Vitamin E, even though it sounds like a single nutrient, is actually a group of fat-soluble vitamins that work as strong antioxidants. This means they help protect your cells form the effects of free radicals. These free radicals are produced when your body breaks down food and are also found in the environment (tobacco smoke & radiation). Scientists say that free radicals may contribute to the development of cardiovascular disease. Although there is no evidence that proves Vitamin E can reduce coronary heart disease, it is known that it improves the formation of red blood cells and helps widen blood vessels to avoid clots.
Benefits:
- Helps reduce menstrual pains
- Increases sperm count in men
- Reduces anxiety and depression
- Boosts immune system
- Promotes good blood circulation
- Improves physical endurance
- Increases energy
Skin Benefits
- Anti-aging: When added to lotions, creams and other skin care products, it can help skin look younger by reducing the appearance of fine lines and wrinkles.
- Sun Protection: As mentioned before, when used in lotions it can protect the epidermis from early stages of UV light damage. Vitamin E can also increase the effectiveness of sunscreens. *Lotions must be applied 20 minutes before sun exposure for maximum benefits*
- Skin Diseases: Vitamin E can help treat conditions like psoriasis, erythema and vitiligo.
- Scars: Vitamin E does not have the same effect on all types of scars, but it has been shown that it helps reduce the appearance of stretch marks and some even say it can reduce the appearance of acne scars. It is also combined with vitamin A and D to treat diaper rashes.
Disadvantages
- Vitamin E may interact negatively with different medications. So if you are currently taking some sort of medication, consult your doctor before taking vitamin E supplements.
- When taken as a supplement be careful not to over-do it. Since vitamin E decreases blood clogging this can cause excess bleeding, especially if the person is already taking blood thinners.
Recommended intakes of Vitamin E
Infants:
0-6 months 4mg a day
7-12 months 5mg a day
Children:
1-3 years 6mg a day
4-8 years 7mg a day
9-13 years 11mg a day
Adolescents/Adults:
14 + 14mg a day
Lactating Females 18+ 19mg a day
References:
1. Disadvantages of Vitamin E: http://www.livestrong.com/article/546591-disadvantages-of-vitamin-e/
2. Things that are high in Vitamin E: http://www.livestrong.com/article/541192-things-that-are-high-in-vitamin-e/
3. Top 10 Fruits with Vitamin E: http://www.livestrong.com/article/537299-top-10-fruits-with-vitamin-e/
4. How does Vitamin E Help With Skin Care Marks?:http://www.livestrong.com/article/537219-how-does-vitamin-e-help-with-skin-care-for-marks/
5. Vitamin E Food Chart: http://healthyeatingclub.com/info/books-phds/books/foodfacts/html/data/data3d.html
6. Dietary Supplement Fact Sheet Vitamin E: http://ods.od.nih.gov/factsheets/vitamine/
7. Micronutrient Information Center: http://lpi.oregonstate.edu/infocenter/vitamins/vitaminE/
8. Para qué sirve la vitamina E?: http://www.plantasparacurar.com/para-que-sirve-la-vitamina-e/
9. MAYO Clinic: http://www.mayoclinic.com/health/vitamin-e/NS_patient-vitamine
10.Web MD: http://www.webmd.com/vitamins-supplements/ingredientmono-954-VITAMIN%20E.aspx?activeIngredientId=954&activeIngredientName=VITAMIN%20E
11. Whfoods.org: http://whfoods.org/genpage.php?tname=nutrient&dbid=111
12. Medical News Today: What id Vitamin E? What does it Do?: http://www.medicalnewstoday.com/articles/219486.php
13. University of Maryland Medical Center: http://www.umm.edu/altmed/articles/vitamin-e-000341.htm
14. Medline Plus: http://www.nlm.nih.gov/medlineplus/ency/article/002406.htm
15. Healthy Skin Care: Benefits of Vitamin E: http://www.healthy-skincare.com/benefits-of-vitamin-e.html
16. Harvard School of Public Health: http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vitamin-e/index.html
17. News-Medical.net: http://www.news-medical.net/health/What-is-Vitamin-E.aspx
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