Vitamin E is a fat-soluble vitamin primarily known for its antioxidant properties. It protects cells from the damaging effects of free radicals, which play a role in the development of heart disease Cancer and other conditions. Vitamin E is also important for immune function, vasodilation, and minimizing blood clotting. Furthermore, it supports skin health by helping to prevent UV damage and improve wound healing.
Vitamin E exists in eight chemical forms, of which alpha-tocopherol is the most abundant in the human body and possesses the greatest biological activity. Dietary supplements often contain either natural alpha-tocopherol (derived from plant oils) or synthetic alpha-tocopherol.
Natural sources of vitamin E include:
The recommended daily allowance (RDA) for vitamin E for adults is 15 milligrams (mg) or about 22 international units (IU) for natural alpha-tocopherol. Pregnant women should take the same amount, while breastfeeding women need up to 19 mg (or about 28 IU) per day.
Vitamin E deficiency is rare and usually occurs in people with conditions that impair fat absorption, such as cystic fibrosis, chronic pancreatitis, or celiac disease. Symptoms of severe deficiency can include neurological problems such as impaired coordination and movement (ataxia), muscle weakness, and damage to the retina of the eye.
Although vitamin E is safe in the amounts typically obtained through food, long-term intake of high doses from supplements may pose potential risks. These include an increased risk of bleeding, particularly in individuals taking blood-thinning medications, and possible interactions with other drugs.
Vitamin E is an essential antioxidant that plays a vital role in maintaining cell health and immune system function. A balanced diet rich in vitamin E-rich foods can help ensure adequate intake of this important vitamin. When taking supplements, it is advisable to adhere to the recommended dosages and, if necessary, seek medical advice to avoid overdosing and adverse interactions.
