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Vitamin E

What is Vitamin E?

Vitamin E is not just Vitamin E, rather, it is a group of 8 powerful antioxidants, which are all fat-soluble. These compounds are divided into two main categories: tocopherols and tocotrienols, with each of them playing a unique role in maintaining health and wellness. Often overlooked, these antioxidants work together to protect cells from damage caused by free radicals, support the immune system, and promote overall vitality. [1]

All the eight forms of Vitamin E include:

  • Alpha-tocopherol
  • Beta-tocopherol
  • Delta-tocopherol
  • Gamma-tocopherol
  • Alpha-tocotrienol
  • Beta-tocotrienol
  • Delta-tocotrienol
  • Gamma-tocotrienol

Out of all these 8 forms, Alpha-tocopherol is most commonly found in food and is present in the highest quantity in the body tissues. You can get Vitamin E from food sources like almonds, peanuts, sunflower seeds, green leafy vegetables like spinach, broccoli, eggs, and so on.

Now, what does Vitamin E do? The answer to this is that Vitamin E benefits your body with its antioxidant properties, and is also great for a better immune system. One of the major roles of Vitamin E is that it fights off the free radicals in our body, decreasing the chances of chronic diseases. Apart from these, Vitamin E uses also include its applications for skin, hair, and much more. [2]

Why Choose D-Dukaan Vitamin E?

Dry, dull-looking skin or low energy can have many causes, and getting enough of the right nutrients is part of the picture. Vitamin E is a fat-soluble vitamin and one of the body’s key antioxidants, helping protect cells from oxidative stress caused by free radicals. It also contributes to maintaining healthy skin and supports normal immune function. Vitamin E is found in foods like nuts, seeds and vegetable oils, but daily diets don’t always provide enough. A Vitamin E supplement, such as one derived from natural sunflower oil, can be a simple way to help support normal Vitamin E levels alongside a balanced diet.

Here are some of the key benefits of Vitamin E, and how it supports your body’s everyday health:

  • Better Hair Growth
  • Glowing Skin
  • Strengthened Immunity
  • Relief from Menopausal Issues
  • Balanced Hormones
  • No More Dry Skin

Vitamin E Uses and Benefits

Uses & Benefits Description
Reduces Oxidative Stress

As a potent antioxidant, taking Vitamin E regularly can help your body fight off the harmful effects of oxidative stress and reduce or prevent the buildup of Reactive Oxygen Species (ROS). Numerous studies have shown that vitamin E benefits strengthen antioxidant defenses and lower the levels of oxidative stress. [3]
Good for Heart Health

One of the major vitamin E benefits for men as well as women is its positive impact on heart health. Vitamin E helps our heart health by managing blood pressure, and high levels of triglycerides, or bad cholesterol (LDL). Researchers saw the role of Vitamin E in managing systolic blood pressure. [4]

Not only this, Vitamin E, if taken in combination with Omega-3, you can see a considerable drop in triglycerides and bad cholesterol levels. [5]
Helps with NAFLD

Studies suggest that people having severe discomfort because of NAFLD (Non-Alcoholic Fatty Liver) can get relief with Vitamin E supplementation. Vitamin E benefits by acting on the liver enzymes, ALT (Alanine aminotransferase) and AST (Aspartate aminotransferase), when taken daily. Therefore, Vitamin E helps with lowering liver inflammation and also lowers down the level of blood lipid levels. [6]
Eases Menstrual Pain

Dysmenorrhea is the term for the intense cramping or discomfort that many women feel during their periods. 200 IU of vitamin E was shown in a study to be more effective than a placebo for reducing menstrual pain. [7] According to studies, taking vitamins C and E combined for eight weeks may help endometriosis sufferers experience less pelvic pain and menstrual cramps, making it one of the major vitamin E benefits for women. [8]
Great for Skin

Being an amazing antioxidant, there is a vast role of Vitamin E in maintaining skin health. Vitamin E benefits your skin by keeping it hydrated, reducing the appearance of wrinkles and fine lines. Also, studies suggest that Vitamin E works for skin conditions like eczema. [9] Vitamin E also has significant benefits in reducing dark circles. [10]
Enhances the Hair Health

Vitamin E, when taken orally or used topically, works on your dry scalp, improves blood circulation, and strengthens the hair follicle. [11] Vitamin E promotes hair growth and quality by increasing the blood circulation in the scalp and reduces oxidative stress and swelling to prevent dryness or flakiness. [12]
Protects Your Eyes

Vitamin E because of being an antioxidant fights the free radicals and protects your eyes from oxidative damage. Moreover, this essential vitamin helps in enhancing the activity of lutein which further protects the retinal epithelial cells. During a study, it was found that regular supplementation with Vitamin E can slow down the age-related cataract. [13]

Recommended Vitamin E Dosage

Vitamin E dosage chart

The recommended daily vitamin E dosage for adults and children as per the National Institutes of Health is as follows: [13]

  1. Age (0-6 Months) : 4 mg for Males and Females
  2. Age (7-12 Months) : 5 mg for Males and Females
  3. Age (1-3 Years) : 6 mg for Males and Females
  4. Age (4-8 Years) : 7 mg for Males and Females
  5. Age (9-13 Years) : 11 mg for Males and Females
  6. Age (14+ Years) : 15 mg for Males, Females and Pregnancy and 19 mg for Lactation

Remember, the data presented above is for RRR-Alpha-Tocopherol (the form that is available in natural food sources). Consider 1 mg of RRR-alpha-tocopherol is equivalent to 2 mg of all-rac-alpha-tocopherol (the synthetic form of Vitamin E).

While this is the daily dosage of Vitamin E that one should take, the Tolerable Upper Intake Levels may go as high as 1000 mg per day in adults. Being fat-soluble, Vitamin E is best absorbed with food.

When to Take Vitamin E?

  • Time of the Day: You can take Vitamin E capsules after having your lunch.
  • With Food: Being a fat-soluble vitamin, it is recommended to take Vitamin E with a meal having fats for better absorption.

Vitamin E Side Effects or Additional Tips

Side Effects:  Although, the consumption of vitamin E is considered to be safe. But in case of excessive intake, there could be mild vitamin E side effects appearing, such as gastrointestinal issues, headache, allergic reactions, or risk of bleeding. To avoid such side effects, it's important to adhere to the recommended vitamin E dosage as suggested by your health practitioner.

Interactions: Some medications that may interfere with Vitamin E supplementation are: [14]

  • Cyclosporine
  • Chemotherapy
  • Anticoagulants / Antiplatelet drugs
  • Niacin
  • Warfarin
  • Antitumor Antibiotics
  • Selumetinib (a drug for cancer)

If you are taking any of the above medications, please consult your doctor or health practitioner first before starting with Vitamin E supplementation.

Final Thoughts on Vitamin E

A vital nutrient with numerous health benefits, Vitamin E benefits your skin, immune system, and heart health considerably. By incorporating Vitamin E into your diet through supplements, you can take a significant step towards enhancing your overall well-being. Whether you choose to use it topically for your skin or hair or take it as a supplement, the advantages of Vitamin E are quite clear.

Study Links

Sr.No. Reference
1. Vitamin E: Uses, Interactions, Mechanism of Action | DrugBank Online
2. Vitamin E
3. Effects of High-dose Vitamin E Supplementation on Markers of Cardiometabolic Risk and Oxidative Stress in Patients with Diabetic Nephropathy
4. Effect of vitamin E supplementation on blood pressure
5. Effect of Omega-3 and vitamin E co-supplementation on serum lipids concentrations in overweight patients with metabolic disorders
6. The effect of vitamin E supplementation in adult patients with non-alcoholic fatty liver disease
7. Vitamin E and fish oil, separately or in combination, in the treatment of primary dysmenorrhea
8. The Effect of Combined Vitamin C and Vitamin E Supplementation on Oxidative Stress Markers in Women with Endometriosis
9. Vitamin E in Atopic Dermatitis
10. Does Vitamin E reduce Dark Circles? - Ningen Skin Sciences Pvt. Ltd.
11. Effects of Tocotrienol Supplementation on Hair Growth in Human Volunteers - PMC
12. The role of oxidative damage in poor scalp health: ramifications to causality and associated hair growth - PubMed
13. Vitamin E - Health Professional Fact Sheet
14. VITAMIN E: Overview, Uses, Side Effects, Precautions, Interactions, Dosing and Reviews
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