Vitamin E: Benefits, Disadvantages, Supplements, and How to Get It in Your Diet

When browsing the skin care aisle at the drugstore, you’ve probably seen vitamin E in many products. When applied topically, it may contain vitamin E help protect your skin from UV damage. However, you also need vitamin E in your diet important for human development and operates. The composition of the vitamin includes eight compounds, but only one of them is used by the human body – alpha-tocopherol.

The pros and cons of vitamin E have been controversial for many years. So, what do you need to know? We did the research. Here are the pros and cons.

What is vitamin E?

Vitamin E is a fat-soluble nutrient found in many foods and is important to the human body in a variety of ways. Vitamin E, in the form of alpha-tocopherol, a powerful antioxidant works as a free radical fighting machine.

Although daily vitamin E needs can be met through food, oral and topical supplements are also available. However, supplements should be used with caution, as directed, and after consulting a physician.

Add vitamin E to your diet

Nuts, seeds and vegetable oils top the list the best sourceshowever, vitamin E can be found in many foods. Here are some great 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

It is emphasized that vitamin E has many benefits for the human body. Some of these are uncertain about showing true benefit in scientific studies. Here are some science-backed vitamin E benefits.

1. It can lower blood pressure

High blood pressure (hypertension) is the main risk factor for cardiovascular diseases. Some studies Supplementation with vitamin E has been shown to help lower blood pressure, although the results were not as favorable for those with high blood pressure.

Although results are mixed on the link between vitamin E supplementation and cardiovascular disease, one study that followed 40,000 healthy women for 10 years found that those who took vitamin E supplements had a 24% lower risk of dying from a heart event. The results were not as positive for those at high risk or with pre-existing heart disease.

2. Fights free radicals

Vitamin E is known fights free radicals and protect cells from damage; fewer free radicals can mean a number of good things for the human body.

Cell damage due to free radicals increases the risk of various health problems such as cardiovascular diseases, inflammatory diseases, cataracts and cancer. Antioxidants that fight free radicals, such as vitamin E, also fight these chronic conditions.

A bonus? Vitamin E’s contribution to reducing free radicals also reduces skin damage from UV rays. Less skin damage means a more youthful glow, and who doesn’t want that?

Its anti-inflammatory effect also helps reduce symptoms in chronic inflammatory skin conditions such as dermatitis.

3. May improve PMS symptoms

Around 80%-90% of women some degree of experience premenstrual syndrome in their reproductive years. For some, PMS is painful and disrupts daily life. If you are one of the 80% to 90%, vitamin E can provide some relief.

Research shows Supplementing vitamin E with vitamin D can be an effective way to reduce PMS symptoms such as cramping, anxiety, and cravings.

Disadvantages of vitamin E supplements

As with any supplement, vitamin E should be used as directed and with caution.

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 something bad. Fat-soluble vitamins, such as vitamin E, are fat-soluble, unlike water-soluble vitamins, such as vitamin C. This means that vitamin E can be stored in your body’s fatty tissues and liver. up to six months.

Since most of our vitamin E needs can be met through food, high doses of vitamin E are rarely required and can cause serious health conditions.

You may experience side effects

When taken in small doses, vitamin E rarely causes any negative side effects. However, this is not the case for everyone. Here are some side effects to pay attention to:

• Blurred vision
• Diarrhea
• Fatigue
• Headache
• nausea
• Rash
• Stomach cramps
• Weakness

It can cause or worsen certain health conditions

Before adding or increasing your dietary intake of vitamin E, consider the following health conditions that vitamin E may cause or worsen.

• Prostate cancer: Although further research is limited, a A pilot study of 35,533 healthy men It concluded that dietary supplementation with vitamin E caused a significant increase in prostate cancer.
• Heart disease: Although there is no research showing that vitamin E causes heart disease, some studies It suggests that vitamin E may make the condition worse and increase the risk of death from a heart attack or stroke.
• Bleeding: High doses of vitamin E have been shown to cause bleeding increases the risk of hemorrhagic stroke.
• Diabetes: Current information It supports avoiding vitamin E supplementation in people with diabetes.

May interact with certain medications

If you are taking any prescription medications or supplements, consult your doctor before supplementing with vitamin E. It can be vitamin E. counteract the effectiveness of certain medications or supplements Such as vitamin K, statins, niacin, blood thinners, antiplatelet drugs, or even chemotherapy drugs.

Can vitamin E be taken daily?

For adults the recommended daily amount of vitamin E It is 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 7.3 mg of almonds. Either of these will get you to about 49% of your daily requirement for vitamin E.

Because vitamin E is so readily available in food, and in this case more is not better, supplementation is often unnecessary. However, if you can’t get the recommended daily amount through food, you should limit your supplement to 15 mg or less per day to get the full benefits of vitamin E.

If you are taking any other supplements or medications, consult your doctor before taking vitamin E.