All about Vitamin E

Vitamin EFirst discovered by Evans and Bishop in 1922. Vitamin E is more than just a vitamin. In fact, vitamin E contains a variety of fat-soluble compounds. Alpha-tocopherol is the most common substance in the human body. Vitamin E is stored in the body's fat tissue, so it does not need to be consumed every day.

Why do we need Vitamin E?

Vitamin E is an essential nutrient for our vision, brain, blood, skin and immune system. Vitamin E is also a potent antioxidant that helps fight free radicals in your cells. Free radicals are molecules that are created after exposure to environmental factors such as smoking, pollution, UV rays and radiation. Antioxidant vitamins, first discovered in the 1980s, are associated with cell breakdown. Vitamin E protects the body from damage by free radicals. But vitamin E has a strong dependency on vitamin C, vitamin B3, selenium, and glutathione, which means that a diet rich in vitamin E will not achieve optimal results if it is not consumed with these other nutrients.

Fortunately, vitamin E deficiency is very rare. People who are deficient in vitamin E often suffer from diseases related to improper fat metabolism, such as chronic diseases or cystic fibrosis. Vitamin E deficiency can cause muscle and nerve damage, leading to loss of sensation in the limbs, loss of movement and control, muscle weakness, vision problems and a weakened immune system.

Benefits of taking vitamin E

In addition to fighting free radicals and supporting the immune system, vitamin E has many other benefits.

Helps reduce the risk of age-related eye degeneration

A 2015 study by the Department of Epidemiology and Health Statistics at Qingdao University Medical College found that vitamin E intake and high serum tocopherol levels were associated with a reduced risk of age-related sexual degeneration.

Helps with muscle repair

A 2015 study by the U.S. National Library of Medicine showed that vitamin E helps muscles repair after exercise.

May Help Reduce Wrinkles and Dark Circles

A 2004 study published in the Journal of Cosmetic Dermatology on a topical gel containing vitamin E and other vitamins found that it was effective in reducing wrinkles and dark circles around the eyes.

Relieve menstrual pain

In 2004, the British Journal of Obstetrics and Gynaecology conducted a study on girls who took vitamin E supplements. Girls who took the supplement reported less menstrual discomfort and less blood loss.

May help slow memory loss

High doses of vitamin E may slow the progression of mild to moderate memory loss, a study suggests.

Make nails grow stronger

A 2016 review in the Indian Journal of Dermatology Online noted that vitamin E can enhance nail function and promote nail growth.

Sources of Vitamin E

Vitamin E is found in many foods, but is highest in seeds, nuts, and vegetable oils. Here are some foods that contain the most vitamin E.

• Wheat germ oil
• sunflower seeds
• almond
• Avocado
• hazelnut
• abalone
• peanuts

Is Vitamin E Harmful?

Fat-soluble vitamins (such as vitamin E) have a higher toxic potential than water-soluble vitamins (such as vitamin C). While the likelihood of toxic intake from diet alone is low, excessive amounts of vitamin E can be harmful. Too much vitamin E can cause nausea, diarrhea, stomach cramps, fatigue, weakness, headache, blurred vision, bruising, and bleeding. Although vitamin E is safe when taken in moderation, taking large doses of it by mouth can cause problems.

Because it’s a popular ingredient in many beauty products, it’s generally safe for humans when used topically on the skin.

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