Vitamin E: What It Is Good For And How To Take Your Supplement

Vitamin E is a fat-soluble vitamin essential for the functioning of the body, due to its antioxidant action and its anti-inflammatory properties, which help to improve the immune system, skin and hair, as well as prevent some diseases such as atherosclerosis and Alzheimer’s disease. 

This vitamin can be obtained through food, being found mainly in vegetable oils or nuts. It can also be purchased as a nutritional supplement in pharmacies, health food stores or online stores, but in these cases it should be taken under the guidance of a doctor or nutritionist.  

Vitamin E: what it is good for and how to take your supplement

What it is used for

The main function of vitamin E in the body is to neutralize the damage caused by free radicals to cells, for this reason it could provide various health benefits, such as:

1. Improve the immune system

Adequate intake of vitamin E, mainly in older people, helps to improve the immune system because free radicals can impair the body’s normal response to pathogens.

In addition to this, some scientific studies indicate that supplementation with vitamin E increases resistance to infections, including the Influenza virus.

2. Improve skin and hair health

Vitamin E promotes skin integrity and maintains cell membranes, increasing their firmness. For this reason, it could prevent early aging and the appearance of wrinkles; improve scarring and some skin conditions, such as atopic dermatitis; as well as prevent damage caused by UV rays on the skin.

In addition to this, this vitamin also favors hair health, because it takes care of the integrity of the strands and apparently improves blood circulation in the scalp, making hair grow healthy and shiny. 

 3. It could prevent neurological diseases

Vitamin E deficiency is related to alterations at the level of the central nervous system. For this reason, many scientific researches try to include supplements of this vitamin to prevent and/or treat diseases such as Parkinson, Alzheimer and Down Syndrome.

In the case of Alzheimer, it has been found that vitamin E intake could influence the neurodegenerative processes that are associated with this condition. However, more scientific studies are needed because the results are inconsistent.

4. It could prevent cardiovascular diseases

Vitamin E intake could decrease morbidity and mortality caused by cardiovascular diseases. According to some research, the intake of antioxidants such as vitamin E could decrease oxidative stress and inflammation in the body, these being factors that have been associated with the emergence of this type of disease.

Also, this antioxidant power helps to control and maintain blood cholesterol levels, in addition to decreasing platelet aggregation and in turn the risk of thrombosis. 

5. It could fight infertility

Vitamin E intake could improve sperm quality, increasing sperm motility in men. For women, studies are inconclusive in this regard. 

6. May improve muscular endurance and strength

Antioxidant supplementation with vitamin E may provide beneficial effects against exercise-induced oxidative tissue damage, and thus may increase muscular endurance and strength, as well as aid in their recovery after training. 

7. It could improve fatty liver

Due to its antioxidant and anti-inflammatory action, high-dose vitamin E supplementation in people with non-alcoholic fatty liver apparently helps to reduce elevated liver enzymes and some other factors indicative of liver damage, such as reduced fat accumulation in the liver and subsequent fibrosis.

Foods with vitamin E

Foods rich in vitamin E are mainly vegetable oils, such as sunflower and olive oil; nuts such as hazelnuts, almonds, peanuts and pistachios and; fruits such as avocado and papaya, for example.

See a more complete list of foods with vitamin E and what the daily recommendation is according to age. 

Vitamin E supplementation

Intake of foods rich in vitamin E usually provides the daily requirement of this vitamin, but it is not recommended for everyone.ina. However, vitamin E supplementation may be indicated by the physician or nutritionist in the following situations:

  • Individuals with fat malabsorption, as may occur in bariatric surgeries, irritable bowel syndrome, chronic pancreatitis, Crohn’s disease or other diseases that may cause deficiency of this vitamin;
  • Genetic abnormality in alpha-TTP enzymes or apolipoprotein B causing severe deficiency of this vitamin;
  • In premature newborns, as vitamin E deficiency can cause retinopathy of prematurity and hemolytic anemia;
  • In cases of high cholesterol and to improve blood circulation;
  • Couples with fertility problems;
  • In elderly people to fight free radicals and improve their immune system.

    • In addition to this, it may also be indicated by dermatologists to maintain skin and hair health. 

    How to take vitamin E

    It is important that before taking vitamin E a doctor or nutritionist is consulted, as the therapeutic objective will be different for each person and therefore, the dosage. Also, the physician may request studies to evaluate the efficacy of vitamin E depending on the disease, so medical accompaniment must be present. 

    How much should it be ingested?

    To maintain adequate levels of vitamin E in the body, an intake of 15 mg per day is recommended for a healthy adult. For daily supplemental vitamin E intake, as part of a multivitamin, the recommendation is 150 mg as a prudent upper limit.

    For the elderly, to enhance immunity, doses between 50 to 200 mg per day of vitamin E in supplemental form may be recommended. However, it is recommended that its use be guided by a physician or nutritionist, who can better adapt the doses according to the needs of each person.

    In the case of premature newborns, the pediatrician might suggest the administration between 10 to 50 mg of vitamin E daily.

    At what time should it be consumed?

    There is no specific schedule, however, the ideal is to consume the vitamin E supplement in conjunction with the heaviest meal of the day to facilitate its absorption.

    For how long should it be taken?

    There is no defined time for which this supplement should be taken, the ideal is to consult the doctor to indicate the dose and time for which it should be taken, according to the purpose for which it is to be used. 

    How many capsules to take?

    Generally, 1 capsule of 180 mg (400 IU) per day is indicated. However, this will depend on what the supplement is indicated for and the dosage in which the supplement is purchased, and you should always consult your treating physician. 

    Possible side effects

    No side effects of vitamin E intake from food have been found. 

    However, vitamin E supplementation is generally safe, except when the recommended dose is exceeded over a large period of time, because it may increase the risk of bleeding and of generating a hemorrhagic stroke, so the maximum dose in adults should be 1,100 mg/day for natural or synthetic vitamin E supplements, in children this upper limit is lower.

    Contraindications

    Vitamin E supplements should be avoided in people who are on treatment with anticoagulants, antiplatelet agents, simvastatin and niacin or who are undergoing radiotherapy or chemotherapy, and should consult their treating physician before taking it.

    It should also not be used in people with active bleeding, before surgery or during the postoperative period. 

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