Vitamin E (α-TE)

Vitamin E is one of the most powerful antioxidants, protecting our cells from oxidative stress. It is a fat-soluble vitamin found naturally in many foods and plays an important role in our health.

Let's dive into what vitamin E is good for, where you can find it and how much you actually need.

What is Vitamin E?

Vitamin E is a fat-soluble vitamin that the body can store, just like vitamin D. When you eat foods containing vitamin E, it is absorbed into the bloodstream via the gut and about half of the vitamin E you eat is stored in the body (in healthy people).

The body stores about 1 gram of vitamin E, mostly in fatty tissue, but also on the surface of cells and in the fat molecules in the blood. Organs such as the liver, lungs, muscles, heart and adrenal glands are also high in vitamin E.

There are actually eight different types of vitamin E. These different forms of vitamin E are divided into two groups:

1. Tocopherols: Alpha, beta, gamma and delta tocopherol
2. Tocotrienols: Alpha, beta, gamma and delta tocotrienol

Source: National Institute of Health

What Are the Vitamin E Benefits?

Vitamin E is an important and powerful antioxidant that helps protect cells from oxidative stress. In this way, vitamin E helps look after your cells, which are found all over your body - from the tips of your toes all the way to your hair.

Like other vitamins, vitamin E is necessary for your body to function well and normally.

If you're curious to know more about vitamins and why we need them, read this article.

Where Do You Get Vitamin E From?

We cannot produce vitamin E ourselves, so we need to obtain it through the food we eat or by taking supplements. Let’s take a closer look at where you can find vitamin E in the culinary world:

Vitamin E Foods

There are many delicious and nutritious foods that contain vitamin E. Here are some examples of foods:

• Nuts and seeds: Almonds, sunflower seeds and hazelnuts are all rich in vitamin E.
• Green leafy vegetables: Spinach and broccoli are excellent sources.
• Vegetable oils: Oils such as olive oil are packed with vitamin E. Go for a good quality, cold-pressed oil.
• Fish: Salmon and other fatty fish also contain a good amount of vitamin E.

Source: The Swedish National Food Administration

Daily Dose of Vitamin E: How Much Do You Need?

European recommendations from the European Food Safety Authority (EFSA) recommend that adult women, pregnant and breastfeeding women should consume 11 mg vitamin E per day. Adult men are recommended to consume 13 mg per day.

This is an amount that most people can easily achieve through their diet. However, consuming more than the recommended daily intake without medical advice is not necessary and can be harmful in some cases.

Can You Get Vitamin E Deficiency?

Yes, it is possible to become deficient in vitamin E, especially if you have trouble absorbing fat. Symptoms of vitamin E deficiency can include:

• Muscle weakness
• Vision problems
• General health problems

On the other hand, too much vitamin E is also harmful. If you take vitamin E supplements, it’s important to follow the recommended dosage and avoid combining multiple supplements that may all contain vitamin E.

Excessive intake of vitamin E through supplements can lead to issues such as nausea and headaches. It may also increase the risk of bleeding, as it can affect the blood's ability to clot.

Who Should Take Vitamin E Capsules/Supplements?

If you eat a healthy and varied diet that includes some of the E vitamin foods we've previously written about, you'll probably get enough vitamin E.

However, for some people it may be a good idea to supplement their diet with vitamin E supplements. This includes those who eat a low-fat diet, as well as people with various health conditions that can reduce the absorption of this vitamin.

Therefore, vitamin E supplements can sometimes be a good solution to ensure you get your daily dose. Vitamin E supplements are available as capsules, tablets and in liquid form.

To Summarise

Vitamin E is an important part of your health and helps protect the cells in your body. By eating a varied diet, you can easily get your daily dose of this powerful vitamin.

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