Vitamin E and its health benefits

Vitamin E is a vitamin that dissolves in fat. It is found in many foods including vegetable oils, cereals, nuts, meat, poultry, eggs, and fruits.

Vitamin E that occurs naturally in foods (RRR-alpha-tocopherol) is different from man-made vitamin E that is in supplements (all-rac-alpha-tocopherol).

Vitamin E has numerous important roles within the body because of its antioxidant activity. Oxidation has been linked to numerous possible conditions and diseases, including cancer, ageing, arthritis and cataracts; vitamin E has been shown to be effective against these. Platelet hyperaggregation, which can lead to atherosclerosis, may also be prevented by vitamin E; additionally, it also helps to reduce the production of prostaglandins such as thromboxane, which cause platelet clumping. 

THE BENEFITS OF VITAMIN E

Reduces oxidative stress
You’ve probably seen rust on your bike or car. A similar oxidation process and accelerated aging occurs in your body when cells are exposed to molecules called free radicals.

Free radicals weaken and break down healthy cells. These molecules may also contribute to chronic health issues such as heart disease and cancer. Oxidative stress occurs when there’s an imbalance between antioxidant defenses and reactive oxygen species or free radicals.

Antioxidants help neutralize free radicals, therefore protecting against cellular damage. Vitamin E works as an antioxidant in the body, and researchers are looking at how its anti-inflammatory properties might play a role in easing or managing certain chronic conditions when taken as a supplement.

May ease osteoarthritis symptoms
Osteoarthritis is a chronic condition that involves the degeneration of joints that results in pain and stiffness. Researchers have studied vitamin E supplementation and the symptoms of osteoarthritis and have found some promising results that still need to be verified with further studies.

One small study from 2017(Trusted Source) found that individuals with late-stage knee osteoarthritis who were given 400 IU of vitamin E once a day for 2 months had improved clinical symptoms and reduced oxidative stress conditions.

May help manage diabetes
Diabetes is another chronic condition that involves insulin resistance and is connected to increased oxidative stress in the body.

There have been many studies involving vitamin E supplementation and diabetes (types 1 and 2), and there does seem to be evidence that vitamin E may help delay the onset of the disease and ease the symptoms.

As a meta-analysis from 2018 (Trusted Source) concludes: Vitamin E may be a valuable strategy for controlling diabetes complications, but more studies must be done before anything definitive can be stated.

Beneficial for your skin
Vitamin E is a common ingredient in cosmetics for mature-looking skin and is often used in products created for wound healing.

Because vitamin E helps protect the body against oxidative stress, it may help protect the skin from environmental stressors. While some studies have shown that topical vitamin E may have photoprotective properties (meaning it can help protect against skin damage caused by sunlight), there isn’t strong evidence for its wound-healing effects.

More controlled trials that suggest dosages and reasoning for oral application versus topical are needed before conclusions regarding how beneficial vitamin E is for the skin.

OTHER AREAS OF RESEARCH
Like many other popular antioxidants, researchers have investigated the use of vitamin E as a treatment for a variety of degenerative diseases, including:

Coronary heart disease
While some small studies (Trusted Source) have suggested an association between lowered rates of heart disease with higher levels of vitamin E, additional clinical trials (Trusted Source) on mostly middle-aged individuals have not provided evidence that vitamin E supplementation prevents cardiovascular disease or reduces its severity or mortality.

Age-related eye disorders
Oxidative stress plays a role in eye disorders, like cataracts, that can become more prevalent as we age. While some studies (Trusted Source) have suggested a potential relationship between vitamin E supplements and a lessened chance of the formation of cataracts, there is not currently enough evidence to provide definitive conclusions.

Cognitive decline
Over time, free-radical damage to neurons in the brain can contribute to cognitive decline and neurodegenerative diseases, so it makes sense that researchers would want to know if an antioxidant like vitamin E could provide protective benefits.

Research in this area is limited. There have been both positive results and results that suggest no clear benefit (Trusted Source) of vitamin E supplementation on cognitive decline, so more studies need to be done.

Cancer
If free radicals in the body are left unchecked, they can create cancer. When it comes to the antioxidant of vitamin E for cancer prevention, the evidence is a little too uneven (Trusted Source) at this point to support taking vitamin E to prevent cancer.

Also, large doses of vitamin E supplements have been shown to possibly increase the risk of prostate cancer.

Food Sources
Vitamin E is found in plant-based oils, nuts, seeds, fruits, and vegetables.

- Wheat germ oil, sunflower, safflower, and soybean oil
- Sunflower seeds, almonds
- Peanuts, peanut butter
- Beet greens, collard greens, spinach, pumpkin, red bell pepper, asparagus
- Mangoes, avocados

How much vitamin E is enough?
Vitamin E deficiency in otherwise healthy individuals is not that common, and most people get enough from the foods they eat.

When it comes to the daily amount of vitamin E that is adequate for most individuals, the National Institute of Health (NIH) suggests (Trusted Source):
0-6 months: con trai 4mg, con gái 4mg  
7-12 months: con trai 5mg, con gái 5mg  
1-3 years: con trai 6mg, con gái 6mg  
4-8 years: con trai 7mg, con gái 7mg  
9-13 years: con trai 11mg, con gái 11mg  
14 years up: nam 15mg, nữ 15mg, người mang thai 15mg, mẹ cho con bú 19mg.

Vitamin E deficiency
While it’s rare to be deficient in vitamin E, individuals living with cystic fibrosis, Crohn’s disease, or an inability to secrete bile from the liver into the digestive tract may have chronic diarrhea, and as a result, may sometimes require water-soluble forms of vitamin E.

Too much vitamin E
While overdosing on food-based vitamin E is unlikely, the NIH reports that taking high doses of this vitamin in supplement form may cause serious side effects. One serious side effect is an increased risk of hemorrhagic stroke. Another side effect that is being studied is a possible increased risk of prostate cancer.

For most adults using synthetic supplements, dosages shouldn’t exceed 1,000 milligrams a day.

Interactions with medication
Vitamin E can potentially interact with certain medications. While a few examples are listed below, it’s always important to talk with your doctor about the supplements you’re taking before they start you on prescription medication.

Vitamin E may have negative interactions with
Anticoagulant and antiplatelet medications
Simvastatin and niacin
Chemotherapy and radiotherapy

Compiled and penned by Crocus Media