Vitamin E: How to choose the best in 2021
Today we are going to talk about vitamin E, a very important substance in cleaning and maintaining the body.
Among the benefits of vitamin E, we can highlight the antioxidant effect that prevents damage caused by free radicals, avoids cardiovascular and neurodegenerative diseases and slows down aging.
These are just a few of the many reasons for including vitamin E in your diet and through supplementation. If you want to know everything about this powerful antioxidant, read on.
First, the most important
- People of different ages can enjoy the benefits brought by vitamin E supplementation. But for this it is essential to ingest the ideal amount of product according to the age group and health condition.
- The vitamin E supplement is sold in conventional or liquid capsules (softgel) and the dosage ranges from 10 (15 IU) to 400 mg. This supplement can be from a natural or synthetic source.
- Vitamin E is also very good for women, as it helps to control weight, make skin and hair more beautiful, regulate the menstrual cycle and decrease PMS symptoms.
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Vitamin E is part of the group of 13 essential vitamins for the functioning of the body. The differential of this vitamin is the antioxidant action, which protects the body against various diseases and also slows down aging.
But the benefits go further and include strengthening the immune system, cardiovascular, hormone control, benefits for skin, hair and more. If you want to know more about vitamin E, read this buying guide.
What is vitamin E?
Vitamin E is a natural antioxidant that helps to protect your healthy cells against the action of free radicals. This vitamin is divided into eight compounds and the most active in the body is alpha-tocopherol.
Vitamin E is fat-soluble, that is, fat-soluble. This substance is absorbed by the gastrointestinal tract, stored in adipose tissues and used as needed. Vitamin E has hepatic metabolism and is eliminated via the biliary and renal pathways.
What are the natural sources of vitamin E?
The substance is found in some plant foods (spinach and asparagus), oilseeds (walnuts, hazelnuts, chestnuts and almonds), grains, oily fish (salmon and sardines) and vegetable oils (soy, corn, safflower, sunflower, peanuts and palm) .
Other elements that provide vitamin E are: sunflower seed, avocado and wheat germ.
Is it worth buying a vitamin E supplement?
Even with a balanced diet, it is not always possible to consume the recommended daily serving of all vitamins. In that case, it is worth including a supplement.
Vitamin E is found in capsules. It is important to buy a supplement with vitamin E in its natural and non-synthetic form (it is less effective). It is also essential to buy a supplement with an adequate dosage of vitamin E.
Does vitamin E slow aging?
Free radicals are molecules that naturally form in the body and can cause severe damage when they oxidize, as they damage healthy cells, causing disease.
Vitamin E has antioxidant properties that help reduce the damage caused by free radicals, decrease the aging of cells (and the skin) and fight inflammation and disease.
Another benefit is the strengthening of the immune system. These effects are provided by the alpha-tocotrienol, gamma-tocotrienol and delta-tocotrienol isomers.
Vitamin E also protects the body’s fats against oxidation, which is important for the defense of the plastic membrane (lines the outside of cells), which helps in the proper functioning of cellular functions.
What are the benefits related to cardiovascular health?
Vitamin E has many benefits for cardiovascular health. Among its functions are the formation of red blood cells, dilation of blood vessels and the prevention of clots in the circulatory system.
The vitamin also helps to prevent and treat diseases in the heart and blood vessels, such as angina (chest pain) and increased blood pressure. Another benefit is to inhibit the progression of atherosclerosis, which causes thickening and hardening of the arteries.
Does vitamin E act to control cholesterol?
Cholesterol is produced naturally by the liver. When it is at balanced levels it is healthy and contributes to the proper functioning of cells, nerves and hormones. But when cholesterol oxidizes, it becomes dangerous to your health.
However, if you have good levels of vitamin E, cholesterol oxidation will not happen, as tocotrienol isomers help to reduce the activity of the enzyme that controls cholesterol production and synthesis.
What are the aesthetic benefits of vitamin E?
Because of its antioxidant properties, vitamin E acts as an anti-aging nutrient in the body, keeping skin healthy and looking young for longer.
Among the benefits are increased hydration, elasticity and protection against ultraviolet rays. Vitamin E also stimulates collagen production.
Vitamin E assists in the process of cell regeneration and the consequent healing of the skin, smoothing the signs of wrinkles, acne and eczema. The substance also fights inflammation caused by sun exposure.
This substance also brings benefits to the scalp and hair by activating blood microcirculation, which stimulates nutrition and leaves hair looking healthy from length to ends.
Other proven benefits are:
- Stimulates hair growth by strengthening follicles;
- Increases the absorption of nutrients, as it activates blood circulation in the scalp;
- Balances the pH of the wires;
- Reduces hair loss and dandruff, as it controls oil production;
- Prevents hair breakage, as the antioxidant action keeps the follicles free from damage;
- Helps to recover damaged hair through hydration and nutrition from root to tip;
- Treats split ends.
Is it true that vitamin E helps regulate hormones?
Vitamin E has a very important role in the balance of the endocrinological system, as the substance regulates the production of hormones, preventing weight gain, changes in the skin, anxiety and fatigue.
With balanced hormones, it will be easier to maintain a healthy weight, a regulated menstrual cycle and feel more energy and disposition for daily activities and physical exercises.
During the menstrual period, consumption of vitamin E reduces anxiety and controls emotions. The substance can also decrease the intensity and duration of cramps and reduce blood loss.
- Increases energy and willingness to perform the exercises;
- Increases muscle strength;
- Activates blood circulation (helps to nourish cells);
- It reduces the level of oxidative stress in the muscles after physical exercises.
With all these benefits, vitamin E also contributes to muscle mass gain, as muscles recover faster after effort. The vitamin also helps in the absorption of calcium and potassium, essential minerals for the maintenance of bone and muscle tissues.
What are the other benefits of vitamin E?
Eye health : When associated with adequate intake of vitamin C, beta-carotene and zinc, vitamin E also has some benefits for ophthalmic health.
The main advantage is the prevention of the risk of macular degeneration related to advancing age. If associated with vitamin A, the benefits include improving the vision of people undergoing laser eye surgery.
Slows down the development of Alzheimer’s : The antioxidant and anti-inflammatory properties of vitamin E help to delay the development of Alzheimer’s. The benefits include warding off functional decline and memory loss.
It can also delay the loss of independence and postpone the need for a caregiver or assistance from a family member. When associated with vitamin C it also decreases the risk of developing dementia.
- Supplements extracted from natural sources are fully absorbed by the body
- Supplements extracted from natural sources are 100% effective
- Concentration varies between 10 and 400 mg
- Vitamin E assists in the absorption of other nutrients
- Affordable cost
- Supplements extracted from synthetic sources are less effective
- Available only in capsules (some people have difficulty swallowing)
What is the recommended daily dose of vitamin E?
The recommended daily dose of vitamin E varies according to the age group:
- Babies up to six months : 4 mg per day
- Babies seven months to one year : 5 mg
- Children up to three years : 6 mg
- Children aged four to eight : 7 mg
- Children aged 9 to 13 : 11 mg
For teenagers from 14 years of age the dose increases to 15 mg (or 22 IU) per day. A healthy adult should consume 10 to 30 mg of the substance every day. Pregnant women and nursing mothers need a larger dose, somewhere around 19 mg.
Never exceed the dose of 1,000 mg per day (this dosage is only recommended for some specific treatments, but must be prescribed by a doctor after blood tests have been performed).
In excess, vitamin E can cause changes in blood clotting, gastrointestinal disorders and headaches.
Did you know that the ideal thing is that you consume vitamin E every day at the same time? And preferably always with the main meals with some good fat source (for better absorption of the vitamin).
Who should use vitamin E supplementation?
Experts point to the deficiency of vitamin E in the diet of most people. This is not only due to a low nutrient diet, but also to other causes such as difficulty in absorbing nutrients.
People with a low-fat diet or those who have difficulty absorbing them may also be deficient in vitamin E, as fat is necessary for the absorption of the vitamin.
Those who have undergone gastric bypass surgery (which reduces the stomach in order to induce weight loss), patients with cystic fibrosis, liver disease, pancreatic insufficiency and those who have Crohn’s disease also have vitamin E deficiency.
What are the symptoms of vitamin E deficiency?
Vitamin E deficiency can cause different symptoms: lack of motor coordination, duplicated vision, reduced reflexes, loss of sense of position, muscle weakness, headaches and even speech difficulties.
The anticoagulant effect of vitamin E may also be lacking in the body, and clots may form in the circulatory system, increasing the risk of thrombosis.
Without the antioxidant action, the protection of fats ceases to exist which increases the risk of damage to cells, especially nerve cells, whose myelin sheath is weakened.
The immune system also becomes more fragile. There is a drop in the production of red blood cells, which can cause anemia. Prolonged deficiency can also cause difficulty in absorbing calcium and potassium, damaging muscles and bones.
The lack of vitamin E can also cause other ailments such as dry skin, hair loss, increased LDL cholesterol, insomnia, excessive tiredness, difficulty getting pregnant, among other problems.
Vitamin E is fattening?
One of the biggest concerns of people who start treatment with a vitamin supplement is whether that vitamin is fattening. We can already say that vitamin E, when consumed in the recommended daily dose, does not cause weight gain.
What interactions should I avoid?
When taking a vitamin E supplement, avoid using antacids with aluminum hydroxide in the formula and cholesterol absorption inhibitors (phytosterols, cholestyramine and ezetimibe), as these substances decrease the absorption of vitamin E.
High doses of vitamin E can reduce the absorption of vitamin K2 and A (the opposite is also true, that is, high doses of vitamin A inhibit the absorption of vitamin E).
Did you know that combining the use of vitamin E with vitamin C is an excellent idea? These substances have antioxidant properties and when used together they potentiate these effects.
The prices of vitamin E supplements vary from R $ 30 to R $ 50, it depends on the brand, quantity of capsules and dosage. For that price, the quantity of capsules varies between 30, 60 or 120 units.
Where to buy?
The vitamin E supplement is found in pharmacies compounding pharmacies, sports supplement stores and Now and natural products stores.
If you prefer, you can buy online, either on specific sites, or in department stores like Amazon.
Purchasing criteria: Factors to compare types of vitamin E supplements
Although natural sources of vitamin E are abundant, supplementation can be beneficial for many people. But, the choice of vitamin E supplement should be made with some care, observe and analyze the following characteristics:
We will explain each of the criteria throughout this section.
When choosing a vitamin E supplement, make sure that the supplement contains the vitamin in its natural form.
The natural source supplement is more effective, as it is 100% absorbed by the body, while the synthetic source supplement is not completely absorbed by the body and therefore loses about 50% of its effectiveness.
A tip to know if the supplement is of natural or synthetic origin is the indication on the packaging. The supplements T-Alfa tocopherol or T-Al tocopheryl are of natural origin, while DL-Alfa tocopherol and DL-Alfa tocopheryl are of synthetic origin.
Just like any other vitamin supplement, vitamin E in capsules is sold in different concentrations, which can vary from 10 to 800 mg per dose (in one or two capsules).
Remember that the recommended dose for a healthy adult ranges from 10 to 30 mg. Higher doses should only be consumed by those undergoing treatment and should be prescribed by a doctor.
The vitamin E supplement can be sold in conventional capsules or softgel (liquid capsules). This second option is more interesting, because in addition to being easier to swallow, absorption of the supplement is done quickly.
The quantity of capsules can vary between 30, 60, 120 or even 250 units per bottle. Tip: take into account the amount of capsules per serving, which can be one or two units per day.
The composition of vitamin E can vary a lot, so anyone with food restriction or allergy should analyze the compounds well. Some supplements may – or may not – contain gluten or lactose. Keep an eye on the description.
In addition, if you are vegan or vegetarian, it is always important to check that the product is compatible with these restrictions.
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