How much vitamin E do we need?

Like most other antioxidants, vitamin E is found in many colorful fruits and vegetables, such as red peppers, green leafy vegetables, and dried apricots. Other sources of vitamin E are vegetable oils, whole grains, wheat germ and bran, soft vegetable margarine, nuts, and seeds.

Vitamin E has a low toxic content and can be taken in high doses, up to 100-800 mg per day. Dietary studies have shown that we eat less vitamin E than recommended.

How much vitamin E do we need? The recommended daily requirement varies with gender and age and can be discussed with your dietitian or nutritionist.

Vitamin E Deficiency:

Deficiency has not been detected in healthy people but can occur in people with chronically impaired fat absorption and some cases in premature babies.

Can You Get too Much Vitamin E?

Vitamin E in its natural form has low toxicity because the body has effective control of how the vitamin is metabolized and stored in the body. However, some studies indicate that a high intake of vitamin E in the form of dietary supplements has negative health effects, including increased mortality, but no definitive conclusions can be drawn based on the studies available today.

Overall, however, research indicates that a high intake of vitamin E for a long time does not provide any health benefits in the general population. The European Food Safety Authority, EFSA, has set a Tolerable Upper Intake Level (UL) of vitamin E from supplements to 300 milligrams per day for adults.

Vitamin E is a fat-soluble vitamin and a powerful antioxidant that counteracts oxidative stress and inflammation. Cardiovascular disease and oxidation of fats in the vessels can be counteracted by vitamin E.

The immune system is strengthened by vitamin E, which also protects and repairs the cells. In this way, vitamin E contributes to more energy in the body. But vitamin E also contributes to energy by promoting thyroid function. It also affects the rest of the hormonal system and fertility.

Tocopherols:

Vitamin E consists of fat-soluble substances – tocopherols that work in synergy with each other. They occur together in nature and should also be done of vitamin E to increase the health-promoting properties.

Against Oxidative Otress:

Vitamin E has strong antioxidant properties and is part of the most important defense against free radicals and oxidative stress. When fat oxidizes, it prevents the formation of reactive oxygen radicals.

Oxidation has been linked to several diseases such as cancer, Alzheimer’s disease, premature aging, heart disease, diabetes, arthritis, and cataracts.

Oxidation of vitamin A, carotene, and essential fatty acids can also be counteracted with the help of vitamin E.

Alpha-tocopherol mainly prevent the production of new free radicals, while gamma-tocopherol capture and neutralize the existing free radicals. (R), (R) But a mixture of several tocopherol increases the effect against oxidative stress.

Protects And Repairs Cell Membranes:

Studies show that a mixture of several tocopherol can more easily protect the cells than just one type of tocopherol.

Vitamin E can repair the cell’s membrane as it acts as an antioxidant. Studies show that antioxidants such as alpha-tocopherol needs to be in contact with cell membranes to make repair possible.

Vitamin E protects the cell by sealing the lipids and stabilizing the cell membrane and can therefore help increase the cell’s energy.

Heart And Vessels:

Cardiovascular problems can occur due to oxidation of certain lipo proteins and recurrent inflammation.

Vitamin E, which is anti-inflammatory, can counteract cardiovascular problems, such as angina, blood clots, and protect against heart attacks. It also strengthens the capillary walls and can therefore prevent varicose veins.

When the various tocopherol are combined, they are most effective in preventing the arteries from clogging due to platelet aggregation or cholesterol.

Immune System:

Vitamin E stimulates the body’s immune system and promotes both the humoral immune system (when B cells divide and start producing antibodies) and the cell-mediated immune system ( intracellular infections, when T cells are activated and produce cytokines that attract macrophages and other cells).

Vitamin E is anti-inflammatory and in high doses can stimulate the spread of T cells that help the immune system.

A daily intake of 200 mg of vitamin E improved the activity of antibodies to various vaccines, in healthy people, a study shows. Several studies show that vitamin E raises the immune system against e.g. viral infections.

Thyroid and hormones:

Vitamin E develops the function of the endocrine system, the pituitary gland, adrenal glands, ovaries, uterus, and testicles.

It counteracts under function in e.g. thyroid and sex hormones and promotes fertility.

PMS / dysmenorrhea can be reduced by taking vitamin E, according to studies.

Toxins And Heavy Metals:

Research shows that vitamin E can protect the body against mercury, lead, carbon tetra chloride, benzene, ozone, and also protects the lungs from air pollution.

Gastrointestinal:

Studies show that anti-inflammatory vitamin E can counteract the inflammatory bowel disease ulcerative colitis and pancreatic fibrosis.

Vitamin E is important for a healthy gastrointestinal mucous. Therefore, vitamin E is important for intestinal permeability and nutrient uptake in the intestine.

SKIN: Vitamin E promotes skin healing and studies show that it improves a topic eczema, acne, and scars.

SIGHT: Vision depends on vitamin E to function.

MUSCLES: Muscle cramps are not always due to magnesium deficiency. Vitamin E has also been shown to prevent both tendons and leg cramps.

Vitamin E is, just like vitamin C, one of the vitamins that also acts as an antioxidant and helps protect cells from oxidative stress.

Vitamin E is an antioxidant that helps protect cells from oxidative stress. Antioxidants are compounds that neutralize reactive oxygen species, a by-product that is produced, among other things, when the body burns oxygen. Vitamin E performs its antioxidant function in the body in conjunction with other antioxidants, such as vitamin C. Vitamin C helps rebuild the reduced form of vitamin E.

Vitamin E is stored in the body:

There are currently thirteen known vital vitamins. Vitamin E is a fat-soluble vitamin, just like vitamin D. The vitamin combines with fat and is absorbed into the bloodstream via the intestine. More than half of the vitamin E we eat is absorbed into the body by healthy people.

Our body stores about 1 g of vitamin E. Most are stored in the adipose tissue, but also the surface of our cells and the fat molecules in the blood. The liver, lungs, muscles, heart, and adrenal glands are high in vitamin E. Natural vitamin E is most active.

There are eight different forms of vitamin E, which can be divided into two classes:

Tocopherols

Tocotrienols

The most common in nature is alpha-tocopherol. Tocopherol means “to carry offspring”. The vitamin got its name when it was discovered in the 1920s because rats that did not receive vitamin E became sterile.

Natural vitamin E in the form of alpha-tocopherol has twice as much activity as synthetic vitamin E.