Vitamin E can be found in several foods like poultry, meat, vegetable oils, eggs, fruits, cereals, and more. It also dissolves in fat. And through this blog, we’ll let you know all the ins and outs of vitamin E uses, benefits, and side effects.
This vitamin is an essential component in your body. And it is needed to function our organs in the right way. It’s also a nutrient suitable for skin, hair, vision, blood, and the brain. You can even consume vitamin E naturally from food or take supplements. Yet, there are certain things that you need to be careful about.
Want to know more about what things concerning vitamin E? Then get right into the section and see the details.
Vitamin E Uses
Vitamin E brings a lot of goodness to the body. You can get a lot of benefits if you take the vitamin in proper portions. Therefore, see all the details to know how Vitamin E works, how to take it, and some precautions.
How It Works
Vitamin E is famous for fighting bacteria and viruses. It maintains the immune system of the body. This vitamin gets into the blood and helps to form red blood cells. Also, it makes the blood vessels wide to make room for clotting.
Moreover, vitamin E works with vitamin K and helps your body to ensure far better immunity.
How Many Times You Can Take It
For adults, the right amount of vitamin E consumption is 1,000 mg per day. Ensure that you don’t exceed the limit. If you do that, you cannot get the desired result. Also, you can probably face some physical issues too.
How to Take It
The best time to take vitamin E is with dinner. It is the best to take when the absorption rate is high. So, vitamin E easily gets into your body. Hence, take it with dinner or with any heavy meal.
Precautions
Before consuming vitamin E, consult your doctor if it suits your body. Check if you have any allergic reaction to this vitamin or any other ingredients that are included. Besides, if you are pregnant or breastfeeding, it’s essential to avoid it.
Moreover, you can have blurry vision sometimes. It’s also recommended to keep your distance from vitamin E when having high blood pressure, liver or kidney problems, and bleeding disorder.
Vitamin E Benefits
Vitamin E has many reasonable qualities to deal with several diseases. It is available in different vegetables, fruits, meat, eggs, and other foods. Here are some of the benefits that you’ll get from vitamin E:
Improve Vitamin E Deficiency
If anyone has vitamin E deficiency, having vitamin E is the easiest solution. Vitamin E is present in many foods, including vegetable oils. You can make many recipes with food containing vitamin E. it’s a good way if you don’t want to go with supplements.
Effective for Alzheimer’s Disease
Alzheimer’s disease distorts your memory. Due to this disease, people tend to lose their memory, making it hard to remember anything. Vitamin E also helps to prevent that disease and improve memory health. So, the chances of losing memory decrease.
Ease Menstrual Cramps
Vitamin E helps to deal with dysmenorrhea, or what we simply call menstrual cramps. To get the benefit, take a vitamin E capsule 2 days before your period and 3 days after you feel the reduced pain and blood loss.
Fight Blood Disorder
If anyone has a blood disorder, vitamin E helps a lot to fight that. When there is a blood disorder, it decreases the hemoglobin levels in the blood. Taking vitamin E by mouth can deal with that disorder.
Reduce Inflammation
Inflammation in the liver can happen from a lot of things. Drinking alcohol is one of them. However, consuming vitamin E orally can solve this problem. It can improve inflammation in the liver and ease your stomach.
Deal with PMS
Vitamin E can resolve PMS or Premenstrual syndrome. We know women experience anxiety, depression, cravings, mood swings, and more during PMS. And they cannot settle down for a single thing and are always in hyper mode. Taking vitamin E by mouth can reduce these symptoms and calm their mind.
Vitamin E Side Effects
Vitamin E doesn’t have such side effects. But they do have some things to be careful of. And if you overdose on vitamin E, you may face certain drawbacks.
Diarrhea, Nausea, and Intestinal Cramps
You can have nausea, diarrhea, and intestinal cramps if you take too much vitamin E. It can even cause severe stomach pain too. So, make sure to avoid having too much of it.
Fatigue and Weakness
Vitamin E supplements need to be consumed in proper portions. Having too much of it can make you feel weak. There are times when you can experience fatigue, headache, and even feel dizzy. Therefore, taking more than the dose is unsafe for the body.
Heart Disease
This vitamin can trigger the risk of having heart disease or heart attack. If you have a history of heart disease, you must avoid taking vitamin E. However, if you want to take it, ensure it is less than 400 IU daily.
Diabetes
Vitamin E can also broaden the chances of having diabetes. So, those who have diabetes should strictly stay away from vitamin E. Also, ensure the dosage amount doesn’t exceed even if you take it.
Rash
There can be certain skin problems if you overdose on vitamin E. Yes, this vitamin is pretty beneficial for the skin. However, that doesn’t mean having it in a larger amount is suitable for your skin. Consuming too much vitamin E can result in skin rashes, bumps, pimples, and more.
Surgery
People who recently had surgery should avoid having vitamin E as it maximizes the risk of bleeding. This is why you must avoid it during the surgery as well. To be safe, avoid taking vitamin E at least 2 weeks after the surgery.
Frequently Asked Questions
1. Which fruit is rich in vitamin E?
There are some fruits that contain vitamin E. One of them is avocado. It has up to 20% of the required vitamin E. Moreover, kiwi and mango are also rich in this vitamin.
2. Does vitamin E reduce belly fat?
Yes, it does! Vitamin E can change pre-fat cells into mature fat cells. As a result, it helps to reduce belly fat.
3. Does vitamin E help sleep?
Studies show that vitamin E helps to improve the sleeping cycle. If taken with other antioxidants, it improves sleep and breathing too.
Wrap Up
Now that you know the facts about vitamin E uses, benefits, and side effects. So, you can consume it properly and get the benefits. Also, you can check the precautions to ensure your health.
Get through all the information we have shown you and decide whether you want to take vitamin E supplements or eat natural food that contains this vitamin—no matter what, consult your doctor before making any decision. Take care and be healthy!
References:
Traber MG. Vitamin E regulatory mechanisms. Annu Rev Nutr 2007;27:347-62. https://pubmed.ncbi.nlm.nih.gov/17439363/
Sen CK, Khanna S, Roy S. Tocotrienols: vitamin E beyond tocopherols. Life Sci 2006;78:2088-98. https://pubmed.ncbi.nlm.nih.gov/16458936/
Dietrich M, Traber MG, Jacques PF, Cross CE, Hu Y, Block G. Does γ-tocopherol play a role in the primary prevention of heart disease and cancer? A review. Am J Coll Nutr 2006;25:292-9. https://pubmed.ncbi.nlm.nih.gov/16943450/
Ford ES, Ajani UA, Mokdad AH. Brief communication: the prevalence of high intake of vitamin E from the use of supplements among U.S. adults. Ann Intern Med 2005;143:116-20. https://pubmed.ncbi.nlm.nih.gov/16027453/
About Jordan kally, MA, CSCS