Benefits of Vitamin E
For Exceptional Nutrition
Discover benefits of vitamin E that make it a super supplement. Find out how this major antioxidant nutrient can do so much, from reducing wrinkles to preventing cancer, with many more benefits of vitamin E in between.
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What Can E Do For You?
Promote cardiovascular health
Good intakes of E offer protection from angina and reduce the risk of heart attacks. Taking a supplement of just 100 IU a day has been found to cut the chance of having a heart attack by 36%.
E also keeps the cardiovascular system healthy by working as a vasodilator and an anticoagulant as well as lowering blood pressure and preventing blood clots.
Better immune system
Good amounts of E can boost immune function while low levels are associated with an increase in infections and poor immune response.
High intakes increase the effectiveness of the immune system, strengthening the T-cells and white blood cells that fight disease.
Acts as an antioxidant
One of the most important roles of E is its work as a potent antioxidant. It helps to protect the body from harmful unstable molecules, or free radicals, that can damage cells and are linked to cancer, heart disease and aging.
Cancer prevention
Getting enough E can reduce the risk of developing several types of cancer. This is largely due to both its antioxidant activity and its support of the immune system.
Brain health
E plays a protective role in the brain. It helps to prevent Alzheimer's and has been found to slow the progression of the disease. Some Parkinson's patients have also found E to be helpful.
Skin care
E is great for the skin. It works when taken internally as a supplement as well as when used topically, applied directly to the skin.
Used inside or out, E keeps the skin healthy and youthful, reducing wrinkles. It also has healing properties and fades scars and stretch marks as well as treating burns and scalds.
Eye health
Good intakes of E protect the eyes from cataracts. Taking 400 IU a day has been found to reduce the risk of developing cataracts by 50%.
You can also boost E's effectiveness for eye health by taking it together with other antioxidants such as beta carotene, vitamins A and C, and the mineral zinc.
Healthy muscles
Exercise might be important for health and fitness but, when we use our muscles, free radicals are created which can cause muscle damage.
Good amounts of E offer protection and allow muscles to heal and repair after a work-out.
Benefits of Vitamin E
Nutrition Tip
Vitamin E is actually a group of compounds known as tocopherols and tocotrienols. They are found together naturally in foods and work best as a team.
Alpha-tocopherol is the most biologically active member of the E family and has been researched extensively.
When You Might Need Extra E
Pollution
If you are regularly exposed to air pollution such as traffic fumes or cigarette smoke, some extra E can help protect your lungs from toxins.
This protection can be further enhanced if E is taken together with other antioxidant nutrients. Try combining with vitamins A and C, beta carotene and the mineral selenium.
Menopause
Taking 800 IU of E each day has been found to help reduce hot flashes during menopause.
Extra E also offers protection from the increased heart attack risk that occurs in post-menopausal women.
Fitness
If you play sports, like to work out or just want to keep fit and active, good intakes of E can help to improve your performance. It has been found that athletes who take E supplements have increased stamina and endurance.
Sun exposure
When spending time in the sun, some extra E can help protect the skin from harmful UV rays and damaging sunburn.
E can also be used externally on sunburned skin. It will ease the discomfort and aid healing.
How Much Do You Need?
Getting 400 IU to 1,000 IU of E each day is considered to be safe and effective for most adults in good health.
However, extra E may not be suitable for those with certain medical conditions or for anyone taking some medications or supplements.
Take a look at the Supplement Safety information below and always seek the advice of your doctor or medical practitioner before taking any supplements.
Deficiency Symptoms
- fatigue
- lack of energy
- muscle weakness
- lowered immunity
- reduced libido
Benefits of Vitamin E from the Best Supplement
Look for E as d-alpha-tocopherol in combination with mixed tocopherols.
Avoid the cheaper, synthetic form of E, known as dl-alpha-tocopherol as it is far less effective.
Supplement Safety
Higher doses of E are not recommended if you:
- are planning to have surgery
- have been prescribed blood-thinning drugs like warfarin or aspirin
- use other health supplements that have blood-thinning capabilities such as garlic, fish oil and some herbs
- take medication for high blood pressure
- are deficient in vitamin K
- have a history of bleeding problems
Toxicity
Up to 2,000 IU a day is considered to be safe for most adults in good health.
However, high doses may not be suitable for everyone. Take a look at these Supplement Safety tips above.
Benefits of Vitamin E from the Best Food Sources
- vegetable oils
- nut and seed oils
- whole grains
- wheat germ
- nuts
- seeds
- soy beans
- spinach
- kale
- sweet potatoes