Vitamin E is fat soluble vitamin that exists in eight chemical forms- alpha-, beta-, gamma, and delta-tocopheral and alpha-,beta-,gamma- and delta-tocotrienol. Alpha-tocopherol is the most active form and is the form that is most studied in human health.
Vitamin E plays numerous roles in the body including:
- Prevention of free radical damage
- Proper immune function
- Eye health and vision
- Treatment of non alcoholic fatty liver disease
- Treatment of age-related macular degeneration
How much Vitamin E do you need?
The Institute of Medicine recommends Vitamin E (alpha-tocopherol) intake as Adequate Intake (AI).
Adequate Intake (AI) for adult males and non-pregnant females is 15mg daily.
Although Vitamin E deficiency in developed countries is rare, there are a few conditions that increase the risk of Vitamin E deficiency and include:
- Pancreatic conditions such as cystic fibrosis, chronic pancreatitis and pancreas removal.
- Diseases affecting the gallbladder and liver such as primary biliary cirrhosis and primary sclerosing cholangitis.
- Diseases of the small intestine.
- Removal of the last part of the small intestine.
Symptoms of Vitamin E deficiency include:
- Abnormal body movements
- Loss of feeling in the extremities
- Impaired immune system
- Muscle weakness
- Abnormal vision
Too much Vitamin E (via supplements) can lead to:
- Increased bleeding risk
- Increased risk of prostate cancer
- Interference with medications such as chemotherapy, anticoagulation medications such as warfarin and antiplatelet medications such as aspirin.
Food Sources of Vitamin E:
- Almonds
- Sunflower seeds
- Peanuts
- Hazelnuts
- Sunflower oil
- Wheat germ oil
- Sunflower Oil
- Olive oil
- Broccoli
- Kiwi
- Mango
- Tomato
- Spinach
- Dried apricots
- Asparagus
- Beet greens
- Mustard greens
- Swiss chard
- Turnip greens
Vitamin E packed recipe idea! Try a spinach salad topped with roasted broccoli, tomato, sunflower seeds and olive oil.
Note: This article is for information purposes only and is not medical advice. Consult with your medical provider prior to any lab testing, diet changes or new supplement/medication.
Wondering what your vitamin status is? Check out ROOTINE.
References:
Institute of Functional Medicine Fact Sheet. Micronutrients: Vitamins. Accessed 2020
National Institutes of Health- Office of Dietary Supplements. Vitamin E. Fact Sheet for Health Professionals.
https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/
Uptodate.com. Pazirandeh et al. Overview of Vitamin E. October 2020.
Mayoclinic.org. Mayo Clinic Staff. Accessed 2020. https://www.mayoclinic.org/drugs-supplements-vitamin-e/art-20364144. Accessed 2020
All photos used with permission from Snappa.com unless otherwise noted.
