Everything you need to know about: Vitamin E

What is vitamin E?

Vitamin E is a group of eight fat-soluble compounds that each have powerful and distinctive antioxidant properties - known to help neutralize free radicals and protect the body from cell damage. Only one of these eight forms, alpha-tocopherol, is used by the human body. The body stores vitamin E in fatty tissue and the liver. It’s also found in our sebum, or skin oil, which helps keep moisture in our skin.

Why is vitamin E important?

In addition to its powerful antioxidant properties, vitamin E has been found to be important for vision, male and female reproduction, immunity, and the health of our blood, brain and skin.

Studies have also shown that vitamin E (in combination with omega-3 supplements) may reduce LDL and triglyceride levels in people with metabolic syndrome.

Additionally, early studies have shown that maintaining optimal levels of vitamin E may help prevent cognitive decline, while other scientific research has shown that a high-dose of vitamin E may delay the progression of Alzheimer’s disease in people who have been diagnosed with mild to moderate Alzheimer's disease, although more research is needed.

Topical vitamin E has been found to reduce UV-induced skin swelling, skin thickness, erythema, and edema — all signs of skin inflammation.

Vitamin E deficiency can cause nerve pain (neuropathy).

What are good food sources of vitamin E?

The recommended daily amount of vitamin E for adults is 15 milligrams a day. However, most people get enough vitamin E from a balanced diet. To reap the antioxidant benefits, it’s important to consume vitamin E through food sources since supplements may not offer the same benefits.

Plant oils – such as rapeseed, sunflower, corn, and olive oil
Nuts and seeds, including sunflower seeds, almonds and peanuts.
Avocado
Mango
Kiwi
Leafy greens - such as beet greens, collard greens, spinach.
Wheat germ - typically found in cereal products
Pumpkin
Red bell peppers

Taking high doses of vitamin E increases the risk of side effects, so make sure to talk to your doctor before taking a high-dose vitamin E supplement.

5 easy ways to consume vitamin E daily:

Start your day with an avocado toast (with a drizzle of olive oil, perhaps?)
Enjoy a mid-afternoon snack of apples dipped in peanut butter.
Need an easy and healthy side dish? Drizzle a tablespoon of olive oil (and your favorite spices) over grilled red bell peppers.
Choose fruits rich in vitamin E, such as mango and kiwi, for dessert.
Add seeds and nuts to your dinnertime side salad.

Bonus tip: drink a tablespoon of high-phenolic olive oil before your morning coffee to start the day with a healthy dose of antioxidants and vitamin E.

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References

Asbaghi, O., Choghakhori, R., & Abbasnezhad, A. (2019, July 9). Effect of Omega-3 and vitamin E co-supplementation on serum lipids concentrations in overweight patients with metabolic disorders: A systematic review and meta-analysis of randomized controlled trials. PubMed. Retrieved June 15, 2022, from https://pubmed.ncbi.nlm.nih.gov/31405672/

Browne, D., McGuinness, B., Woodside, J. V., & McKay, G. J. (2019, July 18). Vitamin E and Alzheimer's disease: what do we know so far? NCBI. Retrieved June 15, 2022, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6645610/

Lakhan, R., Sharma, M., Batra, K., & Beatty, F. B. (2021, November 18). The Role of Vitamin E in Slowing Down Mild Cognitive Impairment: A Narrative Review. NCBI. Retrieved June 15, 2022, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8625211/

Mayo Clinic Staff. (n.d.). Vitamin E. Mayo Clinic. Retrieved June 15, 2022, from https://www.mayoclinic.org/drugs-supplements-vitamin-e/art-20364144

Vitamin E - Consumer. (2021, March 22). NIH Office of Dietary Supplements. Retrieved June 15, 2022, from https://ods.od.nih.gov/factsheets/VitaminE-Consumer/

Vitamin E - Health Professional Fact Sheet. (2021, March 26). NIH Office of Dietary Supplements. Retrieved June 15, 2022, from https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/

Vitamin E | The Nutrition Source | Harvard TH Chan School of Public Health. (n.d.). Harvard T.H. Chan School of Public Health. Retrieved June 15, 2022, from https://www.hsph.harvard.edu/nutritionsource/vitamin-e/

What Vitamin E Does for Your Skin's Health. (2022, February 24). Cleveland Clinic Health Essentials. Retrieved June 15, 2022, from https://health.clevelandclinic.org/vitamin-e-for-skin-health/