Vitamin E: Benefits, Drawbacks, Supplements and How to Get It in Your Diet
When you browse the skin care aisle at your drugstore, you may notice that vitamin E is included in many products. When used topically, vitamin E can Help protect your skin Protected from UV rays. However, you also need vitamin E in your diet because it vital to human development and operations. This vitamin consists of eight compounds, but only one of them is used in humans – alpha-tocopherol.
The pros and cons of vitamin E have been debated for years. So, what do you need to know? We’ve done the research. Here are the pros and cons.
What is vitamin E?
Vitamin E is a fat-soluble nutrient found in many foods and plays many important roles in the human body. Vitamin E, in the form of alpha-tocopherol, is a Powerful antioxidant It’s like a machine that fights free radicals.
While daily vitamin E needs can be met through food, oral and topical supplements are also available. However, supplements should be used with caution according to instructions and after consulting your doctor.
Add vitamin E to your diet
Nuts, seeds and vegetable oils top the list best sourceBut vitamin E can be found in many foods. Here are some excellent and versatile food options to boost your vitamin E.
- asparagus
- avocado
- Boiled or raw spinach
- dry roasted sunflower seeds
- dry roasted almonds
- dry roasted hazelnuts
- kiwi
- mango
- peanut butter
- pumpkin
- red bell pepper
- tomato
Benefits of Vitamin E
Vitamin E is believed to have many benefits for the human body. Some of these are inconclusive in showing real benefits in scientific studies. Here are some science-backed benefits of vitamin E.
1. May lower blood pressure
hypertension(hypertension) is a major risk factor for cardiovascular disease. some research Research shows that vitamin E supplementation can help lower blood pressure, but for people with severe hypertension, the results are less favorable.
Although results on the relationship between vitamin E supplementation and cardiovascular disease are mixed, one study that followed 40,000 healthy women for 10 years found that women who supplemented with vitamin E had a 24% lower risk of death from cardiac events. Results were less positive for high-risk groups or people who already had heart disease.
2. Fight free radicals
As we all know, vitamin E Fight free radicals And protects cells from damage; fewer free radicals means a lot of benefits for the body.
Cell damage caused by free radicals Increased risk of various health problems Examples include cardiovascular disease, inflammatory diseases, cataracts and cancer. Antioxidants that fight free radicals, such as vitamin E, may also fight those chronic diseases.
bonus? Vitamin E helps reduce free radicals and can also reduce skin damage caused by UV rays. Less skin damage means a more youthful glow, and who doesn’t want that?
Its anti-inflammatory properties can also help reduce the symptoms of chronic inflammatory skin diseases such as dermatitis.
3. Can improve symptoms of premenstrual syndrome
About 80% to 90% of women experience some degree of premenstrual syndrome during their childbearing years. For some people, PMS is painful and disrupts daily life. If you’re one of the 80 to 90 percent of people who do, vitamin E may bring some respite.
Research shows Supplementing with vitamin E and vitamin D may be an effective way to reduce PMS symptoms such as cramps, anxiety, and appetite.
Disadvantages of Vitamin E Supplements
As with any supplement, vitamin E should be used with caution and according to directions.
Avoid too much of a good thing
Being fat soluble is not a bad thing. But too much of a good thing can quickly turn into a bad thing. Fat-soluble vitamins (such as vitamin E) dissolve in fat, but not water-soluble vitamins (such as vitamin C). This means that vitamin E can be stored in the body’s fat tissue and liver for long-term use. up to six months.
Since most of our vitamin E needs can be met through food, High doses of vitamin E are rarely needed and may cause serious health problems.
You may experience side effects
Vitamin E rarely causes any side effects when taken in small doses. However, this is not the case for everyone. here are some side effect To note:
- blurred vision
- diarrhea
- fatigue
- Headache
- nausea
- rash
- stomach cramps
- weakness
May cause or worsen certain health conditions
Before supplementing or increasing your dietary vitamin E intake, consider the following health conditions that may be caused or worsened by vitamin E.
- prostate cancer: Although further research is limited, Pilot study of 35,533 healthy men It was concluded that dietary vitamin E supplementation was associated with a significant increase in the incidence of prostate cancer.
- heart disease: Although there are no studies showing that vitamin E causes heart disease, some research Vitamin E does appear to make the condition worse and increase the risk of death from heart disease or stroke.
- Bleeding: High doses of vitamin E have been shown to cause bleeding and increased risk of hemorrhagic stroke.
- diabetes: Current information Supports vitamin E supplementation in patients with diabetes.
May interact with certain medications
If you are taking any prescription drugs or supplements, consult your healthcare provider before supplementing with vitamin E. Vitamin E possible Counteract the effectiveness of certain medications or supplements Examples include vitamin K, statins, niacin, blood thinners, antiplatelet drugs and even chemotherapy drugs.
Can Vitamin E be taken every day?
For adults, Recommended daily intake of vitamin E It’s 15 mg. It only takes a small amount of the right foods to reach 15 mg. For example, one ounce of sunflower seeds contains 7.4 mg of vitamin E, and one ounce of almonds contains 7.3 mg of vitamin E. Any one of these can meet about 49% of your daily vitamin E needs.
Since vitamin E is readily available in food, more is not always better in this case, so supplementation is usually not necessary. However, if you are unable to get the recommended daily intake through food, you should limit supplementation to 15 mg or less per day to get the full benefit of vitamin E.
If you are taking any other supplements or medications, be sure to check with your healthcare provider before taking vitamin E.
