Your Daily Dose of Vitamin E: What You Need to Know

Key Takeaways

1. Vitamin E functions as an antioxidant, protecting cells from damage and supporting immune function. 

2. The recommended daily intake of vitamin E for adults is 15 mg/day. Excessive intake can lead to increased risk of bleeding. 

3. Food sources with vitamin E include oils, nuts, seeds, and mangoes, spinach, etc.

4. Vitamin E capsule usage may not provide the same benefits as naturally occurring antioxidants found in food. 

5. Vitamin E deficiency is primarily managed by addressing underlying causes, supplementing with oral vitamin E and modifying the diet to include foods rich in vitamin E.

In today's wellness culture, there is a rising interest in exploring the benefits of vitamins and supplements, as people prioritize overall well-being through enhanced health regimens. Among these supplements, one stands out for its multifaceted benefits: Vitamin E. Vitamin E food supplements are becoming a staple in many individuals' daily routines. As we delve into the realm of health optimization, let's explore the benefits of vitamin E capsules and how they can elevate your journey to a healthier, more vibrant life.

Understanding vitamin E deficiency

Vitamin E deficiency is rare in most people, but it can occur for various reasons. 

• Inadequate intake of vitamin E (food sources with vitamin E) is a common cause in developing countries. For example, pooled data analysis of 31 studies on vitamin E status in healthy Asians reveal widespread deficiency across all age groups (67%-80%).
• In developed nations, the following factors may contribute.
  • Premature low birth weight infants.
  • Genetic mutations in the tocopherol transfer protein, lead to difficulties in absorbing vitamin E.
  • Conditions like cystic fibrosis, short-bowel syndrome, Crohn's disease, and exocrine pancreatic insufficiency can disrupt the absorption of vitamin E.
  • Liver and biliary disorders can reduce bile flow and micelle formation, which are necessary for absorbing vitamin E.
  • Rare genetic disorders.

Symptoms of vitamin E deficiency

• Loss of coordination
• Difficulty with upward gaze
• Reduced reflexes
• Muscle weakness
• Visual-field constriction
• Haemolytic anaemia
• In severe cases, may cause
  • Blindness 
  • Dementia 
  • Cardiac arrhythmias 

Treatment of vitamin E deficiency

Treatment generally encompasses:

• Oral vitamin E supplementation. 
• Increasing intake of foods rich in vitamin E. 

Working with your doctor can help ensure you are receiving the appropriate treatment and dietary adjustments to correct your vitamin E deficiency.

Food sources with vitamin E

Vitamin E is a common nutrient found in most foods, some of which are: 

• Oils and seeds such as wheat germ oil, olive oil, almond oil, sunflower oil and seeds such as pumpkin seeds, peanuts, pistachios, cashew nuts, and almonds.
• Vegetables such as broccoli, asparagus, butternut squash, red bell pepper, turnip greens, and spinach.
• Fruits such as avocado, mango, kiwi, berries, cranberries, and apricots.

Table: Vitamin E (Alpha-Tocopherol) content of selected foods

^{*DV = Daily Value. The DV for vitamin E is 15 mg for adults and children aged 4 years and older.} 

Benefits of vitamin E capsule

Read below to learn about some key vitamin E advantages for various conditions.

1. Prevention of oxidative stress

‍It helps protect our cells from damage caused by free radicals. These free radicals are produced when our body breaks down food or when we are exposed to harmful substances like tobacco smoke and radiation. By neutralizing free radicals, vitamin E acts as an antioxidant. 

2. Boosting immunity

Vitamin E supplementation has been linked to improved resistance against viral diseases, especially in the elderly. Higher levels of vitamin E in the bloodstream were found to correlate with a reduced risk of infections over time.

3. Heart protection

Vitamin E has shown promise in delaying coronary heart disease (CHD) by inhibiting the oxidation of LDL cholesterol and potentially preventing blood clot formation. Some observational studies have linked higher vitamin E intake to lower rates of heart disease. For example, one study found a 30% to 40% lower incidence of heart disease in those with the highest vitamin E intakes, mainly from supplements. While observational studies suggest a benefit, clinical trials have not consistently shown that routine vitamin E supplementation prevents cardiovascular diseases.

4. Cancer prevention

Vitamin E helps shield cell components from damage caused by free radicals, potentially reducing the risk of cancer development. It may also hinder the formation of carcinogenic nitrosamines in the stomach and enhance immune function, further protecting against cancer. While laboratory studies suggest a potential benefit, human trials assessing the association between vitamin E intake and cancer incidence have not consistently shown beneficial effects in most cases. 

5. Eye disorders

Age-related macular degeneration (AMD) and cataracts are leading causes of vision loss as we age. A combination of vitamin E, other antioxidants, zinc, and copper show promise in slowing down AMD progression for individuals at high risk of advanced AMD. 

6. Alzheimer’s disease

‍A study by Ekeuku et al, in 2023 suggests that oxidative stress caused by a substance called ß-amyloid is linked to the progression of Alzheimer's disease. It proposes that antioxidants, like vitamin E, could help protect the brain from damage. However, results from clinical trials are mixed, so more investigation is needed to figure out the best amounts and types of vitamin E for treating Alzheimer's.

7. Diabetes

Shorter-term use (less than 10 weeks) of vitamin E has been linked to a significant reduction in fasting blood glucose, suggesting that it may be beneficial for improving short-term blood sugar levels in diabetic patients.

8. Skin

‍Vitamin E plays a crucial role in defending your skin against UV radiation and other harmful free radicals. While oral supplementation with vitamin E alone may not offer sufficient protection, combining it with vitamin C through diet may enhance skin photoprotection. Applying vitamin E topically can effectively deliver it to the skin and provide photoprotective effects. Furthermore, topical vitamin E exhibits anti-inflammatory effects in the skin. 

9. Male fertility

‍Vitamin E benefits for men may include slowing down oxidative damage to sperm and enhancing sperm motility.

10. Female reproductive health

‍The various benefits of vitamin E for women may include reducing fertility issues, pregnancy complications, progression of gynaecological cancers, inflammation and oxidative stress in the female reproductive system.

How much vitamin E should I take?

The Recommended Dietary Allowance (RDA) for vitamin E are listed in the table below. This refers to the average daily intake level that meets the nutrient needs of healthy individuals, serving as a basis for planning nutritionally adequate diets.

Table: Recommended Dietary Allowances (RDAs) for vitamin E (Alpha-Tocopherol)

• Natural sources of vitamin E found in food are safe and do not need to be restricted. 
• However, high doses of vitamin E supplements may increase the risk of toxicity. 

Supplements may not provide the same benefits as naturally occurring antioxidants found in food.  It is also important to note that the doses in many Vitamin E-only supplements exceed the recommended amounts.

• Most once-daily multivitamin/mineral supplements typically contain approximately 13.5 mg of vitamin E.
• Vitamin E-only supplements often have 67 mg or more. 

The Tolerable Upper Intake Level (UL) represents the maximum daily intake unlikely to cause adverse health effects. The UL of vitamin E in different age groups is summarized in the below table:

Table: Tolerable Upper Intake Levels (ULs) for Vitamin E

Side effects of vitamin E capsule

High doses of vitamin E supplements may increase the risk of bleeding, including serious bleeding in the brain. 

For adults, the upper safe limit for vitamin E intake is 1,000 mg/day. 

Interactions with medication

• Vitamin E can intensify the effects of cyclosporine (immunosuppressant) causing side effects.
• It can increase the absorption of blood-thinning drugs increasing the risk of bleeding.
• It can interfere with the effectiveness of cancer medications.
• Vitamin E can reduce the efficacy of Niacin's cholesterol-lowering effect.
• Vitamin E can also alter the blood levels of several medications which undergo metabolism in the liver.

Precautions and warnings

Consult a physician before starting vitamin E supplements if you have the following conditions:

• Low vitamin K levels
• Bleeding disorders
• Diabetes Mellitus
• Liver disease
• Head and neck cancer
• A prior episode of stroke or heart attack
• Retinitis pigmentosa

FAQ's

1. What happens if you take vitamin E every day?

Unlike water-soluble vitamins, excess vitamin E does not exit through urine, thus depositing in your tissues and liver leading to potential toxicity. Overconsumption may result in side effects such as life-threatening bleeding. The recommended daily intake in adults is 15 mg. The established maximum daily intake unlikely to cause adverse health effects in adults is 1,000 mg.

2. Who should avoid vitamin E supplements?

Avoid vitamin E supplements if you are taking blood thinners due to the increased risk of bleeding. Similarly, refrain from using them during cancer treatments, as they might interfere with the effectiveness of chemotherapy or radiation therapy. Additionally, avoid vitamin E supplements while taking cholesterol medicines like statins or niacin, as they may interfere with their efficacy.

3. Is vitamin E safe for everyone?

Vitamin E is safe below 1000 mg/day for most healthy adults. Those with heart disease should avoid >180 mg/day.

4. What is the best time of day to take vitamin E?

Vitamin E offers sleep benefits due to its neuroprotective effects. Moreover, as it is a fat-soluble vitamin, it requires natural fat from our meals to be absorbed properly. Hence, vitamin E supplements are most effective when taken with food at night.

5. Can I take vitamin E on an empty stomach?

It is advisable to take vitamin E supplements with a meal rich in fat, as the vitamin is fat-soluble and requires fat for absorption. This reduces the likelihood of nausea, heartburn, or gastric discomfort when taken on an empty stomach.

6. What happens when you start taking vitamin E?

When you start taking vitamin E, it can have various effects depending on your body's needs and overall health. You may notice improvements in skin health, immune function, and overall well-being. It is important to note that while vitamin E is beneficial, excessive intake through supplements can lead to adverse effects. Always consult with a doctor before starting any supplement regimen to ensure it is appropriate for your individual health needs.‍

7. Does vitamin E work overnight?

When applied topically, vitamin E works overnight, allowing it to fully absorb into the skin, promoting skin repair, hydration, and protection from oxidative damage. Likewise, when ingested internally overnight, it may contribute to various bodily functions such as antioxidant protection and cellular repair.

‍8. Can your body absorb vitamin E supplements?

The body can efficiently absorb vitamin E supplements, primarily through the small intestine, especially when taken with food containing fat to aid absorption.

9. Can I take vitamin E in the morning?

Taking vitamin E in the morning can provide an energy boost by supporting metabolic processes. However, consuming it on an empty stomach may lead to digestive discomfort due to its fat-soluble nature.

10. How does vitamin E help with muscle cramps?

A muscle cramp happens when one muscle contracts suddenly, leading to sharp pain. Over-exercising, dehydration, and mineral deficiency are common causes of muscle cramps. Vitamin E acts as a potent antioxidant and may help to repair damaged cell membranes and ease muscle cramps.

Conclusion

In conclusion, while the benefits of vitamin E capsules for health are promising, it is essential to remember that supplements should not replace a balanced diet rich in natural sources. Rather than solely relying on vitamin E food supplements, incorporate vitamin E-rich foods like nuts, seeds, and leafy greens into your meals.  

We also suggest downloading our Aware Health Rewards app, an invaluable companion on your journey to improved health. With this app, you will have easy access to tracking important health metrics, allowing you to take proactive steps towards maintaining your well-being. Whether you are managing a chronic condition or simply striving for optimal health, the Aware app empowers you to stay informed and in control of your health journey.

‍About the Author
‍
Dr. Satish Madiraju, a renowned cardiologist is passionate about consumer heart health and is on a mission to prevent a million heart attacks. He shares his expertise not only on heart health but also on leadership, digital health, and improving patient experience.