It is present in many foods, such as nuts, seeds, and plant oils.
Vitamin E is an essential micronutrient involved in many aspects of health. Not only does it have antioxidant properties, but it can also help strengthen immune functions and provide protection against heart disease and cancer. Additionally, it is readily available and present in numerous foods, as well as dietary supplements.
What is Vitamin E?
Vitamin E is a fat-soluble substance that acts as an antioxidant. There are eight different chemical forms of vitamin E, including tocopherols and tocotrienols. However, alpha-tocopherol is the only form used by the human body. This vitamin is available in various dietary supplements, either alone or in combination with other nutrients. Moreover, it is found in many foods, such as nuts, seeds, and plant oils. Among the best dietary sources of this vitamin are wheat germ oil, sunflower seeds, almonds, safflower oil, and hazelnuts. While vitamin E deficiency is rare, it can occur due to certain diseases or genetic disorders that affect the absorption or transportation of vitamin E.
Health Benefits
A sufficient intake of vitamin E brings numerous benefits to the body, and experts consider the following to be the most important:
Can help protect heart health
It is well-known that vitamin E has anti-inflammatory properties,” says Melany Murphy Richter, a nutritionist and owner of the private nutrition clinic Wholistic Ritual in Los Angeles. According to Richter, vitamin E can benefit the endothelium (the layer of cells lining the inner surface of blood vessels) and help reduce plaque buildup in the blood vessels. While maintaining an adequate level of vitamin E in the blood through diet can have health benefits, it is not yet clear whether supplementing with this vitamin provides the same benefits. According to a 2022 literature review, observational studies have shown that higher levels of vitamin E in the blood may be associated with a lower risk of heart disease. On the other hand, a 2021 review analyzing vitamin E supplementation found that high levels of vitamin E may also be associated with adverse cardiovascular outcomes.
Can enhance brain health
There is considerable interest among experts in the potential benefits of vitamin E supplementation, particularly when it comes to slowing the progression of Alzheimer’s disease,” says Dr. Yvonne Covin, an internal medicine specialist from Dallas. Vitamin E strengthens neuroprotective properties and can help improve blood flow to the brain, allowing it to receive more oxygen and nutrients, adds Richter. A recent review of 15 studies found that a reduced risk of dementia and Alzheimer’s disease is associated with increased intake of vitamin E from food or supplements. However, further research is needed as another review concluded that there is no evidence to suggest that vitamin E can prevent the progression of dementia and improve cognitive function in individuals with Alzheimer’s disease.
Can help preserve good vision
Vitamin E can be beneficial in protecting against age-related macular degeneration, which is the leading cause of vision loss among older adults,” says Dr. Covin, adding that in combination with zinc, it can slow down the progression of this disease. Interestingly, a 2016 study also linked low intake of vitamin E (as well as other nutrients like omega-3 fatty acids, zinc, and vitamin D) with an increased risk of macular degeneration.
Can reduce inflammation and strengthen immunity
Vitamin E helps protect cells from damage caused by free radicals,” explains Murphy Richter, clarifying that the accumulation of free radicals can contribute to the development of various inflammatory diseases, including heart disease and cancer. Research suggests that vitamin E plays a crucial role in immunity and can help regulate susceptibility to certain infectious diseases.
Vitamin E can strengthen the function of our white blood cells,” Richter adds, noting that a 2020 meta-analysis found that vitamin E supplementation reduces levels of certain inflammatory markers, including C-reactive protein and interleukin-6.
Can reduce liver inflammation
There is strong evidence supporting the idea that vitamin E is helpful in non-alcoholic fatty liver disease, a condition that causes inflammation and excessive fat deposition in the liver,” says Dr. Covin, adding that vitamin E supplementation in individuals with non-alcoholic fatty liver disease has been shown to reduce inflammation levels, confirmed by biopsies and blood tests. A recent review found that vitamin E supplementation decreases liver enzyme levels (which can be indicators of liver disease) and improves tissue changes associated with non-alcoholic fatty liver disease. Additionally, one study showed that increased vitamin E intake may be associated with a reduced risk of developing non-alcoholic fatty liver disease in individuals with diabetes and in obese individuals.
Precautions
High doses of vitamin E in supplementation can affect blood clotting mechanisms in the body and increase the risk of hemorrhagic stroke,” says Richter, emphasizing that vitamin E supplements are not recommended for individuals taking statins or blood thinners such as warfarin. Therefore, it is best to consult with a doctor before starting regular intake of a vitamin E dietary supplement, especially if you are taking any medications or have a chronic illness. Possible side effects of excessive vitamin E doses, as Richter mentions, include gastrointestinal problems, headaches, fatigue, and muscle weakness. If you decide to take a dietary supplement with vitamin E, Dr. Covin recommends limiting the intake to a maximum of 400 international units per day.
If you are taking a vitamin E supplement, make sure to check if it is present in other dietary supplements you are taking, such as prenatal supplements, hair vitamins, etc., to avoid exceeding the recommended daily dosage.
