8 Unique Benefits of Vitamin E
Your body uses vitamin E for many purposes, including protecting you from oxidative stress and supporting your immune system. You can get vitamin E from a number of foods and supplements.
According toHealthlineAlthough vitamin E is often considered a single compound, it is actually a group of eight fat-soluble compounds with powerful antioxidant effects. Of these, alpha-tocopherol best meets human nutritional needs.
Vitamin E occurs naturally in a number of foods, including seeds, nuts, some vegetables, and some fortified products. You can also take it as a supplement.
It plays many roles in your body. It is perhaps best known for its antioxidant effects, protecting your cells from oxidative damage by neutralizing harmful molecules called free radicals. It is also necessary for proper immune function and cell signaling.
That's why it's no surprise that research shows that vitamin E supplements can benefit your health in a number of ways.
Vitamin E has powerful antioxidant effects. Photo: Stocksy
Potential health benefits of vitamin E
Reduces markers of oxidative stress
Oxidative stress can lead to cell damage and increase the risk of disease. Vitamin E acts as a powerful antioxidant in the body. Studies have shown that high-dose vitamin E supplementation can reduce markers of oxidative stress and enhance antioxidant capacity in certain populations.
For example, a 2018 study of 54 people with diabetic kidney disease found that supplementing with 800 IU of vitamin E daily for 12 weeks significantly increased glutathione peroxidase (GPx) levels compared to placebo. GPx is a group of antioxidant enzymes that protect your cells from oxidative damage.
A 2021 study also found that supplementing with a combination of vitamin E and vitamin C daily for 8 weeks reduced markers of oxidative stress, such as malondialdehyde and ROS, in women with endometriosis.
May reduce risk factors for heart disease
Having high blood pressure and high blood lipid levels such as LDL cholesterol (bad cholesterol) and triglycerides can increase your risk of heart disease. Research shows that vitamin E supplements may help reduce heart disease risk factors such as these in some people.
Some studies also show that taking vitamin E along with omega-3 supplements can reduce bad cholesterol and triglyceride levels in people with metabolic syndrome.
May benefit people with non-alcoholic fatty liver disease
Nonalcoholic fatty liver disease includes a number of conditions that cause fat to build up in the liver in people who drink little or no alcohol. Research suggests that vitamin E supplements may improve some aspects of health in people with this condition.
A 2021 review of eight studies found that vitamin E supplementation reduced levels of the liver enzymes alanine aminotransferase (ALT) and aspartate aminotransferase (AST), reduced blood lipid levels, and improved liver health in people with nonalcoholic fatty liver disease.
Elevated AST and ALT levels may indicate inflammation and liver damage in people with nonalcoholic fatty liver disease.
May help control menstrual cramps
One promising study found that vitamin E supplements may reduce pain in women with this condition.
In a 2018 study of 100 women with menstrual cramps, taking 200 IU of vitamin E daily reduced menstrual cramps more than a placebo. The effect was even better when the vitamin was combined with an omega-3 supplement containing 180 mg of EPA and 120 mg of DHA.
Additionally, a 2021 study found that supplementing with a combination of vitamin E and vitamin C every day for 8 weeks reduced the severity of pelvic pain and menstrual cramps in women with endometriosis.
Other potential health benefits
Vitamin E supplements have also been linked to several other health benefits:
- May benefit skin health
Vitamin E supplements may be helpful for people with certain skin disorders, such as eczema. However, current research is limited and more research is needed to learn more about this potential benefit.
- May benefit cognitive health
Maintaining optimal vitamin E levels and taking supplements may help protect against cognitive decline. But it is unclear whether supplements benefit people with cognitive conditions such as Alzheimer's disease.
- May be beneficial for older adults
Because vitamin E plays important roles in health, such as reducing inflammation and improving immune function, supplements may be beneficial for older adults.
- May improve lung function
Studies have shown that vitamin E supplements can improve lung function and some symptoms of asthma in children and adults.
How much vitamin E do you need?
We usually get enough vitamin E, unless your diet is very low in fat. However, smoking, air pollution, and even exposure to the sun's harmful ultraviolet rays can deplete your body's stores of the vitamin.
According to the National Institutes of Health, adolescents and adults should get about 15 mg of vitamin E per day. Pregnant women should get the same amount. Breastfeeding women should increase their intake to 19 mg.
For children, the agency recommends 4-5mg for infants, 6mg for children 1-3 years old, 7mg for children 4-8 years old, and 11mg for children 9-13 years old.
You don't necessarily need to take capsules to get vitamin E. Many processed foods, especially cereals and juices, are fortified with vitamin E. Vitamin E is also found naturally in many foods, including:
- Vegetable oils, especially wheat germ oil, sunflower oil and safflower oil.
- Nuts and seeds.
- Avocado and other fats.
- Green leafy vegetables.
It is best to get enough vitamin E from food./.
