Vitamin E is found in many foods and it is a fat-soluble nutrient. Vitamin E is good for cells protection because it saves them from the damage caused by the free radicals. When our body converts food into energy some free radicals are formed at that time. These free radicals are harmful for the body. So, vitamin E is considered key in any ant-aging program.
Health Benefits of Vitamin E
The most known benefit of Vitamin E is that it keeps skin healthy likewise strengthen the immunity. Therefore Vitamin E supplements have become most popular antioxidants. Hence, vitamin E supplements benefits and risks are still unclear.
Most of people take vitamin E supplements with hope that Vitamin’s antioxidant properties will treat or prevent the disease.
In contrast the studies made on Vitamin E results are very disappointing. Because studies shows that Vitamin E supplements don’t help in preventing or curing cancer, cataracts, heart disease, diabetes and Alzheimer’s disease.
As a result only proven benefit of Vitamin E supplements is seen only in people who have any actual Vitamin E deficiency.
Vitamin E Deficiencies
Vitamin E deficiencies are very rare only those people who have diseases like digestive problems and cystic fibrosis. Similarly people on very low fat diet can also face Vitamin E deficiency.
How much Vitamin E intake required daily?
The recommended daily intake of Vitamin E for adults is 15mg (22.4IU). This recommended dose is for people who don’t have any vitamin E deficiency. This recommended intake of Vitamin E supplement is the highest amount that you can take safely. Higher doses than the recommended dose is used for people who have Vitamin E deficiency. Therefore, you should ask your doctor if you need higher dose of Vitamin E.
Foods that Provide Vitamin E
Usually we can get enough Vitamin E from foods to fulfill our body needs. These foods are good source of Vitamin E:
- Vegetable Oils
- Green leafy vegetables
- Fortified cereals and other foods
Risks of Taking Vitamin E
Pros and cons of Vitamin E are still unclear furthermore studies are required for that. But some studies shows that long term use of Vitamin E (over 10 years) can increase risk of getting stroke.
In some clinical trials the patients who were taking Vitamin E (synthetic or natural) 400 IU or higher per day were at more risk of dying from all causes. Similarly studies with cardiovascular and diabetic patients who taken 400Iu vitamin E per day had an increased risk of heart failure or heart failure related hospitalization.
Vitamin E Supplements in Pregnancy
Vitamin E supplements taken in early pregnancy might be harmful because one study shown that women who taken vitamin E supplements during first 8 weeks of pregnancy got 1.7 to 9 fold increase in congenital heart defects. While it was unclear in study that what was the exact amount of vitamin E supplement women taken.
Vitamin E and Men’s Health
A study was done on large population of men who were taking multivitamins 7 times per week along with separate Vitamin E supplement got significant increase risk of developing prostate cancer.
There is an old saying excess of everything is bad, similarly overdose of Vitamin E can cause nausea, headache, bleeding, fatigue and other symptoms.
Topical Vitamin E can cause irritated skin. People who take blood thinners always talk first to their doctor before taking Vitamin E supplements.
It’s highly recommended by the American Heart Association that Vitamin E should be taken by eating diet such fruits, vegetables and whole grains instead of supplements. Always consult your doctor before taking any type of supplement.