Vitamin E: An Important Nutrient for Health and Wellness

Vitamin E is a fat-soluble vitamin and a powerful antioxidant. It is more complex than many other vitamins because it comes in many forms. Naturally occurring vitamin E exists in 8 chemical forms. Four are tocopherols and the other four are tocotrienols. Alpha-tocopherol is the only form that is recognized to meet human requirements. Alpha is what you find in most supplements and the vitamin E you are measuring in your body.

Vitamin E has many functions and health benefits:

• Antioxidant: Protects cells from free radical damage that causes oxidative stress. It also protects the integrity of our cell membranes by preventing lipid peroxidation. Protecting cells from oxidative damage may help prevent chronic diseases like cancer, diabetes, and heart disease.
• Skin: Protects the skin from UV damage when applied topically. It promotes skin healing and also hydrates and nourishes the skin.
• Immune Support: Enhances the production of white blood cells which help us fight infections. It decreases inflammation which helps manage conditions like arthritis.
• Cardiovascular: Prevents the oxidation of cholesterol which may affect the development of heart disease. It has anti-clotting properties that help improve circulation which reduces the risk of heart attack and stroke.
• Eyes: When taken in combination with other antioxidants, vitamin E may help reduce the risk of developing macular degeneration and cataracts.
• Brain: Protects neurons from damage and helps prevent cognitive decline and age-related neurological diseases.
• Hormones: Helps maintain hormone balance and may alleviate PMS and menopausal symptoms. Vitamin E helps support fertility and may prevent complications during pregnancy.
• Muscles: Reduces exercise-induced oxidative damage to muscles which may aid in faster recovery and less muscle soreness.

Vitamin E deficiency is rare but suboptimal levels are more common. Symptoms of low vitamin E status include retinopathy, neuropathy, decreased immune function, skin issues, weak bones, and infertility. Fat malabsorption is one cause of vitamin E deficiency along with being a smoker. It is important to balance vitamin E levels with other antioxidants in particular vitamin C since they work together. When supplementing vitamin E, low doses are better than high because toxicity can have many adverse effects. It is also better to take natural vitamin E than synthetic. When considering vitamin E supplements, it is recommended to talk to a dietitian about testing levels, what dose is best for you, and how to take it.

The best food sources of vitamin E are leafy greens, nuts and seeds, oils, fatty fish, olives, and avocados.

Contact FitLife today to discover more about vitamin E and other micronutrients to evaluate and improve in your diet.

Diet and Nutrients , Dietary Supplements, Blog