Vitamin E – Sources, Benefits, Overdose and Deficiency
Vitamin E is important for preventing a variety of diseases and for your health. It is found in many foods as well as supplements. Although, it’s best consumed via the foods we eat. It is rare to have a deficiency in Vitamin E, and it’s important to note that an overdose of vitamin E due to using supplements isn’t healthy either.
Vitamin E Sources
There are many great food sources of Vitamin E. You can find it naturally in some of the tocopherols such as alpha and beta as well as gamma and delta. The most common type is the alpha-tocopherol, according to Elizabeth Somer, who is an author of “Essential Guide to Vitamins and Minerals” as told to Live Science.
Good sources of Vitamin E are from nuts like almonds and peanuts as well as hazelnuts. Vegetable oils like sunflower and wheat germ as well as corn oils, soybean oils and safflower oils are also excellent sources. Per the National Library of Medicine, sunflower seeds, and leafy greens are also ideal sources of Vitamin E.
Vitamin E is also a common additive to other supplements. Jim Donovan, president of NuTru™ , a vegan nutraceuticals company, uses vitamin E in all of his supplements. This is a safe way to supplement a little extra boost of vitamin E into your diet without adding too much to be concerned about a potential overdose.
Benefits Of Vitamin E
There are a variety of benefits to taking your Vitamin E. Vitamin E functions to help fat-soluble antioxidants. It helps to protect the cells from damage, and it may also aid in reducing other health issues such as heart disease and cancer, as well as prevention of dementia.
Vitamin E helps to improve the function of the immune system and protects the eyes and the eyesight. A study of the Dept of Epidemiology and Health Statistics of Qingdao University also found that the vitamin intake and the higher serum tocopherol levels have been linked to a lower risk of cataracts due to age.
Vitamin E also functions in creating the hormone prostaglandins which regulates many of the body processes like blood pressure and reproduction, as well as muscle contractions. In recent studies, it also helps to repair the muscles.
For those who are suffering from Crohn’s disease and cystic fibrosis or even an inability to get rid of the bile in the liver, this may also help them to avoid further issues with their digestion.
How Much Vitamin E Should You Need?
According to the daily recommended allowance, you need 15 milligrams of Vitamin E once you’re over the age of 14. This is per the National Institute of Health. Breastfeeding women may require more up to 19 mg per day. The top safety limit is 1,000 mg or 1500 IU.
Most people get plenty from a healthy diet, and few need a supplement. Always check with your doctor before taking any supplements. If you’re taking any medications, these supplements may interact with your medications so always check with your doctor to make sure that they are safe for you to take.
Overdose Of Vitamin E
Vitamins are natural and healthy for the body but, they shouldn’t always be taken. Some vitamins will interact with drugs in the case of Vitamin E it can interact with up to 221 drugs. Fat-soluble vitamins are stored, and the excess isn’t washed out via the urinary tract. Vitamin E is one of these which means that when taken in excess it can become toxic.
Getting your Vitamin E from the foods you eat doesn’t appear to be dangerous. However, there are issues if you’re getting it in your foods and a supplement form.
Per the article by Janis Jibrin, a nutritionist, if you’re getting too much, you can risk bleeding and other issues such as fatigue and blood thinning. Supplemental vitamin E is strongly discouraged before surgeries.
Also, although it can help reduce the risk of cancer, too much can bring on an earlier death. Therefore, larger doses should be avoided at all costs.
Vitamin E Deficiency
It’s very rare to have a deficiency in Vitamin E. Many are prone to deficiencies, but this isn’t a common one. Those who suffer from fat malabsorption and abetalipoproteinemia are much more likely to have a deficiency. Deficiencies may cause anemia, ataxia, skeletal myopathy, peripheral neuropathy, impairment of your immune responses, nerve damage, and retinopathy. Care should be taken to follow the doctor’s orders if taking supplements of Vitamin E.