Effects of Vitamin E

Vitamin E is a fat-soluble vitamin that comes in several forms, but alpha-tocopherol is the only one used by the human body. Its main role is to act as an antioxidant, scavenging free electrons that damage cells, known as "free radicals".

What is Vitamin E good for?

It enhances immune function and prevents the formation of blood clots in heart arteries. Antioxidant vitamins, including vitamin E, gained public attention in the 1980s when scientists began to understand that free radical damage is involved in the early stages of atherosclerosis that clogs arteries, and may also contribute to the development of cancer, vision loss, and many other chronic diseases. Vitamin E can protect cells from free radical damage and, in certain situations, reduces the production of free radicals. However, conflicting study results have somewhat dimmed the promise of using high-dose vitamin E to prevent chronic diseases.

What contains Vitamin E?

Vitamin E is found in vegetable oils, nuts, seeds, fruits, and vegetables, including:

- Wheat germ
- Sunflower oil
- Sunflower seeds
- Almonds, almond butter
- Peanuts, peanut butter
- Turnip, kale, spinach
- Pumpkin
- Red bell pepper
- Asparagus
- Mango
- Avocado

Symptoms of Vitamin E deficiency

Vitamin E deficiency is very rare in healthy people. It is almost always linked to certain diseases where fats are not properly digested or absorbed. Examples include Crohn's disease, cystic fibrosis, and certain rare genetic diseases such as abetalipoproteinemia and ataxia with vitamin E deficiency (AVED). The digestive system needs some fat to absorb vitamin E.
Vitamin E deficiency can cause nerve and muscle damage, resulting in loss of sensation in the arms and legs, loss of body movement control, muscle weakness, and vision problems. Another sign of deficiency is a weakened immune system.

Daily dose of Vitamin E

Birth to 6 months: 4 mg
Infants 7-12 months: 5 mg
Children 1-3 years: 6 mg
Children 4-8 years: 7 mg
Children 9-13 years: 11 mg
Teens 14-18 years: 15 mg
Adults: 15 mg
During pregnancy: 15 mg
During breastfeeding: 19 mg