• Vitamins and Supplements

7 Surprising Benefits of Vitamin E

From supercharging your immune system to keeping your skin clear, vitamin E is essential for maintaining your well-being.

But to make the most of the benefits of vitamin E, it’s important to consume enough of this nutrient through food or supplements.

In this article, we’ll take a closer look at all the benefits of vitamin E, where to find it, and how to maintain your intake to take proper care of your health.

What is Vitamin E?

Vitamin E is a fat-soluble antioxidant that supports various bodily processes to help maintain your health.

It plays a crucial role in protecting your cells from oxidative damage, a well-known cause of diseases like prostate cancer. 

Because natural vitamin E is fat-soluble, it can be dissolved and stored in the body when consumed. 

This allows the body to access vitamin E as needed, but if consumed in excess, it can cause a buildup of this nutrient.

That’s why it’s important to adhere to your daily dietary requirements. This will reduce your risk of vitamin E overdose and other health complications.

What are the Benefits of Vitamin E?

Reduces oxidative stress

Oxidative stress is a condition that develops when the body is frequently exposed to free radicals — these are unstable atoms that can contribute to cellular damage.

Prolonged oxidative stress can increase your risk of several health conditions, including cardiovascular disease, chronic inflammation, and cancer.

Vitamin E acts as an antioxidant, inhibiting and removing free radicals from the body to prevent long-term damage.

Studies have shown that high doses of vitamin E significantly reduce oxidative stress and boost the body’s antioxidants to better fight damage.

Promotes clear and healthy skin

Topical vitamin E or oral supplements may help treat skin disorders like eczema or dermatitis.

Some studies have also shown that vitamin E may improve the appearance of acne and common signs of aging.

This is due to vitamin E’s antioxidant properties, which protect and repair your skin cells from oxidative damage.

Over time, vitamin E may also strengthen the skin barrier — the outer layer of the skin that protects it from external pollutants — to reduce damage. 

Strengthens your immune function 

A healthy immune system is essential for fighting illnesses, from the common cold to more severe infections. 

Studies have shown that immune cells contain large amounts of vitamin E, which means this nutrient is crucial for maintaining immune function.

They also suggest that vitamin E’s immune-boosting effects can be enhanced when consumed with other nutrients — such as vitamin C or B. 

Balances hormones 

Vitamin E is known as an anti-estrogenic compound, which means it can reduce the negative effects of estrogen.

Although estrogen is necessary for sexual and other reproductive health, it can cause adverse effects if levels are elevated.

These effects may include:

• Heavy menstruation

• Mood swings

• Headaches

• Sleep disturbances

• Breast cysts 

• Gallbladder disease 

• Endometriosis 

Vitamin E can inhibit excess estrogen production and help reduce elevated levels to alleviate these uncomfortable symptoms.

Boosts heart health 

Research suggests that vitamin E may help reduce your risk of coronary heart disease by lowering cholesterol and high blood pressure. 

It does this by inhibiting low-density lipoprotein (LDL) cholesterol compounds — known as “bad” cholesterol — and enhances the body’s defenses against them.

This can help lower LDL cholesterol, which is a risk factor for high blood pressure and other cardiovascular issues. 

Vitamin E may also reduce triglyceride levels in the blood. This helps lower the overall fat content in the blood — a factor that could also decrease your risk of heart disease.

Reduces inflammation 

The antioxidant properties of vitamin E allow it to protect the body from inflammation caused by oxidative stress.

It does this by neutralizing the inflammatory markers found in free radicals, which prevents these compounds from causing any damage.

This also lowers your risk of health conditions caused by chronic inflammation, such as:

• Diabetes

• Arthritis 

• Kidney failure

• Cardiac disease

• Cancer

• Rheumatoid arthritis

Supports reproductive health 

Ensuring an adequate intake of vitamin E can play a significant role in maintaining your reproductive health.

Studies have shown that vitamin E can prevent free radicals from affecting sperm motility; when it’s optimal, it helps them move faster and have more success at reaching the egg.

In men, vitamin E may also help increase sperm count because it protects sperm from harmful factors that can prevent them from being produced or reaching the egg.

For women, vitamin E can help increase blood flow to the arteries to improve the thickness of the uterine lining — a thin lining is one of the leading causes of infertility among women. 

Vitamin E may also help reduce cystic fibrosis, a condition that causes benign tumors to appear during menstruation and contribute to infertility.

How Much Vitamin E Do You Need?

Your vitamin E requirement will depend on your age, gender, and life stage. Generally, the Food and Nutrition Board recommends the following dietary guidelines for vitamin E:

Elderly individuals are advised to consult their doctor about the appropriate daily intake of vitamin E they need to maintain their health.

Individuals with certain medical conditions that affect nutrient absorption are also advised to speak with their doctor about their vitamin E intake. 

What are the signs of vitamin E deficiency?

If you consistently fail to meet your vitamin E requirements, you may be at risk of developing a deficiency.

This can result in a variety of health issues, so it’s important to address a vitamin E deficiency right away. Common signs to look out for include:

• Muscle weakness and reduced muscle mass

• Coordination and balance problems, including walking difficulties

• Vision problems, such as blurriness or loss of eyesight over time 

• Numbness and tingling

• Increased infections or difficulty recovering from mild illnesses 

• Cognitive decline, increasing your risk of conditions like Alzheimer’s disease

If you develop any of these symptoms, consult your doctor as soon as possible to determine the best way to address your deficiency and avoid complications.

Can you consume too much vitamin E?

Although uncommon, vitamin E toxicity can occur if you consume too much of this nutrient over a short period of time — this usually happens due to taking a high-dose vitamin E supplement.

Signs of toxicity include:

• Difficulty forming blood clots when bleeding

• Nausea and diarrhea

• Stomach cramps 

• Fatigue and weakness

• Blurred vision 

• Headaches 

If you suspect you’ve taken too much vitamin E, it’s important to speak to your doctor about an appropriate and safe way to lower your levels again.

Leaving this untreated can cause additional health complications, including an increased risk of hemorrhage and gastrointestinal discomfort. 

Top Sources of Vitamin E 

Dietary sources 

One of the best ways to consume vitamin E is through your diet.

There are various foods rich in vitamin E that you can add to your meals to better manage your intake. These include:

• Nuts and seeds: Nuts and seeds are some of the richest natural sources of vitamin E. This includes options like almonds, seeds, and hazelnuts.

• Fish: Fatty fish — such as salmon, trout, and mackerel — are excellent sources of essential nutrients, including omega-3 fatty acids, protein, and vitamin E.

• Fruits and vegetables: Leafy green vegetables — including spinach, kale, and broccoli — are good sources of vitamin E and other nutrients. Fruits that are rich in vitamin E include avocados, tomatoes, mango, and kiwi. 

• Cooking oils: Many cooking oils are fortified with vitamin E, making them a simple way to increase your intake. Popular options include sunflower and avocado oil.

Dietary supplements

Vitamin E supplementation is a convenient way to manage your intake if you’re struggling to maintain adequate levels through your diet alone.

These are synthetic vitamin E forms — called alpha tocopherol — that contain potent doses of the nutrient.

Vitamin E supplements are available in various forms and doses, including capsules, tablets, and liquids. 

However, it’s recommended to consult a healthcare provider before taking vitamin E supplements to ensure they are appropriate for your health needs. 

Easily Manage Your Vitamin Intake with LifeMD

If you’re looking for more information on how to improve your vitamin intake to better support your overall well-being, LifeMD can help

We can connect you to medical professionals who can guide you on healthy habits — all from the comfort of your home. 

Make an appointment with LifeMD to take control of your health today.

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