What is Vitamin E?
Vitamin E is an essential nutrient with powerful antioxidant properties that can help maintain the health of your brain, eyes, skin, and blood cells. You can naturally find vitamin E from food sources such as almonds, tomatoes, spinach, and olive oil. A deficiency in vitamin E can lead to nerve pain, vision problems, and even miscarriage. However, excessive intake can cause unwanted side effects like bleeding. If you are considering taking vitamin E supplements, it is crucial to consult your doctor first to ensure it is safe and suitable for your specific needs.
What is the benefit of Vitamin E?
- Maintains the health of your brain, eyes, skin, and red blood cells
- Protects and moisturizes your skin
- Have antioxidant properties that protect your cells against free radicals and may play a role in preventing diseases such as cancer, Alzheimer’s, and heart diseases.
- Delays the progression of Alzheimer’s disease, especially during the mild to moderate stages.
- Important for reproductive health. Studies have shown that pregnancy problems, such as miscarriage and premature birth, may be associated with vitamin E deficiency.
What is the source of Vitamin E?
Vitamin E is present in various foods, including fruits, green leafy vegetables, cereal grains, and plant-based oils. Some of the foods that are rich in vitamin E are:
- Almonds
- Hazelnuts
- Mangoes
- Kiwis
- Tomatoes
- Spinach
- Olive oil
- Sunflower oil
Aside from being naturally found in various dietary sources, Vitamin E is also available in capsule, tablet, cream, and oil formulations. However, it is crucial to note that a balanced diet generally provides enough vitamin E for most individuals and that vitamin E supplements may not confer the same benefits as the natural antioxidants in food.
What are the effects of Vitamin E deficiency?
- Hemolysis
- Ataxia
- Hyporeflexia
- Loss of proprioceptive and vibratory sensation
- Hemolytic anemia in premature infants
- Pregnancy problems such as miscarriage and premature birth
Do I Need Vitamin E Supplements?
A balanced diet is usually sufficient for most people to get enough vitamin E, so deficiency is rare. However, if you're concerned about vitamin E deficiency, consult a doctor to determine whether supplements are necessary.
What you should know before taking vitamin E?
While vitamin E offers numerous health benefits, it can pose risks for people with certain health conditions or those about to undergo surgery.
- Stroke and Heart Disease: If you have a history of stroke or heart attack, beware that high doses of vitamin E can be dangerous. Consult your doctor before taking vitamin E supplements.
- Surgery and Dental Procedures: If you have an upcoming surgery or dental appointment, it is crucial to stop taking vitamin E supplements two weeks beforehand. Vitamin E may increase the risk of bleeding during and after these procedures.
- Pregnancy and Breastfeeding: Before taking vitamin E supplements, it is essential to consult your doctor if you are pregnant, planning to become pregnant, or currently breastfeeding.
- Other health conditions: If you have health concerns such as unusual allergic reactions to food or medications, bleeding disorders, diabetes, cancer, or other diseases, consult your doctor before taking a vitamin E supplement.
How much Vitamin does the body need?
The body requires at least 15 milligrams of vitamin E per day for adolescents and adults. The tolerable upper intake limit of vitamin E in adults without fat malabsorption is 1,000 milligrams per day. In children aged between 1 and 3, the upper intake limit is 200 milligrams per day. However, these levels of supplementation should not be taken unless prescribed by a doctor.
Side Effects of Vitamin E Overdose
Vitamin E overdose can lead to several side effects, for example:
- Allergic reactions: itching, skin rashes, hives, swelling of the lips, tongue, face, or throat.
- Bleeding, red or dark brown urine, vomiting blood, and unusual bruises
- Fatigue
- Weakness
- Headache
- Nausea
- Intestinal cramps
- Diarrhea
- Blurred vision
How should I store Vitamin E?
Proper storage is vital for the potency of vitamin E supplements. Keep them at room temperature between 15 and 30 degrees Celsius and protect them from light and heat. Be sure to check the expiration date and discard any expired medication. As with all drugs, keep vitamin E supplements out of reach of children.
Vitamin E is a powerful antioxidant that offers numerous health benefits, promoting the health of our brain, eyes, skin, and cells. It is present naturally in various foods, including almond, spinach, tomato, mango, and olive oil. However, excessive intake of vitamin E supplements may lead to adverse effects, such as skin rash, nausea, and bleeding. Hence, it is essential to consult a doctor before taking any supplements, which is particularly important for people with a history of heart attack, stroke, and bleeding disorders. Stay safe and prioritize your health by seeking professional advice.