Why Do We Need Vitamin E?

What Exactly Is Vitamin E, and Why Is It So Important?

To answer these questions, a bit of theory is necessary. Vitamin E isn’t just one vitamin; it’s a group of fat-soluble compounds, including tocopherols, tocomonoenols, and tocotrienols. Each member of this vitamin group offers varying degrees of antioxidant power. So far, the effects of alpha-tocopherol have been the most thoroughly researched.

How Tocopherols Fend Off Free Radicals

As antioxidants, Vitamin E compounds help protect cells by neutralising free radicals. Free radicals are aggressive molecules found in our food, environment, and bodies. They are "aggressive" because they lack an electron and seek to stabilise themselves by stealing one from your body’s cells. When they succeed, oxidation occurs, which contributes to ageing and cellular damage. Because Vitamin E combats this oxidation by neutralising free radicals, it’s known as an antioxidant. Common sources of free radicals include:

• Oxygen Compounds
• Metabolic By-Products
• UV Rays
• Environmental Toxins
• Unhealthy Foods and Drinks
• Alcohol and Nicotine

They can also be produced by intense physical exertion or psychological stress.

What Are the Health Benefits of Vitamin E?

Damage to cells caused by a Vitamin E deficiency and subsequent oxidation becomes more visible as we age, particularly on our skin, which can sag and wrinkle. Since Vitamin E can protect the skin from free radicals, it is a key ingredient in many skincare products, offering direct protection on the surface of our bodies.

Getting enough Vitamin E from your diet ensures there’s enough available to protect the cells within your body from free radical damage. In this role, Vitamin E supports the immune system, helps dilate blood vessels, and prevents the build-up of plaque on vessel walls. Moreover, Vitamin E can protect the skin from within, providing an extra line of defence against harmful radicals.

Vitamin E doesn’t just protect our body cells; in foods and cosmetics, it also acts as a preservative by fending off free radicals.

Beyond protecting against free radicals, Vitamin E helps cells interact and perform essential functions, supporting memory, vision, and healthy metabolic reactions.

How Much Vitamin E Do I Need Daily?

The European Food Safety Authority (EFSA) recommend the following daily intake of Vitamin E:

• 11 to 12 Milligrams for Women
• 13 to 15 Milligrams for Men
• Between 5 and 13 Milligrams for Children
• 12 to 15 Milligrams for Adolescents

During pregnancy, women should aim for 13 milligrams of Vitamin E daily, increasing to 17 milligrams during breastfeeding.

Where Can I Find Vitamin E in Foods?

Since our bodies cannot produce tocopherols, we need to get Vitamin E from our diet. Fortunately, alpha-tocopherol is found in many everyday foods. High concentrations of Vitamin E can be found in:

• Plant Oils, Especially Wheat Germ Oil, with Around 20 Milligrams per Teaspoon
• Nuts, Almonds, Seeds, and Sunflower Seeds
• Butter and Margarine
• Vegetables Like Asparagus, Spinach, Savoy Cabbage, and Other Types of Cabbage
• Fruits, Particularly Fresh Raspberries

Additionally, Vitamin E supports the skin’s defence against free radicals as an ingredient in skincare products.

What Are the Symptoms of a Vitamin E Deficiency?

A deficiency in Vitamin E is rare with a balanced diet. However, in combination with factors like a severely fat-restricted diet or impaired fat digestion, a deficiency in Vitamin E can develop. Typical symptoms usually appear only after several years of inadequate intake and may include:

• Muscle Weakness
• Circulatory Problems
• Immune Deficiency
• Slowed Reflexes
• Sudden Tremors