Vitamin E is a fat-soluble vitamin essential for the proper functioning of the body, as it has a strong antioxidant and anti-inflammatory action, which strengthens the immune system, skin and hair, as well as preventing the appearance of certain diseases such as atherosclerosis or Alzheimer’s disease.
This vitamin can be ingested through diet, especially in vegetable oils and nuts, but it can also be consumed as a nutritional supplement, under the supervision of a nutritionist or doctor.
- The main functions of vitamin E in the body are related to its antioxidant action.
- Which protects cells from free radical damage.
- So vitamin E is able to:.
Adequate intake of vitamin E, especially in adults and the elderly, helps improve immunity by neutralizing the effect of free radicals on the body, facilitating the immune system’s response to pathogens.
In addition, some studies indicate that vitamin E supplementation also increases resistance to infections, including the flu virus, responsible for common influenza.
Vitamin E promotes skin integrity and maintains cell membranes, increasing firmness, which is why vitamin E helps prevent premature aging and the appearance of wrinkles.
This vitamin also speeds up the healing process, facilitates the treatment of certain skin problems, such as atopic dermatitis, and prevents UV damage to the skin.
In addition, vitamin E also contributes to hair health as it takes care of hair integrity and seems to improve blood circulation on the scalp, leaving hair healthy and shiny.
Vitamin E deficiency is directly related to changes in the neurological system, particularly in the central nervous system, for this reason several scientific research seeks to use supplements with this vitamin to prevent and/or treat Parkinson’s disease, Alzheimer’s disease and Down syndrome..
In the case of Alzheimer’s disease, vitamin E intake has been found to influence the neurodegenerative processes underlying the disease; however, more studies are needed to understand the actual function of the vitamin during the course of the disease.
According to some studies, antioxidant intake, such as vitamin E, can decrease oxidative stress and inflammation of the body, which are the main factors in the development of cardiovascular disease.
In addition, thanks to this antioxidant power, vitamin E helps control and maintain cholesterol levels in the blood, in addition to reducing platelet aggregation and, therefore, reducing the risk of thrombosis.
Vitamin E improves sperm quality, increasing sperm motility, which can help in cases of male infertility.
For female infertility, more studies are still needed to determine whether vitamin E plays an important role.
Vitamin E supplementation can have beneficial effects against oxidative damage caused by exercise, which can help increase muscle endurance and strength, as well as promote post-workout recovery.
Due to its antioxidant and anti-inflammatory action, supplementation with high doses of vitamin E in people with nonalcoholy fatty liver may help reduce the amount of liver enzymes and other factors that indicate liver damage, such as posterior fibrosis or liver fat.Liver.
Vitamin E-rich foods are mainly vegetable oils, such as sunflower oil and olive oil; nuts, such as hazelnuts, almonds or peanuts; fruits, such as avocado and papaya, for example.
See a more complete list of vitamin E-rich foods
Vitamin E supplements may be indicated by your doctor or nutritionist in the following situations:
In addition, some dermatologists may also indicate vitamin E supplementation to maintain skin or hair health.
To maintain adequate levels of vitamin E in the body, it is recommended to take 15 mg a day in healthy adults.As for vitamin E supplementation, in a multivitamin, for example, the maximum limit is 150 mg.
In the case of elderly or older adults, to improve immunity, it is recommended to take between 50 and 200 mg daily, in addition, however, dosages should always be adapted by a doctor or nutritionist.
For premature babies, the pediatrician may suggest a dose of 10 to 50 mg vitamin E per day.
Lack of vitamin E is rare and therefore occurs mainly in people with fat absorption problems, genetic problems or newborns.
Symptoms of vitamin E deficiency are related to the central nervous system and include decreased reflexes, difficulty walking, loss of body position, muscle weakness and constant headaches.