Vitamin E

Vitamin E is one of the fat-soluble substances that supports the functioning of the entire body. It is called the vitamin of youth and fertility because it has a positive effect on the skin, slowing down the aging process, as well as supporting the reproductive system and ensuring the proper course of pregnancy. Vitamin E also ensures proper muscle metabolism and plays many other important roles in the body.

Vitamin E - what is it?

Vitamin E is a group of organic chemical compounds known as tocopherols. Of course, there are different forms of vitamin E, so we can distinguish alpha-, beta-, gamma-, and delta-tocopherol and alpha-, beta-, gamma-, and delta-tocotrienol. These forms have different levels of activity, but alpha-tocopherol is considered the most biologically active.

Vitamin E belongs to fat-soluble substances, such as vitamin A, D, or K. Therefore, it is stored in the human body, mainly in adipose tissue and adrenal glands, rather than being excreted in sweat, as is the case with water-soluble vitamins.

Sources of vitamin E in food

Vitamin E is found in a variety of foods. Where is it most abundant? Good sources of micronutrients include foods such as:

• vegetable oils - richness of vitamin E is mainly found in sunflower oil and wheat germ,
• nuts,
• grain seed embryos,
• sprouts,
• spinach,
• sunflower seeds,
• pumpkin seeds,
• almonds,
• fish,
• parsley.

Vitamin E - properties

Vitamin E performs many different functions in the body. First of all, it is a powerful antioxidant, which, thanks to its antioxidant properties, can protect the body from oxidative stress by destroying free radicals and thus slowing down the aging process.

In addition, the compound can protect erythrocytes from destruction and contribute to oxygen transport in the body, as well as strengthen the walls of blood vessels and protect them from damage. It also participates in the transmission of nerve signals throughout the body.

The micronutrient is also called the fertility vitamin because it is necessary for the proper functioning of the reproductive organs. It is involved in spermatogenesis, supports ovulation, and also influences the proper development of the fetus and participates in the formation of vision. In combination with folic acid, it can prevent the development of congenital fetal defects and damage to the nervous system. It also ensures the proper weight of the child at birth.

By slowing down the skin aging process, vitamin E is also called the vitamin of youth. The micronutrient is able to nourish, moisturize, and restore the skin, as well as noticeably improve its condition. It also acts as a natural UV filter, which is why this vitamin is used not only in anti-wrinkle cosmetics but also in sunscreens.

Vitamin E supports and protects vision, ensures its efficiency, and takes care of visual acuity. It can also support the proper functioning of muscles and their work, so it is important in the life of every athlete.

The daily requirement for vitamin E, like other vitamins, depends on gender, age, and physiological condition.

In women, the daily requirement for the micronutrient, according to Adequate Intake levels, should be 8 mg, and in men - 10 mg. For children, the requirement is from 4 to 10 mg/day, and for pregnant women - 10 mg. During breastfeeding, it is recommended to take 11 mg of alpha-tocopherol daily.

Demand is also increasing among people with absorption disorders or micronutrient deficiencies.

Symptoms and consequences of vitamin E deficiency

Vitamin E deficiency mainly occurs in people with fat malabsorption, celiac disease, or cystic fibrosis. It can occur in prematurely born children.

The main possible symptoms and consequences of vitamin E deficiency:

• hair loss,
• fatigue and irritability,
• premature aging,
• increased susceptibility to infections,
• neurological disorders,
• muscle dysfunction and weakness,
• anemia,
• worsening of vision,
• infertility.

Micronutrient deficiency also reduces the secretion of gonadotropin-releasing hormone, which can cause abnormalities in the structure of male sperm. In turn, in women, insufficient intake of vitamin E can lead to premature rupture of fetal membranes and premature birth, and in extreme cases, miscarriage and fetal death.

Excess vitamin E in the body

Vitamin E overdose is extremely rare. It is especially difficult if the micronutrient enters the body only through food.

Excess alpha-tocopherol is possible in case of improper intake of dietary supplements and can lead to symptoms such as:

• headaches,
• intestinal disorders,
• double vision,
• fatigue,
• weakness.

The intake of vitamin E in the form of dietary supplements should be considered especially by women in the third trimester of pregnancy, as this is an extremely important micronutrient for the proper development of the fetus.

In addition, supplements containing alpha-tocopherol should be introduced into the diet of men struggling with infertility and women complaining of painful menstruation.

Dietary supplements with vitamin E can also help people with a deficiency of this ingredient, especially those with celiac disease, cystic fibrosis, or digestive system disorders.

Since vitamin E belongs to fat-soluble vitamins, to increase its absorption and bioavailability, it is recommended to take it together with high-fat products.