When it comes to micronutrient needs, vitamins such as D and C may come to mind as they tend to be the popular players on the team. However, there are plenty of other players just as important, playing a vital role in our health and wellness. Vitamin E, for example, provides some incredible benefits for us in its role as an antioxidant, mitigating illness and disease, from the common cold to cancer. Let’s explore the many hats vitamin E wears in our body to keep us feeling and looking our best.
Vitamin E is actually a group of eight compounds with antioxidant effects. Alpha-tocopherol, one of the compounds, best meets Vitamin E needs and is found in the highest quantity in the body. They’re all fat-soluble, which means our body absorbs and transports them like dietary fats. It’s best to ingest vitamin E with fats like olive oil and avocados for optimal absorption. Food sources of vitamin E include wheat germ oil, sunflower seeds, almonds, spinach, broccoli, kiwi, mango, and tomatoes. One tablespoon of wheat germ oil provides over 135% of the daily value (DV) for vitamin E. However, because of its inherent fat-soluble nature, those with pancreatic insufficiency, cystic fibrosis, irritable bowel syndrome (IBS), and/or irritable bowel disease (IBD) may be at risk for vitamin E deficiency.
Vitamin E protects cells from oxidative damage by neutralizing free radicals and preventing metabolic havoc on the body. It may even lower cancer risk through this route and ward off cancer causing cell damage. This doesn’t automatically mean that vitamin E supplementation equates to a “get out of cancer” card. Research has shown that vitamin E supplementation doesn’t prevent cancer. Our best bet is to try and incorporate as many vitamin E-rich foods into our diet to keep us feeling our best.
Vitamin E has a protective effect on the cells in our eyes. Getting your fill of the great vitamin can lower our risk of age-related macular degeneration (AMD) and cataracts. AMD is an eye disease that can blur our central vision. It happens when aging causes damage to the macula, the part of the eye that controls sharp, straight line vision. The macula is part of the retina (the light-sensitive tissue at the back of the eye).
AMD is a common condition; it’s a leading cause of vision loss for older adults. AMD doesn’t cause complete blindness, but losing our central vision can make it harder to see faces, read, drive or do close-up work like cooking or fixing things around the house. Vitamin E may prevent it from worsening, so it’s important to ingest through diet.
Vitamin E is a natural blood thinner that may help prevent blood clot formation throughout our body. Blood clots can dangerously affect our heart, lungs, brain and circulation throughout the body. Keeping blood flow optimal can help keep us healthy by maintaining circulation, letting the right cells get to the right places. However, if you’re using blood-thinning medication, the National Institutes for Health (NIH) advises against vitamin E supplementation, as it may increase risk for internal bleeding.
Vitamin E is naturally found in the sebum (skin oil) and defends skin cells from damage. This is why so many skincare companies incorporate vitamin E into their products. Topical vitamin E will moisturize you from the outside, but dietary vitamin E will boost your skin from the inside. Both can help keep your skin looking its best, preventing damage from sun, pollution, etc.
Though vitamin E supplementation may seem tempting to meet our needs, it can be dangerous. Too much of it will get absorbed into our tissues and liver instead of being eliminated through urination (like the B vitamins and vitamin C). Too much vitamin E can cause internal bleeding as well, as previously mentioned. Adults shouldn’t take more than 1000 milligrams (mg) of vitamin E or 1500 international units (IU) of d-alpha-tocopherol (a natural form of vitamin E).
Those on cholesterol lowering medications such as statins should be advised against vitamin E supplementation, as it may lower the effect of statins. Anyone on chemotherapy or radiation therapy shouldn’t take vitamin E as well, as it may interfere with the effectiveness of the cancer treatments. It’s best to attain our daily dose of vitamin E through diet, as there is little risk of overdose through the food we eat. Bon appetit!
Melissa Papir Kolb is a registered dietitian working in long-term care nutrition in Washington Heights, New York. She works with middle-aged to elderly residents to provide nutrition that can help boost their quality of life. She loves to write about nutrition in her spare time. She can be reached at [email protected].
