wellhealthorganic.com:Vitamin E is a fat-soluble vitamin that comes in different forms, but the human body only uses alpha-tocopherol. Its main job is to act as an antioxidant and get rid of “free radicals”—loose electrons that can damage cells. It also makes the immune system work better and stops blood clots from forming in the vessels of the heart.
Antioxidant vitamins, like vitamin E, came to the public’s attention in the 1980s when scientists began to realize that free radical damage was involved in the early stages of artery-clogging atherosclerosis and might also add to cancer, vision loss, and a whole number of other long-term conditions.
Vitamin E can protect cells from damage caused by free radicals and can also stop free radicals from being made in some cases. But different study results have made it less likely that high doses of vitamin E will help stop chronic illnesses.
How Much Is Recommended Amount?
The Recommended Dietary Allowance (RDA) for vitamin E is 15 mg per day, or 22 international units (IU), for both men and women ages 14 and up. This includes pregnant women. Women who are breastfeeding need about 19 mg (28 IU) per day.
Sources of Food
You can find vitamin E in oils made from plants, nuts, seeds, fruits, and veggies.
- Wheat seed oils
- Oils made from sunflower, safflower, and soybeans
- Sunflower seeds
- Almonds and peanut butter
- Beet leaves, collard greens, spinach
- Red bell pepper
Signs of Deficiency
Since vitamin E is in a lot of foods and supplements, it is rare for someone in the U.S. to be deficient. Vitamin E shortage can happen to people who have stomach problems or who don’t absorb fat well (for example, people with pancreatitis, cystic fibrosis, or celiac disease).
Deficiencies often show up in the following ways:
- Retinopathy is damage to the retina that can make it hard to see.
- Peripheral neuropathy is damage to the nerves in the hands or feet that make them weak or hurts.
- Ataxia means that you can’t control how your body moves.
- a weaker defense system
There is no proof that vitamin E found organically in foods is harmful. Most people who get more than the RDA of 22 IU per day do so by taking multivitamins or different vitamin E supplements with between 400 and 1000 IU per day. People who are healthy haven’t been said to have bad side effects from taking supplements. But there is a chance of too much bleeding, especially if you take more than 1000 mg per day or if you are also taking a blood thinner like warfarin. Because of this, people 19 and older can only take a maximum of 1000 mg (1465 IU) of any kind of tocopherol pill per day.
Did you already know?
Scientists have argued whether vitamin E supplements could be bad for your health or even make you more likely to die. This is because there have been some stories of bad health effects from taking vitamin E supplements.
Researchers have tried to find an answer to this question by putting together data from many different studies. In one such study, the authors gathered and re-analyzed data from 19 clinical trials of vitamin E, such as the GISSI and HOPE studies. They found that patients who took more than 400 IU of supplements a day were more likely to die.
Even though this meta-analysis made news when it came out, there are some things that can’t be learned from it. Some of the results came from studies that were very small. In some of these studies, vitamin E was mixed with high amounts of beta-carotene, which has been linked to an increase in death rates.
Also, many of the people in the high-dose vitamin E studies that were looked at had advanced heart disease or Alzheimer’s disease. Different results have been found in other meta-analyses. So, it’s not clear if these results are true for healthy people. In the Physicians’ Health Study II, for example, there was no difference between the death rates of people who took vitamin E and those who took a fake medicine.
Vitamin E is an important fat-soluble vitamin. It is a strong antioxidant, and your body needs it to keep your defense system healthy and for cells to talk to each other. Vitamin E is in a lot of foods, but you can also get it from nutrition supplements.
Some studies have found that people with diabetic nephropathy and NAFLD may benefit from taking vitamin E tablets. But most people get enough vitamin E from the food they eat, so they don’t need to take supplements very often.
Also, taking too much vitamin E in the form of a pill can cause side effects and combine with some medicines. If you’re thinking about eating more vitamin E, talk to a doctor or nurse about your unique health issues first.
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