What Form Of Vitamin E Is Best
What Form of Vitamin E is Best?By: Dr. George Obikoya
There is no denying that vitamin E is extraordinarily beneficial for your body in many different ways. Researchers discovered Vitamin E about eighty years ago, but only in the past few years have we started to appreciate its power as an antioxidant.
Research studies have shown that Vitamin E fights oxygen free radicals, and helps stave off diseases and enhance our overall health. Yet most of us do not get even the recommended daily allowance of 30 International Units. Unless you want to drink two quarts of corn oil and eat a pound of sunflower seeds everyday, the only way to increase your Vitamin E intake is with supplements, preferably in liquid form due to better absorption than pill form. Vitamin E deactivates potentially damaging oxygen free radicals, and prevents heart diseases and other related complications. People with exiting heart disease who take Vitamin E have a 77% lower risk of subsequent heart attack that those who do not.
Vitamin E protects against prostate cancer. One recent finish study reported a reduced incidence of prostate cancer in male smokers who took 50 IU Vitamin E daily for five to eight years.
Vitamin E prevents or delays cataracts and macular degeneration. Liquid vitamin E supplementation cuts the incidence of cataracts in half. The risk of late stage macular degeneration, the leading cause of blindness in the elderly, is significantly lower in older adults who take high levels of Vitamin E.
How Can You Get Enough Vitamin E
Vitamin E is found in nearly all foods to some extent. For this reason, most people are not at risk of deficiency.
Yet, disorders that affect the absorption of fat, such as cystic fibrosis or liver disease, may lead to deficiency over time, especially if your diet is low in vitamin E .
Increasing your vitamin E intake is easy, even without supplements. For instance, an excellent strategy would be to add some sunflower seeds or almonds to your diet.
You can also increase the absorption of vitamin E from low-fat foods by eating them with fat. Adding a tablespoon of oil to your salad could make a significant difference.
How Much Vitamin E Do You Need Per Day
For most adults, its generally recommended to get in at least 15 milligrams of vitamin E daily, although this number jumps up to 19 milligrams for women who are breastfeeding.
The vitamin E requirement for children can vary widely based on age, however, as vitamin E needs gradually increase as we get older. Here are the recommendations for vitamin E intake from the National Institutes of Health:
- 06 months: 4 milligrams daily
- 712 months: 5 milligrams daily
- 13 years: 6 milligrams daily
- 48 years: 7 milligrams daily
- 913 years: 11 milligrams daily
- 14+ years: 15 milligrams daily
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Almonds: 73 Mg 49% Dv
Out of all the nuts, almonds boast the highest levels of vitamin E, with 49 percent of the DV per 1-ounce serving. Almonds are filling, too, with 14 grams of healthy fat and 6 grams of protein per serving, making them the perfect snack or yogurt topper.
Eating almonds is linked to a decreased risk of heart disease because they help lower bad LDL cholesterol, per the Harvard T.H. Chan School of Public Health.
Kirkland Signature Vitamin E
Kirkland Signature is well-known for providing simple and effective supplements, but in this case, the simplicity of the ingredients subtracts slightly from the efficacy of the supplement.
It contains 400 IUs of vitamin E inside a gelatin-based softgel, but unlike other competitors, it does not use any type of natural vegetable oil as a solvent for the vitamin E.
Since vitamin E is a fat-soluble compound, this could lead to somewhat lower bioavailability in your system, so while the dosage is great, its absorption might not measure up to the other options out there.
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Foods High In Vitamin E
Need more Vitamin E in your diet? Vitamin E is a group of powerful antioxidants studied for their ability to help your body ward off infections, improve skin health and generally protect cells throughout your entire body. While Vitamin E is found in many foods and most people are unlikely to become deficient, its not always easy get the full recommended amount daily. Its why many turn to Vitamin E supplementation.
Wondering if youre getting your recommended daily dose of Vitamin E from diet alone? Heres a look at the top foods that include this vital antioxidant and how to incorporate them into your diet.
Why Supplement Vitamin E
All this food aside, some people can benefit greatly from taking a Vitamin E supplement. Whether youre taking extra measures to prevent coronary heart disease, or you simply want to boost your bodys immune function or prevent inflammation, incorporating a pure Vitamin E supplement into your daily routine is an easy way to boost your daily intake.
If youre interested in Vitamin E supplementation, always consult your doctor first to see if its right for you. And if youve already got the green light to boost your daily intake, choose an all-natural supplement rather than a synthetic one that youd find in big-box stores. Research your options and select the best Vitamin E supplements money can buy: those that contain no additives or fillers and only pure Vitamin E.
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Health Benefits Of Vitamin E
- Reduced Risk of Heart Disease – Vitamin E is thought to help prevent heart disease by inhibiting oxidation of low-density lipoprotein cholesterol, and helping to prevent blood clots which could lead to a heart attack. Studies report mixed results as to the effectiveness of supplements.
- Reduced Cancer Risk – Vitamin E may help reduce cancer risk by acting as an antioxidant and by preventing formation of carcinogenic nitrosamines formed in the stomach from nitrites in foods.
- Promoted Eye Health – At least one study has shown intake of the DV for vitamin E reduces risk of age related eye damage by 20%. Other studies, however, fail to find any association.
- Alleviation of Chronic Inflammation – Preliminary studies show that vitamin E can help mediate the inflammatory response and may help those with type II diabetes or chronic heart failure, who suffer from chronic inflammation.
- Reduced Risk of Dementia – Preliminary findings have shown increased levels of vitamin E to have a protective effect on mental functioning as people age. Further studies need to be conducted to confirm this finding.
- Reduced Risk of ALS – A long range study found that increased intake of Vitamin E over 5 years could reduce risk of ALS. Further studies are needed as the sample size was small.
Erbaviva Stretch Mark Oil
- Who its best for: those seeking a naturally soothing and fragrant oil to help reduce appearance of stretch marks
- Form: topical oil
Erbaviva Stretch Mark Oil is a soothing treatment that may help reduce the appearance of stretch marks. The oil contains a variety of ingredients, including rosehip oil and vitamin E.
An older study in pregnant women demonstrated that topical treatment with a cream containing vitamin E and rosehip oil reduced stretch mark severity and prevented the appearance of new stretch marks over 17 months, compared with a placebo group .
This product is certified organic and cruelty-free. It does not contain petrochemicals, silicones, artificial dyes, or artificial fragrances.
The product has many positive customer reviews online, but there are some that note its strong rosemary smell was a turn-off for them.
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How Much Does An Adult Need
According to the National Institutes of Health , the U.S. Recommended Daily Allowance for adults older than 14-years is 15 mg pregnant women of any age should get 15 mg and breastfeeding women of any age should take 19 mg .Dr. Weil recommends supplementing with vitamin E that provides a minimum daily dose of 80 mg of the whole complex, including the four mixed tocopherols as well as the four mixed tocotrienols. It should provide at least 10 mg of tocotrienols. If you cant find that, look for a product with mixed natural tocopherols . Avoid dl-alpha-tocopherol, the synthetic form.
How To Ensure You Get The Right Vitamins And Minerals In The Right Amounts
Vitamins and minerals are as essential for living as air and water. Not only do they keep your body healthy and functional, they protect you from a variety of diseases.
Vitamins and minerals get thrown together, but they are quite different. Vitamins are organic substances produced by plants or animals. They often are called “essential” because they are not synthesized in the body and therefore must come from food.
Minerals are inorganic elements that originate from rocks, soil, or water. However, you can absorb them indirectly from the environment or an animal that has eaten a particular plant.
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Edens Semilla Vitamin E Oil
For treating skin and scar tissue, Edens Semilla Vitamin E Oil is a great choice. This liquid vitamin E solution uses a blend of vegetable oils including sunflower, sweet almond, apricot, and jojoba oil.
These oils serve as the delivery vehicle for a concentrated topical treatment that can be applied to your skin, nails, or even hair. Its all-natural ingredients make it an attractive option as a topical vitamin E supplement.
I Deficiency Of Vitamin E:
Vitamin E deficiency is uncommon. Premature infants of low birth weight are in higher risks of having vitamin E deficiency. Vitamin E supplements can help to reduce the risks of retinal damage and infections in these infants.
A major vitamin E deficiency can lead to severe health damage. Some common risks of diseases and health issues due to the low levels of vitamin E are:
- Reproduction related disorders
- Poor transmission of nerve impulses
- Skeletal myopathy
- Peripheral neuropathy
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Best Source Of Vitamin E
Choosing the appropriate source of vitamin e can be tough. However, if you consider these factors, your job will be easier. These factors will be discussed:
- Product Quality: One of the most important factors to consider when purchasing a product is its quality. Nobody would want a low-quality or easily worn-out object. They are even willing to spend a somewhat greater price for a good product.
- Sturdiness: Reliability and durability are inextricably linked. Because it is tough and resilient, your source of vitamin e will last you for many months.
- Product availability: New items are frequently introduced to replace outdated products. This new product has most likely been updated in some way and may thus have new features. Why is a source of vitamin e brand item no longer available because its producers refuse to support them?
- Seller’s Rank: Don’t you find it fascinating? You must have an excellent product, be known, and grow. These are both significant objectives. The product is successful based on its growing user base. Because more people are purchasing things, producers must provide better after-sales service and quality.
- Customer Feedback: You will not be held liable for things that went wrong with previous clients, will you? If you have higher ratings, people are more likely to be satisfied with your service.
Linus Pauling Institute Recommendation
The Recommended Dietary Allowance for vitamin E for adult men and women is 15 mg per day. Notably, more than 90% of individuals two years of age and older in the US do not meet the daily requirement for vitamin E from food sources alone. Therefore, LPI recommends that generally healthy adults take a daily multivitamin/mineral supplement, which usually contains 30 IU of synthetic vitamin E equivalent to 13.5 mg of RRR–tocopherol and 90% of the RDA.
The Linus Pauling Institutes recommendation to take a daily multivitamin/mineral supplement containing vitamin E is also appropriate for generally healthy older adults. MVMs typically contain 30 IU of synthetic vitamin E, covering 90% of the RDA.
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What Are The Best Sources Of Vitamin E
Nuts and seeds
- Sunflower seeds: 10 mg per ounce serving
- Almonds: 7.3 mg per ounce serving
- Hazelnuts: 4.3 mg per ounce serving
- Pine nuts: 2.7 mg per ounce serving
- Peanuts: 2.4 mg per ounce serving
- Wheat germ oil: 20 mg per tablespoon
- Hazelnut oil: 6.4 mg per tablespoon
- Sunflower oil: 5.6 mg per tablespoon
- Almond oil: 5.3 mg per tablespoon
Fruits and vegetables
- Avocado: 2.1 mg per serving
- Red sweet Pepper : 1.9 mg per one medium pepper
- Mango : 1.5 mg per serving
- Kiwifruit: 1 mg per one medium fruit
- Turnip Greens: 1.6 mg per cup
- Butternut Squash : 1.3 mg per half a cup
- Broccoli : 1.1 mg per half a cup
- Abalone: 3.4 mg per serving
- Atlantic salmon: 2 mg per serving
- Rainbow trout: 2 mg per serving
- Crayfish: 1.3 mg per serving
Butternut Squash: 26 Mg 18% Dv
Butternut squash, a fall favorite, is known for its high levels of beta-carotene, or provitamin A, for healthy vision. The Thanksgiving staple is also a good source of vitamin E, with 18 percent of the DV per 1 cup cooked.
Because vitamins A and E are fat-soluble, cook it in olive oil to make sure your body soaks up the squash’s nutrition. Try one of these protein-packed butternut squash meals.
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One Love Organics Botanical E Youth Preservation Serum
- Who its best for: those with combination skin and seeking lightweight oil to hydrate and reduce breakouts
- Form: topical oil
One Love Organics Botanical E Youth Preservation Serum is a lightweight serum appropriate for all skin types. It combines vitamin-E-rich ingredients like watermelon seed oil with vitamins E and C to create an antioxidant-rich treatment .
Its been formulated with innovative plant cell technology intended to help promote a more balanced complexion.
This product is free of synthetic fragrances, dermatologist-tested, and cruelty-free. Plus, its certified natural and organic by Ecocert, a European organics certification group.
The product has been tested on paid human volunteers for skin tolerance. The brand website states that their products have received the gold standard irritancy score of zero, which means that even individuals with the most sensitive skin types tolerate it well.
Vitamin E Foods Recipes
Making a few simple switches to your diet is the best way to squeeze in an extra serving of vitamin E foods. There are plenty of nutritious foods rich in vitamin E to choose from, making it easier than ever to increase your intake.
Here are a few recipes that pack in a hearty dose of vitamin E to help you meet your daily needs:
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Are There Different Types Of Vitamin E
Yes, and the differences are important. Vitamin E can be used to describe eight different compounds called tocopherols and tocotrienols. Alpha-tocopherol is the most biologically active form of Vitamin E in our tissues and cells and the type that the body prefers to absorb and use.
The naturally occurring forms of Vitamin E have a “d-” prefix, like d-alpha-tocopherol, and synthetic or manufactured vitamin E has a “dl-” prefix, like dl-alpha-tocopherol. The natural forms, beginning with d are more beneficial for our eyes and body.
The National Institute of Health states that, People need approximately 50% more IU of synthetic alpha tocopherol from dietary supplements and fortified foods to obtain the same amount of the nutrient as from the natural form. Further adding that the RDA for natural sources of Vitamin E is 22.4 IU and the corresponding value for synthetic alpha-tocopherol would be 33.3 IU.
Josie Maran Argan Oil Hair Serum
- Who its best for: those with any hair type seeking a topical serum for moisturizing scalp and hair, adding shine, and smoothing frizz
- Form: topical oil
Josie Maran Argan Oil Hair Serum combines vitamin E with moisturizing ingredients, including argan, jojoba, avocado, and olive oils.
To use, simply rub 12 drops of serum between your palms and work through your hair from root to end. Its designed to help add moisture, smooth frizz, and add a subtle shine to any hair type. It may also help repair damage from heat, color, and styling.
This hair serum is vegan, cruelty-free, and free of parabens, sulfates, and synthetic fragrances.
This product has hundreds of raving positive reviews for its effectiveness, lightness, and ease of use.
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The Recommended Dietary Allowance
The RDA for vitamin E was last revised by the Food and Nutrition Board of the US Institute of Medicine in 2000 . The RDA is based largely on the results of studies done in the 1950s in men fed vitamin E-deficient diets. In a test-tube analysis, vitamin E suppresses the breakdown of red blood cells induced by hydrogen peroxide. Because hemolysis has also been reported in children with severe vitamin E deficiency, the preventive effect of vitamin E against oxidative damage-induced hemolysis was considered to be a clinically relevant in vitro analysis to assess vitamin E status. Importantly, this means that the latest RDA for vitamin E continues to be based on the prevention of deficiency symptoms rather than on health promotion and prevention of chronic disease.
The forms of -tocopherol that meet the recommended intakes are RRR–tocopherol the only naturally occurring form of vitamin E and the three synthetic isomers, RRS-, RSR-, and RSS–tocopherol, which are found in nutritional supplements and fortified food.
Table 1 lists the RDA for -tocopherol expressed in both milligrams and international units .Table 1. Recommended Dietary Allowance for -Tocopherol*#
*These recommended intakes are limited to 2R-stereoisomeric forms of -tocopherol.#One mg of 2R–tocopherol is equivalent to 1.5 IU, and one IU is equivalent to 0.67 mg of 2R–tocopherol.