How Can I Get More Vitamin E
To get the recommended amount of vitamin E, eat a variety of foods, including:
- vegetable oils, including safflower, corn, and soybean oils
- nuts and seeds, including almonds, hazelnuts, and sunflower seeds
- leafy vegetables, such as spinach and broccoli
- fortified breakfast cereals, margarine, and spreads
- red peppers, salmon, and avocado
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.
What Is Vitamin E Importance Of Vitamin E In Body
Vitamin E is a fat-soluble vitamin that acts as an antioxidant in the body. Its broken up into two different forms: tocopherols and tocotrienols. A specific form of vitamin E called alpha-tocopherol is the most commonly found form in the modern Western diet.
Because of its antioxidant properties, vitamin E is absolutely essential to health. Vitamin E benefits many aspects of health and has been shown to reduce PMS symptoms, support skin and hair health, and promote healthy vision. It also protects your cells against oxidative damage, keeps your immune system running and helps prevent chronic disease. Plus, it reduces blood clotting and is involved in eye health, brain function and gene expression.
Because its so abundant throughout the diet, deficiencies are incredibly rare and usually only occur in people with other health conditions that impair the absorption of fat. However, a deficiency in vitamin E can come with some serious and long-lasting health consequences if not addressed.
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Amazon Elements Vitamin E
Amazon Elements Vitamin E is a is a basic vitamin E supplement that uses a mixture of alpha, beta, gamma, and delta tocopherols. Each gelatin-based softgel provides 400 IUs of vitamin E, which is dissolved in soybean oil.
Those looking to avoid soy, and those who are strict vegetarians and vegans, will want to opt for something else, but if these relatively minor issues dont concern you, its a solid choice.
Role In Health Support
Protection Against Free Radical Damage
Vitamin E is a potent antioxidant. Because it is fat soluble, we see it offer protection against damage to the fats that line the outside of every cell of our body.
When the fats in our membranes become damaged, important cell functions become compromised. Based on this important mechanism, researchers have studied whether diets low in vitamin E are associated with many diseases associated with aging.
We also see vitamin E protect fats from free radical damage before we eat them. We’ll talk about the role of vitamin E in protecting foods during storage below in the Impact of Cooking, Storage, and Processing section.
Protection Against Heart Disease
Vitamin E helps protect LDL cholesterol from free radical damage. Free radical damage typically involves an unwanted interaction with a reactive oxygen-containing molecule. When vitamin E is deficientand under some other circumstances as wellit is possible for LDL cholesterol to become insufficiently protected and damaged by oxygen. When damaged in this way, the LDL cholesterol is often referred to as “oxidized LDL.” If the process continues, it is possible for oxidized LDL to accumulate in blood vessel walls and create the early stages of hardening of the arteries .
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How Much Vitamin E Should You Consume
According to the National Institutes of Health , the recommended dietary allowance for people over the age of 14 is 15 mg. This amount is also set as vitamin E Daily Value , meaning its used as a reference point on the labels of dietary supplements and foods.
Women who are breastfeeding need more 19 mg whereas children have lower requirements, starting from 4 mg for infants and rising to 11 mg from ages nine to 13. Tolerable Upper Intake Level for vitamin E a maximum daily dose deemed to be safe is 1,000 mg.
Foods High In Vitamin E
Werful antioxidants that protect your cells from oxidative stress. If you dont get enough, you may become more prone to infections, experience impaired eyesight or suffer from muscle weakness. Fortunately, vitamin E is widespread in foods. As a result, you are unlikely to become deficient unless your nutrient absorption is impaired.
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How Much Vitamin E Do You Need
The recommended daily value of vitamin E for individuals 14 years of age and older is 15mg. You can generally get your daily dose of vitamin E through a balanced diet.
Taking oral supplements are also available but you should exercise caution when taking supplements. Excessive vitamin E can create side effects.
Healthy Foods That Are High In Vitamin E
Vitamin E is a fat-soluble vitamin that is essential for the immune system to function properly and prevents blood platelets from clotting and sticking to blood vessel walls. It can also work as an antioxidant that prevents damage to cells due to exposure to free radicals.
Vitamin E supplements used to be popular because people hoped they’d help prevent heart disease and cancer. But research has shown mixed results, and potential for harm if taken in very large doses. It’s probably best to skip the supplements and get your vitamin E from foods instead.
The average adult needs about 11 milligrams of vitamin E every day.
Here are ten healthy foods that are also good sources of vitamin E.
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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.
What Is The Best Form Of Vitamin E To Take As A Supplement
Ideally, look for vitamin E supplements that contain alpha-tocopherol, which is the biologically active form of vitamin E that is most well-absorbed by the body .
Those who prefer naturally sourced vitamin E may want to opt for supplements made with d-alpha tocopherol. Products that contain dl-alpha tocopherol are derived from synthetic vitamin E but are often more affordable.
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Before Taking This Medicine
Ask a doctor or pharmacist if it is safe for you to use vitamin E if you have other medical conditions, especially:
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a bleeding or blood clotting disorder such as hemophilia
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an eye disorder called retinitis pigmentosa
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a vitamin K deficiency
-
high cholesterol or triglycerides
-
a history of stroke or blood clot or
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if you need surgery, or have recently had surgery.
FDA pregnancy category C. It is not known whether vitamin E will harm an unborn baby. Taking vitamin E in amounts that do not exceed the recommended dietary allowance is considered safe however, supplementation is not generally recommended unless dietary vitamin E falls below the RDA. Do not use this medicine without a doctor’s advice if you are pregnant.
It is not known whether vitamin E passes into breast milk or if it could harm a nursing baby. Do not use this medicine without a doctor’s advice if you are breast-feeding a baby.
Your dose needs may be different during pregnancy or while you are nursing.
How Can You Tell If Vitamin E Oil Is Pure
The best way to tell whether a vitamin E oil is pure is to first look at the ingredient list, which should be minimal. Ideally, it should only contain alpha-tocopherol and an oil, like extra virgin olive oil. Additionally, look for vitamin E oils that bear a third-party certification seal whenever possible, such as UL, NSF International, or ConsumerLab, as this verifies that the product contains what it says it does and in the claimed amounts.
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It May Delay Signs Of Aging
Multiple studies have shown that vitamin E can help improve bone metabolism and prevent osteoporosis, a common condition affecting the elderly population. Another tell-tale sign of aging is sarcopenia a degenerative muscle condition. And, according to a review published in the Nutrition Research journal, vitamin E can delay the loss of muscle mass and strength, as well as enhance muscle regeneration.
Honest Glow On Body Oil
- Who its best for: those seeking an all-natural, organic product to reduce stretch marks, especially those related to pregnancy
- Form: topical oil
Honest Glow On Body Oil contains moisturizing oils like jojoba, coconut, and olive oils, plus vitamin E to support skin health throughout pregnancy.
More research is needed, but some evidence suggests that massaging pregnant bellies with oils may help prevent or reduce the severity of stretch marks .
The instructions say you can apply it any time, but its especially recommended after taking a bath or shower to enhance skin moisturizing effects.
This product is certified organic and cruelty-free. The Honest brand is widely used and known to put safety and simplicity first.
Additionally, the product has overwhelmingly positive reviews online from pregnant, postpartum, and nonpregnant people using it for skin hydration.
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Vitamin E: Are There Any Risks
According to the NIH, the vast majority of people are able to get enough vitamin E from a balanced diet and do not need to supplement. But when supplements are used according to the guidelines, they tend to be tolerated well and do not produce any severe side effects.
However, overdosing on vitamin E can lead to serious health consequences. Because its a fat-soluble compound, its excess cannot be washed out with urine. Instead, its stored in the body. When the vitamin E reaches a toxic level, it can lead to excessive bleeding, fatigue, nausea, blurred vision and reproductive health problems.
Whats more, vitamin E may interact with certain medications. For example, combining it with anticoagulant or antiplatelet medications may increase your chances of bleeding. Supplementation is also not recommended during cancer therapies, as vitamin E may reduce their effectiveness by protecting the cancerous cells from oxidative damage.
Additional resources
What Are The Risks And Side Effects Of Vitamin E
A well-balanced diet that includes vitamin E is beneficial. However, exceeding the RDA of alpha-tocopherol through supplementation might cause:
- risk of a hemorrhagic stroke
You may also experience abnormal bleeding, vomiting, and diarrhea.
Overall, it is not recommended to surpass the RDA of fat-soluble vitamins, such as vitamins A, D, E, and K.
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Health Benefits Of Vitamin E
Vitamin E is a nutrient thats vital for reproduction, vision, the brain, skin, and blood. The vitamin can support immune function, eye health, avoid inflammation and coronary heart problems. This nutrient has remarkable antioxidant potential.
This means that adequate vitamin E intake could shield the cells against free radical damage. These free radicals can play a role in some serious ailments, such as cancer and heart disease.
All these antioxidant components make it a viable option for curbing the cancer risk. It might also help with the functional decline in Alzheimers disease.
But, there is more. Other than its impact on heart disease, the vitamin can aid with eye-related benefits.
This vitamin decreased the risk of having advanced age-induced macular degeneration by a staggering 25%. These results were noted in patients who already had some early signs of this ailment.
Moreover, a vitamin E deficiency can lead to nerve pain. Experts suggest adults get 15 mg of this vitamin a day to avoid a vitamin E deficiency.
Luckily, vitamin E deficiency is pretty rare. Thats because most of the food you eat can give you that healthy nutrient intake you are looking for.
Any irregularities, however, like whether you need vitamin E supplements or anything else for heart disease, are better discussed with a specialist.
Foods High In Vitamin E For Your Skin Hair And Heart
Vitamin E may just seem like something added to your lotion or conditioner, but its actually an essential nutrient that does more than nourish your skin and hair. Vitamin E refers to a group of powerful antioxidants that provide a variety of anti-inflammatory functions and destroy free radicals to protect your cells from oxidative damage. Moreover, since vitamin E also plays several roles in supporting the immune system and protecting against diseases such as heart disease and cancer, deficiencies can make you more prone to illnesses, infections, and inflammatory diseases, as well as eyesight impairments and muscle weakness.
Since vitamin E is a fat-soluble nutrient, absorption is increased in the presence of dietary fat. Therefore, when eating any food high in vitamin E that isnt oil or fat itself, its best to pair the vitamin E food with another food that contains fat. Fortunately, there are quite a few foods that contain at least some vitamin E, though the best dietary sources of vitamin E are high in alpha-tocopherol, the most bioactive form of the nutrient. To ensure you have the shiniest, full head of hair, supple and soft skin, and formidable immune system, keep reading for a list of the foods highest in vitamin E.
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Top 15 Vitamin E Foods & Their Benefits
May 2, 2018
From its potent antioxidant properties to its ability to protect your cells against damage, vitamin E can have a powerful effect when it comes to your health. Getting enough vitamin E foods in your diet may aid in the treatment of certain skin conditions, boost hair growth and even support healthy vision in addition to the other vitamin E benefits these foods provide.
Found in a wide variety of nutrient-dense foods like fruits, vegetables, nuts, seeds and oils, upping your intake of vitamin E is easy to do and can come with some pretty big benefits. Heres what you need to know about this important micronutrient and how you can be sure to get in your daily dose.
It May Keep Your Skin Healthy
Vitamin E is mostly known for its beneficial effect on our skin. According to the Journal of Molecular Medicine , it preserves the integrity of skin lipid components and provides protection against UV-induced photodamage. Photoaging contributes to the development of wrinkles, uneven skin texture, hyperpigmentation and discoloration. According to a meta-analysis published in the PLoS One journal, vitamin E may also protect against conditions such as atopic eczema, vitiligo and acne.
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Where To Find And How To Use Vitamin E Foods
Vitamin E can be found in a variety of foods that are available right at your local grocery store. To give your vitamin E intake a boost, simply head to the produce section and start stocking up on a few foods with vitamin E, such as avocados, turnip greens, spinach and tomatoes. You can also check out the health section of your favorite store or look online to find some of the more concentrated sources of vitamin E, such as wheat germoil.
Vitamin E supplements are also available in capsule form and are often used by doctors to treat more severe vitamin E deficiencies. The gel from these capsules can also be extracted and applied directly to the hair or skin. However, if taken by mouth, there is concern that vitamin E supplementation could increase the risk of bleeding and stroke. It may also cause side effects, such as stomach cramps, nausea, diarrhea and fatigue.
In most cases, its best to get your vitamin E through whole food sources rather than supplements unless under medical supervision to minimize the risk of these negative side effects. Not only that, but including a wide array of vitamin E-rich fruits and veggies in your diet can also supply other important nutrients that your body needs. In fact, many sources of vitamin E are also good sources of vitamin K and also considered nutritious vitamin C foods as well.
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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