficiency treated?

Consult your doctor if you notice symptoms caused by a lack of vitamin E or if you have limited ability to digest fat.

Once a diagnosis has been made, you can work with your doctor to create a treatment plan tailored to your needs. Adapting eating habits is always the first choice. However, your doctor may still recommend a vitamin E supplement.

Once your vitamin E levels are replenished, all symptoms will be alleviated or disappear altogether.

If left untreated, your symptoms will worsen over time. In addition, additional complications may arise that can affect your overall quality of life.

What foods contain vitamin E?

Most people don't realize that vitamin E is a collective term for eight different compounds, four tocopherols and four tocotrienols.

Most people consume high amounts of the vitamin E isomer gamma-tocopherol and, to a lesser extent, alpha-tocopherol through their diet. This is especially true for oils made from key crops such as soybeans, corn, cottonseed, and sesame seeds. These provide about 80 percent of the vitamin E isomers that most Americans get from their diet. These oils contain about three to five times as much gamma-tocopherol as alpha-tocopherol.

It is more difficult to obtain sufficient tocotrienols from the diet, as these are contained in less common or available foods. The Linus Pauling Institute recommends taking small amounts of tocotrienol vitamin E (about 140 milligrams/day). However, in general, the dose for effective immune protection and other health benefits is between 200-400 milligrams per day.

15 foods rich in vitamin E:

Here are 15 foods rich in vitamin E that you should definitely include in your diet.

1. Almonds

Almonds are one of the best sources of vitamin E. Just 30 g of almonds contain an impressive 7.4 mg of vitamin E. You can also meet your vitamin E needs with almond milk or almond oils. We recommend consuming raw almonds.

2. Raw Seeds

Raw seeds, such as sunflower and pumpkin seeds or sesame seeds are another good source of vitamin E. In fact, just 30 g of sunflower seeds provides 90.5 percent of the recommended daily amount and should therefore be on your daily menu.

3. Swiss chard

Swiss chard is one of the healthiest vegetables and is suitable for daily consumption. The plant contains a lot of vitamin K, vitamin A, vitamin C and vitamin E. Just one serving of cooked chard provides you with 17 percent of the recommended daily amount of vitamin E.

4. Brown mustard (Sarepta mustard)

Similar to Swiss chard, the leaves of the Sarepta mustard are also very nutrient-dense and offer a lot of health benefits. Not only are they one of the best sources of vitamin E, but they are also rich in vitamins K, A and C, as well as folic acid. Just one serving of cooked mustard leaves covers about 14 percent of the daily requirement. We recommend consuming organic Sarepta mustard if possible.

5. Spinach

Spinach may not be one of the most popular vegetables, but it's still one of the healthiest leafy greens. It is not only rich in calcium and folate, but also contains a lot of vitamin E. One serving of cooked spinach covers about 20 percent of the daily requirement. Top sandwiches with fresh spinach for an extra health kick.

6. Turnip

Turnips may taste a little bitter, but they contain many valuable nutrients. Like all the other leafy vegetables on this list, a portion of turnip provides plenty of vitamin K, A, C and folate as well as around twelve percent of the daily requirement of vitamin E.

7. Kale

Kale also belongs to the cruciferous family. You should eat it as often as possible because it contains a lot of nutrients. Just one serving of cooked kale provides almost six percent of the daily requirement of vitamin E. We recommend consuming organic kale if possible.

8. Vegetable oils

Most vegetable oils are also a good source of vitamin E. The best oil in terms of its vitamin E content is wheat germ oil. Just one teaspoon covers the entire vitamin E requirement of a day. Sunflower oil is also a good choice, providing 5 mg of vitamin E and is particularly good for cooking. Other oils rich in vitamin E include: hemp oil, cottonseed oil (with almost 5 mg of vitamin E), olive oil and safflower oil. We recommend buying only cold-pressed, unrefined organic oils. Why you should still keep your vegetable oil consumption as low as possible, we explain below. (see Vitamin E: Oils and Fats)

9. Hazelnuts

The perfect snack for in between: just 30 g of hazelnuts provide about 20 percent of the daily requirement of vitamin E. Instead of eating the nuts, you can also replace the milk or cream in your coffee with hazelnut milk.

10. Pine nuts

Pine nuts are versatile and refine every meal! One serving contains 2.6 mg of vitamin E. Or use pine nut oil for added benefits to your health.

11. Avocados

Avocados are one of the tastiest fruits on this list. They contain many valuable oils and taste wonderfully creamy. Half an avocado contains more than 2 mg of vitamin E. The fruits can be integrated very well into any diet. Try avocado slices in your salad or on bread, or make a classic guacamole out of it!

12. Broccoli

For generations, broccoli has been considered a detoxifying food. But the vegetable is also one of the healthiest and rich in vitamin E. One serving of steamed broccoli provides four percent of the daily requirement of vitamin E. While broccoli does not have the nutrient density of other vitamin E-rich foods, it is still one of the healthiest foods and suitable for daily consumption.

13. Parsley

Parsley is an excellent spice and provides a lot of vitamin E. Fresh parsley refines any salad and many other dishes and provides an extra portion of vitamin E. Dried parsley is still a good source of vitamin E, but fresh is still better.

14. Papaya

The popular fruit is commonly known as a source of vitamin C, but it also contains a lot of vitamin E. With a papaya you can cover 17 percent of your daily requirement. Fresh or frozen papaya is great in smoothies or along with other foods from this list as a healthy vitamin E snack!

15. Olives

Whether as an oil or as a fruit – olives are ideal for supplying the body with vitamin E.  180 grams of olives cover about 20 percent of the daily requirement.

In addition, there are other good sources of vitamin E:

• These include, for example, the seeds of the annatto shrub (Bixa orellana), which, however, are difficult to obtain. This tropical plant has a very high proportion of tocotrienols. 90 percent of these are delta-tocotrienols and ten percent gamma-tocotrienols.
• Other good sources include peanuts, pecans, and walnuts.
• Oatmeal, rye and barley flakes also contain vitamin E, but not to the same extent as the foods just mentioned.
• If you want to increase your intake of all vitamin E isomers, there are many creative options available to you with these foods. Mix nuts and seeds into your cereal, oatmeal, or salad. Nuts are perfect as a small snack in between meals or you can use them to prepare healthy grain-free bars.
• Boost your vitamin E intake with a spinach or kale salad. Add a tomato or even fresh fruit, such as papaya.
• For a healthy, vitamin E-rich snack, mash an avocado and spread it on a slice of whole-wheat toast.
• Or you can simply add a tablespoon of wheat germ oil to your recipes.

Vitamin E: Oils and fats

Olive oil, sunflower oil, and wheat germ oil are among the best sources of vitamin E. Did you know that just one tablespoon of wheat germ oil covers your entire daily requirement of vitamin E? One tablespoon of rapeseed oil contains 12 percent of the daily requirement. Basically, you should avoid vegetable oils. However, if you want to increase your vitamin E intake, you can incorporate these oils into your otherwise healthy diet. However, make sure that you only consume these oils of the highest quality, i.e. virgin, cold-pressed vegetable oils in organic quality and under no circumstances refined vegetable oils.

Nevertheless, you should keep your consumption of vegetable oils to a minimum, as vegetable oils contain a high proportion of omega 6 fatty acids. The omega 3 and omega 6 ratio should not suffer as a result. Too much of these omega 6 fatty acids is harmful to health as they promote the development of inflammation. It is therefore better to reach for the other foods listed above, such as almonds, seeds, Swiss chard, spinach or avocado, to cover your vitamin E requirements.

Vitamin E oil in cosmetics

Vitamin E oil is found in many creams and lotions, but especially in sunscreens, moisturizers with anti-aging effects and skin lightening products. Depending on the intended use, vitamin E oil is used differently. The benefits of vitamin E oil are based on two key properties: firstly, its antioxidant properties, which fight inflammation and counteract the effects of free radicals, and secondly, its moisturizing properties.

In this way, you will benefit from an external application of vitamin E oil:

• The oil contains many antioxidants that fight free radicals and heal and repair damaged skin cells.

The antioxidant action fights the harmful effects of free radicals and minimizes the appearance of new wrinkles. For this reason, vitamin E is a key ingredient in many anti-aging creams and lotions.

• The oil eliminates acne scars and dark spots.

Vitamin E is suitable for reducing scars. Apply it to acne scars or other scars due to bruising, burns, etc. This softens the skin in the corresponding area. After just a few weeks, the scars begin to fade and almost completely disappear within a few months. Vitamin E accelerates the regeneration process of skin cells. Dead or damaged skin cells are replaced with new ones. In this way, scar tissue is removed. However, the effectiveness is limited for surgical scars.

• The oil moisturizes the skin.

Vitamin E prevents moisture loss from the skin and supports the maintenance of the natural moisture content. In this way, it transforms dry, dull-looking skin into healthy and optimally moisturized skin. Use it regularly to deep cleanse dry skin and restore your skin's normal oil levels.

• The oil promotes the production of collagen and elastin in the skin. As a result, the skin's elasticity is decisively improved.

The oil is also effective against stretch marks. Pregnant women should apply vitamin E oil to their abdomen. Not only does this relieve the itching caused by the skin stretching, it also prevents stretch marks. If you already have stretch marks, apply the oil to get rid of them. Vitamin E oil stimulates the growth of new skin cells and thus supports the regeneration process. The skin's natural elasticity is restored. In this way, regular use will make ugly stretch marks disappear.

• The oil reverses signs of aging and gives a fresher, more youthful appearance.

Vitamin E oil has impressive anti-ageing properties. A lack of skin care and unhealthy habits such as too much alcohol and smoking often trigger premature skin ageing. The external application of almond oil promotes the formation of two important protein building blocks: collagen and elastin. Both improve the elasticity of the skin. This reduces visible age spots, fine lines and wrinkles. The result is younger-looking skin.

• The oil is also particularly suitable for the treatment and prevention of sunburn.

Vitamin E oil is suitable for treating mild sunburns. Apply it externally. The epidermis (outermost layer of the skin) absorbs vitamin E oil. Damage caused by ultraviolet radiation is thus repaired and a pain-relieving effect is achieved. It also provides some protection against sun damage. Therefore, it is found in many sunscreen lotions, as the oil enhances the protective effect.

 You can also use natural, vitamin E-rich oil such as wheat germ oil.

Vitamin E as a dietary supplement

As vitamin E is fat-soluble, you should always take it with a meal. The American Heart Association recommends the intake of antioxidants, including vitamin E, through a healthy and balanced diet with plenty of fruit and vegetables and whole grain products.

The list below contains the maximum amount of vitamin E that most people can take without endangering their health. Such a high dose can be taken, for example, to treat vitamin E deficiency. Be sure to talk to your doctor if you want to exceed these amounts.

Dosage:

• 1 to 3 years: 200 mg/day (300 IU)
• 4 to 8 years: 300 mg/day (450 IU)
• 9 to 13 years: 600 mg/day (900 IU)
• 14 to 18 years: 800 mg/day (1,200 IU)
• 18 years and older: 1,000 mg/day (1,500 IU)

In most cases, the health benefits of vitamin E occur when the daily intake slightly exceeds the recommended daily requirement. Low-dose vitamin E supplements are generally safe to take. They just shouldn't be combined with coumarin-based anticoagulants, such as warfarin. However, long-term use of high-dose vitamin E supplements (more than 400 IU per day) is associated with an increased risk of death as well as prostate cancer.

Forms of Vitamin E

As already mentioned, vitamin E is a group of eight different plant compounds.

These eight forms can be divided into two categories:

• There are four different tocopherols: alpha, beta, gamma, and delta. The differences consist in a slightly altered chemical structure (location and number of methyl groups) within the nuclear structure.

• The structure of tocotrienols is basically the same as that of tocopherols. The only difference is the three unsaturated compounds (hence "trienol"). Due to these unsaturated compounds, alpha, beta, gamma and delta tocotrienols are more permeable to cell membranes. This small difference has certain advantages over not-so-permeable tocopherols.

Alpha-tocopherols are the most effective antioxidants in this group. The reasons are not yet known, but this form of vitamin E makes up the largest proportion of the vitamin in our blood. This is especially surprising because the plants we mainly eat have a much higher proportion of gamma-tocopherol. Scientists initially suspected that our bodies needed high levels of alpha-tocopherol and developed mechanisms to maintain them. For this reason, multi-vitamins always contain alpha-tocopherol.

However, it is becoming increasingly obvious that all vitamin E compounds are important and they all perform different functions. Experiments in the laboratory suggest that gamma and alpha tocopherols complement each other in terms of their antioxidant effects. Alpha-tocopherols are the best at neutralizing oxygen-based free radicals, while gamma-tocopherols are the most effective at nitrogen-based free radicals. Both types of these free radicals are extremely harmful to the body.

Natural vitamin E – the best form

Vitamin E is available in many different forms. In its natural form, vitamin E is present in the d-form, i.e. d-alpha-tocopherol. The synthetic form is labeled as the dl form, i.e. dl-alpha-tocopherol. The letters d and l are mirror images of the vitamin E molecule.

Our body only recognizes the d-shape. Although the l-form also has antioxidant properties, it can actually prevent the d-form from entering the cell membrane. For this reason, natural vitamin E (d-form) brings greater benefits to our body than synthetic vitamin (d-form). Therefore, always take the natural form (d) vitamin E and avoid the synthetic form.

Whether it's natural vitamin E or not, some natural tocopherols, as well as related compounds (tocotrienols), have health benefits. For example, while the vitamin E activity of alpha-tocotrienol has been evaluated at 30% compared to 100% alpha-tocopherol, alpha-tocotrienol actually shows a greater anti-tumor effect.

Natural vitamin E supplements contain a mixture of tocopherols and tocotrienols and seem to work best. Natural vitamin E is stored in the body at least two times better than the synthetic form. This is according to a study published in April 1998 in the American Journal of Clinical Nutrition.

Volunteers from Canada and the USA were recruited for the study. It is the second study of its kind reported in the last two months. The researchers found that first, the levels of natural vitamin E in the blood and eventually also in the organs were almost twice as high as compared to synthetic vitamin E. These results were consistently confirmed.

The natural and synthetic forms are fundamentally different. Previous research shows that natural vitamin E can be stored better and is more biologically active than synthetic vitamin E.

Carefully read the instructions on the package of your vitamin E supplement. Natural vitamin E starts with a "d" (as in "d-alpha-tocopherol"), synthetic vitamin E with "dl" (e.g. "dl-alpha-tocopherol").

Also, make sure that the preparation contains both tocopherols and trienols. The term "vitamin E complex" is often used for such a preparation.

What is vitamin E good for?

Vitamin E for skin and hair

Vitamin E promotes the production of collagen. This is a fibrous protein that preserves the elasticity of the skin. This also reduces fine lines and wrinkles, which are usually the first signs of aging.

Vitamin E is a powerful antioxidant. Antioxidants are active ingredients that neutralize the oxidation effects of free radicals. These are molecules that damage collagen, causing dryness, fine lines, and wrinkles.

Vitamin E helps to reduce environmental damage to the hair. It can also promote blood circulation to the scalp. Vitamin E oil can preserve the skin's natural moisture. As a result, the scalp does not dry out and dandruff is a thing of the past. The oil makes your hair look fresher and healthier. Apply a few drops to your hair, especially if it looks dull and dry.

Studies show that long-term use of vitamin E can even reduce sunburns due to too much UVB radiation. This doesn't mean that you simply have to take vitamin E or apply it to the skin to be able to bathe in the sun safely. However, you can keep your skin healthy and supple if you pay attention to optimal vitamin E intake. 

Vitamin E lowers the risk of cancer

Vitamin E is sometimes used to alleviate harmful side effects of medications, such as radiation or dialysis therapy as part of cancer treatment. Vitamin E has powerful antioxidant properties that fight free radicals in the body. It is also used to minimize unwanted side effects of some medications, such as hair loss or lung damage.

Some isomers of the vitamin have been linked to protection against cancer. Various animal studies show that oral intake of tocotrienols can suppress tumor growth. More research is needed to investigate the different mechanisms of action of tocotrienols, which are thought to trigger the death of cancer cells, switch off genes associated with the development of cancer, and inhibit angiogenesis, or the abnormal growth of blood vessels in a tumor. The protective effect against breast, prostate, liver and skin cancer has already been shown in animal studies.

Vitamin E against osteoarthritis

There is evidence that vitamin E supplements can alleviate symptoms of osteoarthritis.

In 1978, Machtey and Ouaknine published a study in the Journal of the American Geriatric Society entitled "Tocopherol in Osteoarthrits: a controlled pilot study." One form of tocopherol is vitamin E. In this study, 32 patients with osteoarthritis were randomly divided into two groups. The first group received 60 mg of tocopherol (vitamin E) for ten days, while the second group received a placebo. After ten days, the change was made. The placebo group received 600 mg of tocopherol for ten days, the other a placebo. In the course of the study, doctors determined the severity of the pain using a point scale. The authors write that 52 percent of patients in the treatment group noticed a "good" analgesic effect, but only four percent of the placebo group.

In 1990, Scherak et. Al. published a study in the German Journal of Rheumatology entitled "High-dose vitamin E therapy in patients with activated osteoarthritis." In this study, 53 patients with osteoarthritis of the hip or knee were treated with either vitamin E 400 mg or an anti-inflammatory drug (diclofenac 50 mg) for three weeks. The scientists concluded that both treatments were "equally effective" in relieving pain and improving mobility.

Vitamin E improves fertility and potency

The term "tocopherol" comes from the Greek word "tokos", literally "offspring", and "phero", which means "to give birth". So, tocopherol literally means "giving birth to children". Obviously, vitamin E plays a key role in healthy fertility.

A higher vitamin E intake may prevent a decrease in the frequency of ice jumping. Fewer ovulation is one reason why many older women struggle to conceive, reports Michael Dooley, author of "Fit for Fertility." Taking vitamin E before fertility treatments can increase the success rate and increase the chances of getting pregnant. A 2012 study published in the journal "Advance in Nutrition" concluded that the vitamin plays a role in maintaining the placenta. A healthy placenta is crucial for a pregnancy without complications.

Studies also show that vitamin E improves sperm health and motility. Tests show that a diet low in vitamin E increases infertility in rats. Vitamin E is often referred to as tocopherol. Literally translated, this means "to give birth to offspring". Vitamin E is also an important antioxidant and protects the DNA in sperm and eggs.

Vitamin E as an antioxidant for cell protection and the immune system

A brief digression into the realm of chemistry can explain how vitamin E works. The atoms that make up our body always strive to have an even number of electrons. Only then are they stable. If an atom has an odd number of electrons, it will try to steal an electron from another atom in order to regain a stable state. If the skin is damaged by external influences, such as ultraviolet radiation, the body produces free radicals. These are atoms with an odd number of electrons. As soon as they are formed, they steal electrons from healthy cells, for example from skin cells. This triggers a harmful chain reaction. This is where antioxidants like vitamin E come into play.

Antioxidants neutralize free radicals and prevent cell damage and inflammation. They support the immune system. Vitamin E is one of the most effective antioxidants. However, the body cannot produce it itself, it must be absorbed in sufficient quantities through food. A diet rich in vitamin E as well as appropriate supplements, if you cannot meet your needs through diet alone, can prevent premature skin aging and DNA damage.

Vitamin E for Healthy Arteries and Normal Cholesterol Levels

Cholesterol is formed in the body in the liver and is needed for healthy cell, nerve, and hormone function. Normal, well-balanced cholesterol levels are essential for our health. However, once cholesterol oxidizes, it becomes dangerous. Studies show that certain isomers of vitamin E have protective antioxidant properties that fight the oxidation of cholesterol. These properties are due to the ability to neutralize free radicals that would otherwise cause oxidation of cholesterol.

Tocotrienols, isomers of vitamin E, have three double bonds that have a beneficial effect on the cardiovascular system. Namely, they reduce the activity of an enzyme that reduces cholesterol production and synthesis (called HMG-CoA reductase). Tocotrienols can also prevent cells from sticking together and thus slow down the progression of atherosclerosis (hardening/thickening of arteries). It is important to note that synthetic vitamin E does not seem to have the same health-promoting properties as natural vitamin E. Too much alpha-tocopherol can also interfere with the cholesterol-lowering effects of delta and gamma-tocotrienols. These are the two tocotrienols with the highest bioactivity and protect the heart particularly effectively.

Vitamin E for diabetes

Vitamin E is the most important, fat-soluble antioxidant for our body and improves glucose control. It protects the blood vessels and nerves from free radical damage, which is exacerbated by diabetes. For this reason, the vitamin is so important, especially for diabetics. Studies show that high-dose vitamin E supplements may even reverse nerve damage due to diabetes and protect against diabetic cataracts and atherosclerosis.

Vitamin E during pregnancy and for growth and development

Vitamin E is irreplaceable during pregnancy. Infants and children need it for healthy development. The vitamin protects essential fatty acids and helps control inflammation. Some experts believe that during the first 1000 days from the day of conception, the need for vitamin E is at its highest. The vitamin influences early stages of nerve and brain development, which can only take place within this period. For this reason, pregnant and breastfeeding women, as well as children up to the age of two, are recommended to take a natural, food-based supplement to meet the increased demand and prevent abnormal developments.

Vitamin E protects nerve cells and prevents Alzheimer's disease

Studies show that the anti-inflammatory properties of tocotrienols help protect against Alzheimer's disease. Vitamin E can also slow down progressive memory loss and functional decline in people with moderate Alzheimer's or other neurodegenerative disorders. In this way, it may at least delay loss of independence and the need for care services. Vitamin E together with vitamin C also reduces the risk of various forms of dementia.

Vitamin E for the eyes – macular degeneration

Vitamin E can help reduce the risk of age-related macular degeneration. This is one of the most common reasons for blindness in old age. Keep in mind that vitamin E can only benefit your eyesight if you also get enough vitamin C, beta-carotene, and zinc. In addition, research suggests that taking high doses of vitamin E and vitamin A daily improves the healing process as well as vision of patients after laser surgery.

How does vitamin E relate to other nutrients and interactions?

Vitamin E and Vitamin C

Vitamin E is fat-soluble and an important antioxidant in the fight against free radical damage to lipids. These include those that form the cell membranes. It anchors itself in the membrane and scavenges free radicals on their way into the cell. However, vitamin E can only hold on to a few free radicals. So it passes them on to vitamin C, which neutralizes them. In this way, vitamin E maintains the potential to fix free radicals. For this reason, supplements containing both vitamins provide greater antioxidant protection than either vitamin on its own.

Possible interactions

Vitamin E supplements can reduce blood clotting. If you take anticoagulant medication and vitamin E together, it increases the risk of bruising and bleeding. Anticoagulant drugs include aspirin, clopidogrel, ibuprofen and warfarin. In particular, warfarin (Coumadin) is used as an anticoagulant. Taking vitamin E along with warfarin increases the likelihood of bruising and bleeding. Have your blood checked regularly to determine the right dose.

Cholesterol-lowering medications can also interact with vitamin E. At the moment, it is not yet known whether vitamin E alone reduces the effectiveness of some cholesterol-lowering drugs. In combination with beta-carotene, vitamin C and selenium, this effect has already been observed.

Final Thoughts on the Benefits of Vitamin E

• Vitamin E benefits the entire body as it is a powerful antioxidant. The health benefits of the fat-soluble vitamin include the maintenance of normal organ function, enzyme reactions, and important neurological processes.
• Vitamin E is the name given to eight different compounds: four tocopherols and four tocotrienols. They all have different characteristics. It is best to make sure that you have an adequate intake of all vitamin E isomers in order to ensure all the benefits.
• Vitamin E balances cholesterol levels, fights free radicals, repairs damaged skin cells, improves hair growth, balances hormones, helps alleviate PMS symptoms, improves vision, helps Alzheimer's patients, lowers the risk of cancer, improves the effectiveness of medical treatments, and strengthens physical endurance and muscle strength.
• Vitamin E is only found in plant foods, such as certain oils, nuts, grains, fruits and wheat germ. In addition, appropriate supplements are available. The best sources of vitamin E are sunflower seeds, almonds, hazelnuts, wheat germ, mango, avocado, butternut squash, broccoli, spinach, kiwi, and tomatoes.
• Vitamin E supports maternal and infant health during pregnancy and is important for healthy growth and optimal development.
• A deficiency manifests itself in a loss of muscle coordination as well as reduced vision. In addition, speech is impaired.
• In very high doses, vitamin E can cause complications, especially in patients suffering from heart disease or diabetes. If you belong to this group of people, please do not take preparations with 400 IU of vitamin E or more per day.

 

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