Vitamin E – Benefits, Deficiency Symptoms And Food Sources

vitamin E

Other names :: Anti-aging vitamin, Tocopherols, Tocotrienols, anti-oxidant vitamin

Vitamin E is one of the most talked-about vitamins in America . And with good reason. It is a powerful antioxidant, responsible for protecting the body from pollutants, chemicals, and rancid fats that create the free radicals which in turn contribute to cancer and break down other nutrients in the body. Vitamin E is an effective chain-breaking, lipid-soluble antioxidant in biological membranes, and aids in membrane stability.

Actions and benefits of vitamin E

  • Encourages normal growth and development.
  • Oxygenates tissues, reduces need for oxygen intake, reproductive organs, heart.
  • Protects cell membranes.
  • Anti-blood clotting agent.
  • Vitamin E prevents cell damage by inhibiting the oxidation of lipids (fats) and the formation of free radicals. I
  • An increase in stamina and endurance is also attributed to Vitamin E.
  • Reduces risk of first fatal heart attack in men.
  • Vitamin E is also used topically to great effect for skin treatments – in helping the skin look younger, promoting healing and cutting down the risk of scar tissue forming.
  • Vitamin E can enhance sperm production in some men.

Recommended dosage of vitamin E

  • Men – 10 mg alpha TE (15 IU)
  • Women – 8 mg alpha TE (12 IU)
  • Pregnancy – 10 mg alpha TE (15 IU)
  • Lactation – 12 mg alpha TE (18 IU)

Signs of Overdose:

Deficiency symptoms of Vitamin E

  • Anemia.
  • Premature aging.
  • Acne.
  • Uterine degeneration.
  • Cancer.
  • Neuromuscular impairment.

When more may be required

When your diet is high in refined carbohydrates, fried foods and fat, or you are taking a birth control pill or hormone replacement therapy, then a supplement of Vitamin E might be called for. People suffering from pre-menstrual cramps, menopausal hot flushes, after a stroke or suffering from a heart disease might benefit from Vitamin E. It might also be beneficial to relieve painful or swollen joints, if you are exposed to pollution (that is about all of us), suffer from poor circulation or from Dupuytren’s disease, which is a thickening of the ligaments in the hands.

Best food sources of vitamin E

Unprocessed and unrefined vegetable oils, raw and sprouted seeds, nuts, green leafy vegetables, brown rice, wheat germ, peas, lettuce, spinach, broccoli, asparagus, avocados, wheat, corn.

How to use vitamin E

Available as:

Liquid: the best form due to its high bio availability and fast absorption. Always choose liquid as your first choice when supplementing your diet.

Tablets: available


Heat and/or moisture may alter the vitamin. Refrigeration is recommended.

Useful References

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