Vitamin E is a fat-soluble vitamin known primarily for its skin-enhancing and antioxidant properties. It is believed to strengthen the immune system and help fight disease, including certain forms of cancer. Women are particularly interested in facts about vitamin E because of its use in cosmetics and skin products, such as lotions, creams, and soaps.
Alpha-tocopherol (or simply tocopherol) is the form of vitamin E that is most beneficial to humans. It can be obtained from dietary sources or taken as a supplement. However, vitamin E supplements may not be advisable for everyone, and doctor's advice is recommended before taking them. Your doctor can give you important facts about vitamin E and what it can do for you. Here are some basic facts about vitamin E, including its uses, sources, and recommended doses.
Uses of vitamin E
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One of the best known facts about vitamin E is its use as an antioxidant. Antioxidants help destroy free radicals - substances that cause cell damage and impair immune function. It also prevents stroke, artery blockage, and heart disease by blocking the conversion of fat into plaque and cholesterol. Vitamin E can strengthen the skin and make it less prone to UV damage and photodermatitis.
Sources of vitamin E
Food sources of vitamin E include green leafy vegetables, nuts, eggs, liver, sunflower seeds, and various vegetable oils, particularly wheat germ oil. It is also available in supplement form, usually in tablets and capsules. Vitamin E deficiency is relatively rare, not everyone may need vitamin E supplements. Your doctor can give you basic facts about vitamin E supplements and whether you can benefit from them.
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Recommended amounts
For healthy adults, doctors recommend 400 to 800 international units (IU) per day. Ideal doses vary according to age and certain medical conditions:
Six months and below: 6 IU
Six months to one year: 9 IU
One to three years: 9 IU
Four to eight years: 10.5 IU
Nine to 13 years: 16.5 IU
14 to 18 years: 22.5 IU
Over 18 years: 22.5 IU
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Pregnant women: 22.5 IU
Breastfeeding women: 28.5 IU
IMPORTANT: Some vitamin E supplements may contain additives that can be harmful to your health, such as sugar, starch, silica, and gluten. To stay safe, buy only supplements that are GMP-compliant. This ensures that the product passes strict quality standards and has no harmful chemicals. Also, make sure it does not contain any artificial colors and flavors.