Vitamin E: Nutrition Sources, Benefits, Dosage, Side Effects

Vitamin E: Nutrition Sources, Benefits, Dosage, Side Effects

Overview:- Vitamin E is an essential vitamin for the proper functioning of many organs in the body. It is also an antioxidant. This means that it helps to slow down the processes that damage cells.


Vitamin E occurs naturally in some foods, added to others, and is available as a dietary supplement. It is the collective name for a group of fat-soluble compounds with specific antioxidant activities. Many foods including vegetable oils, grains, meat, poultry, eggs, fruits, vegetables, and wheat germ oils.

Vitamin E is used to treat vitamin deficiency, which is rare but can occur in people with certain genetic disorders and in very low birth weight infants. This is further utilized for various different health conditions, but there is no good scientific proof to support these distinct uses.


Nutrition sources

Vitamin E is found in plant-based oils, nuts, seeds, fruits, and vegetables. Foods naturally rich in vitamin E include: –

  • whole-grain products
  • Wheat germ oil
  • Sunflower oil, safflower oil, and soybean oil
  • Sunflower seeds, flax seeds, chia seeds, etc.
  • Almonds and hazelnuts
  • Peanuts, peanut butter, almond butter
  • Spinach and other dark, green leafy vegetables, Beet greens, collard greens
  • Pumpkin
  • Avocado
  • Red bell pepper
  • Mango
  • Asparagus
  • Fortified cereals
  • Fat-free or low-fat milk and milk products
  • Lean meats, fish, poultry, eggs, beans.

An easy way to get enough vitamin E in your diet is to add a tablespoon of wheat germ oil to a recipe. Alternatively, you can snack on sunflower seeds. This will provide more than 20 mg of vitamin E, which is more than what is needed throughout the day. To get a crunchy boost of vitamin E, toss in some hazelnuts by making a bud or spinach salad, being creative will help you get the many benefits of vitamin E in your diet.


Vitamin E: Nutrition Sources, Benefits, Dosage, Side Effects

There are two types of vitamin E natural form available as a supplement, D-alpha-tocopherol and synthetic form, which is DL-alpha-tocopherol. The natural form is slightly more biologically active. For this reason, the RDA is 22.4 IU. The RDA of the synthetic form is 33.3 IU.

Always check the label to ascertain which vitamin you are going to have. Label information can help you determine if you are receiving the appropriate dose.

Excessdose on food-based vitamin E is unlikely, NIH states that taking high doses of this vitamin in supplement form can cause serious side effects. One drastic side effect is an increased risk of hemorrhagic stroke.

If you are using synthetic supplements, the dose should not exceed 1,000 international units (IU) per day. The recommended daily allowance (RDA) for 14 years and older is 15 mg (mg).

Dosage or RDA for vitamin E (alpha-tocopherol)?

(1.)Birth to 6 months baby:-
(A) male6 IU (4mg)
(B) female6 IU (4mg)
(2.) 7 to 12 months:-
(A) male7.5 IU (5mg)
(B) female7.5 IU (5mg)
(3.) 1 to 3 years old:-
(A) male9 IU (6mg)
(B) female9 IU (6mg)
(4.) 4 to 8 years old:-
(A) male10.4 IU (7mg)
(B) female10.4 IU (7mg)
(5.) 9 to 13 years old:-
(A) male16.4 IU (11mg)
(B) female16.4 IU (11mg)
(6.) 14 years and above:-
(A) male22.4 IU (15mg)
(B) female22.4 IU (15mg)
(C) pregnancy22.4 IU (15mg)
(D) lactation28.4 IU (19mg)

What are the benefits?

  1. Vitamin E is a fat-soluble vitamin and its main function is as an antioxidant in that it helps protect our cells from damage.
  2. This can lead to health problems like cancer.
  3. Vitamin E may help prevent the oxidation of LDL or “bad” cholesterol that contributes to fillet buildup in the arteries.
  4. It increases the immune system and may reduce the risk of cataracts.
  5. This is particularly important for the integrity of cells that are constantly exposed to high oxygen concentrations, which are lung and blood cells, both red and white.
  6. Helps to prevent or delay CHD (coronary heart disease) comes from several sources.
  7. Protect against cancer by enhancing immune function.
  8. Protect cell constituents from the damaging effects of free radicals.
  9. Vitamin E oil and its supplements can prevent skin cancer.
  10. Nutrients with antioxidant functions, such as vitamin E, could be used to prevent or treat Eye disorders.
  11. The oil used as a moisturizer to prevent or treat dry, flaking skin.
  12. The uses of vitamin E supplements by healthy or mildly impaired individuals to maintain cognitive performance or slow its decline with normal aging.
  13. Vitamin E supplements may promote wound healing.
  14. It moisturizes the skin, it offers temporary relief from itching caused by dry skin.
  15. It can alleviate the dryness, itching, and flaking associated with eczema, or atopic dermatitis.
  16. This is a solid advantage for people who want to avoid prescription remedies and who have mild psoriasis.
  17. Oil applied on the skin or using a supplement, or both, might treat scars, or restrict them from appearing in the first place.
  18. Preventing or treating fine lines and wrinkles.
  19. Moisturize and soothe dry, flaky skin, it may ease to relieve the burning and itching that result from a sunburn.
  20. Supplementation can prevent yellow nail syndrome, which affects peeling, cracked, and yellowing nails.

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What are the basic signs of deficiency?

People who have digestive disorders or do not absorb fat properly (like pancreatitis, cystic fibrosis, celiac disease) may increase vitamin E deficiency. The following are basic signs of deficiency: –

  1. Retinopathy (damage to the retina of the eye that can impair vision).
  2. Peripheral neuropathy (damage to peripheral nerves, usually in the hands or feet, causing weakness or pain).
  3. Ataxia (loss of control of body movements).
  4. Decreased immune function.

Vitamin E Warning

You should not take this vitamin if you are allergic to it or any ingredient in the supplement. If you have a blood clotting disorder caused by an iron or vitamin K deficiency or low levels of Factor II (hypoprothrombinemia), ask your doctor if it is safe for you to take it.

What are the side-effects?

  • Consuming vitamin E in foods is not risky or harmful. However, high doses of vitamin-E (alpha-tocopherol supplements) may increase the risk of cerebral hemorrhage (hemorrhagic stroke).
  • High levels of vitamin E can also increase the risk of birth defects.
  • Premature infants can lead to hemolytic anemia from low intake.
  • Nausea and vomiting.
  • Diarrhea.
  • Headache.
  • Rash.
  • Fatigue or weakness.
  • Blurred vision.
  • Problems with ovulation in women or testes in men.
  • The most common serious side effect is bleeding.
  • In infants, it may cause a potentially life-threatening defect in the intestines called necrotizing enterocolitis (NEC).

consult the doctor before taking

Make your doctor and pharmacist pay attention to all the medicines you are taking.

This includes prescription and over-the-counter (OTC) medicines, vitamins and other supplements (nutritional shakes, protein powders, etc.), herbal remedies, and illegal and recreational drugs.

If you are taking mineral oil, do not take vitamin E. Ask your doctor or pharmacist about vitamin E if you are taking any of these medicines: –

  1. Bile acid sequesters, such as cholestyramine (prevalite), colestipol (Colestid), or colesevelam (welchol)
  2. Iron replacement drugs such as ferric carboxamaltose (injectafter), ferrous gluconate, ferrous sulfate or ferumoxytol (feraheme)
  3. Weight-loss drugs, such as orlistat (Alli, Xenical)
  4. Tipranavir (Aptivus)
  5. Warfarin (Coumadin or Jantoven)
  6. Also, remember that vitamin E can cause blood thinners, so if you are taking other supplements, keep in mind that fish oil or omega-3 fatty acids, like ginseng, gingko biloba, garlic, can have similar effects.
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