Vitamin E

Vitamin E benefits are mainly focused on cholesterol levels, anti-oxidation, red blood cells, tissue condition and the immune system. Vitamin E is a fat-soluble vitamin . The main function of vitamin E in humans appears to be that of an antioxidant. Free radicals are formed primarily in the body during normal metabolism and also upon exposure to environmental factors, such as cigarette smoke or pollutants. Fats, which are an integral part of all cell membranes, are vulnerable to destruction through oxidation by free radicals. Vitamin E is uniquely suited to intercept free radicals and thus prevent a chain reaction of lipid destruction.

Naturally occurring vitamin E exists in eight chemical forms (alpha-, beta-, gamma-, and delta-tocopherol and alpha-, beta-, gamma-, and delta-tocotrienol) that have varying levels of biological activity. Alpha- (or α-) tocopherol is the only form that is recognized to meet human requirements.

Vitamin E also protects the fats in low density lipoproteins (LDLs) from oxidation. Lipoproteins are particles composed of lipids and proteins that transport fats through the bloodstream. LDLs specifically transport cholesterol from the liver to the tissues of the body. Oxidized LDLs have been implicated in the development of cardiovascular diseases.

Vitamin E helps prevent the conversion of cholesterol into plaque, and this is done by alpha-tocopherol, not any other form of vitamin E, because liver places it preferentially in the bloodstream through a protein called alpha-tocopherol transfer protein.

The effect of vitamin E in preventing cancer has not conclusively been established. According to a study by The American Association of Cancer Research, reduced risk of cancer is associated with an intake of vitamin E-rich foods. Contradictorily, a study done by Iowa Women’s Health Study finds little evidence that vitamin E has protective effect against breast cancer in women after menopause. Hence, researchers have noted that not just vitamin E alone, but foods rich in antioxidants may be able to protect from cancer.

Numerous studies have established the effect of vitamin E in protecting the skin from ultraviolet radiation, whose harmful effects include photodermatitis, an allergic type reaction to the UV rays of the sun. Vitamin E, whether taken through foods or applied topically, has been shown to protect skin cell membranes.

Besides these benefits, vitamin E may protect from Alzheimer’s, cataracts (clouding of the lens of the eyes), and pancreatitis (inflammation of the pancreas). Also, vitamin E may be beneficial in healing wounds and burns, reducing scars. The property of combating oxidative stress may be useful for athletes, as their oxygen utilization rate is higher than those not doing exercise, which results in increased generation of free radicals.

Vitamin E dosage

The RDA for adult men and women is 15 mg (22.5 IU). The RDA for pregnant women also is 15 mg (22.5 IU), lactating women require 19 mg (28.5 IU).

Vitamin E deficiency symptoms

Serious vitamin E deficiency is very rare and happens mostly in individuals with severe malnutrition, genetic defects affecting the alpha-tocopherol transfer protein, and fat malabsorption syndromes. Severe vitamin E deficiency results mainly in anaemia and neurological symptoms, including impaired balance and coordination (ataxia), injury to the sensory nerves (peripheral neuropathy), muscle weakness (myopathy), and damage to the retina of the eye (pigmented retinopathy).

Vitamin E possible dangers

In theory could a vitamin E overdose result in accumulation of the vitamin in the different body tissues which in turn could negatively affect the processes in these tissues. However, until now, no negative side effects are reported. The tolerable upper intake level of vitamin E for adults of 19 years and older is 1,000 mg (1,500 IU).

Vitamin E foods

Vitamin E sources are numerous. Nuts, seeds, and vegetable oils are among the best sources of alpha-tocopherol, and significant amounts are available in green leafy vegetables. Vitamin E levels in animal products are low.