Benefits of Vitamin E

Vitamin E is called the “Vitamin of Youth” due to its properties and benefits. It can buffer the symptoms of the deterioration that we experience as we age. Above all, it produces an antioxidant effect and fights against immunosuppression.

According to the research, only a 50% meet their daily requirements through the diet.

What is Vitamin E?

It is a type of fat-soluble vitamin that our body stores in the adipose tissue, so that we will use it whenever we need. Actually, vitamin E is made up by 8 types of molecules that are divided in two groups:

From all of them, alpha-tocopherol is the one that is properly regarded as “vitamin E”. It tends to remain in no-hepatic tissues, particularly where the production of the free radicals is higher. For instance, the mitochondria walls and the endoplasmic reticulum of the heart and lungs.

This vitamin has many other functions apart from protecting us against the free radicals and reducing the oxidative damage to the cells. For instance, it is also involved in slowing down the symptoms of aging, improving the aspect of the skin and the proper functioning of the organs; regulating the immune function; preserving the integrity of the endothelial cells as well as the blood coagulation.

What are the uses of Vitamin E?

Types of vitamin E

We have already seen that there are two types of vitamin E: alpha-tocopherol and gamma-tocopherol. However, alpha-tocopherol is the most appropriate form for human consumption.

Tocopherol

There are four different tocopherol compounds: alpha, beta, gamma and delta-tocopherol.

Tocopherols are fats which have different structures regarding their saturated lateral chains. Both alpha and gamma-tocopherol are in the serum and red cells, while beta and delta-tocopherol are in the plasma.

In fact, there is evidence that alpha-tocopherol can help to prevent the onset of cardiovascular problems. Alpha-tocopherols protect the low density lipoproteins (LDL), that help to transport cholesterol in the blood. When LDL oxidize, they encourage the onset of cardiovascular problems.

Therefore, a natural tocopherol blend with gamma-tocopherol would protect better against cancer than those enriched with alpha-tocopherol.

Tocotrienol

Tocotrienol has four compounds: alpha, beta, gamma and delta tocotrienol. Actually, the basic structure is that of tocopherol.

The only difference lies in the structure of unsaturated lateral chains. Due to this, tocotrienols have more chances of entering the brain and liver. There, they will perform unique and important physiological functions.

Therefore, we can say that tocotrienols are neuroprotectors against different toxins in the brain. Particularly, the research suggests that tocotrienols play a key role in protecting the brain cells against degeneration that can cause a stroke.

Properties of Vitamin E

Since Vitamin E can oxidize inside the organism, it acts as some kind of “bodyguard” for other substances. So, when it is destroyed, it prevents polyunsaturated fats and other fat-soluble substances like vitamin A from being destroyed by oxygen.

It has many benefits because it performs many tasks in the body such as: supporting the formation of red cells in the blood and regulating the synthesis of prostanoids. Both are important factors in reproduction processes and the reason why this nutrient is regarded as the vitamin of fertility.

It is the most important antioxidant in the body, protecting the cells against oxidative stress and lipid peroxidation. Its main effects are:

Main features of vitamin E

How to take vitamin E?

Our body cannot synthesize it, so we have to take it on a daily basis.

It absorbs this vitamin from different foods, such as walnuts, seeds, vegetable oils, as well as vegetables and cereals. Although it is a vital nutrient, we should not take it every day because it can be stored in the fatty tissue.

Sources of vitamin E

Vitamin E supplements

Supplements may vary depending on their concentration. However, most of them share the same main component: alpha-tocopherol. But the intake of this form will only meet part of our requirements.

What are the benefits of taking vitamin E?

Antioxidant Effect

Without any doubt, it is one of the greatest benefits of this vitamin. More specifically, it neutralizes the effect of the free radicals. These are unstable molecules due to their atomic imbalance and the fact that they “steal” electrons from surrounding cells. Consequently, this negatively changes the behavior of the molecule that they assault, resulting even in cell death. This becomes a domino effect that spreads to all the tissues.

Moreover, vitamin E has a strong antioxidant effect, that is specially important for the lungs. This is due to the fact that the cells there are constantly exposed to oxygen that can damage them. Apart from protecting the red cells in charge of transporting oxygen to all the cells of our body, it also protects the white cells. These are in charge of protecting the organism against certain diseases, strengthening the immune system as well.

Why does vitamin E have antioxidant effects?

Some studies conducted on workers that handled lead showed the powerful antioxidant effects of this vitamin. Moreover, the research also tested how the long term intake reduces the oxidative damage produced by lead in the cells and genetic material.

Tocotrienol, a more powerful antioxidant than tocopherol

But the antioxidant effect of vitamin E does not depend on its chemical structure. Rather, it also relies on other factors. The scientists believe that tocotrienols can effectively trap peroxide radicals. This is due to location of tocotrienols in the phospholipid layer of the cell membrane.

Tocotrienols distribute more regularly than other forms. Consequently, they neutralize the free radicals more efficiently than alpha-tocopherol.

Tocotrienols protect the organism

Tocopherol alternative

Other forms of vitamin E are more specific. For instance, gamma tocopherol can bind highly reactive nitrogen compounds (called nitrogen reactive species).

Nitrogen reactive species tend to be product of an inflammation. Therefore, we could say that gamma-tocopherol is an effective antioxidant, more so than alpha tocopherol. This is due to the fact that its methyl group prevents it from being reactive.

If we want  to protect our cells against the damage from the free radicals, we need to take all its forms. Taking them regularly could lower the risk of death up to a 17%. In fact, this has been proven in a recent japanese study. Therefore, we could say that it has the ability to prolong our lifespan.

Heart and cholesterol

Oxidative stress is one of the main factors when it comes to the onset of arteriosclerosis. As we already know, the free radicals are responsible for the inflammatory processes that form the deposits.

Vitamin E plays an important role in arteriosclerosis. In fact, it has proven to be effective when it comes to increasing the resistance against oxidation and preventing the formation of deposits. This discovery is based on the studies conducted on people who follow a Mediterranean diet.

Moreover, it has been proven that taking supplementation lowers the risk factors that form said deposits. This is due to the fact that tocopherols inhibit the lipid peroxidation while tocotrienols inhibit the cholesterol synthesis. Consequently, they avoid the risk factors of cardiovascular problems.

Nevertheless, there is evidence from clinical trials that suggest that vitamin E supplements lower the risk of ischemic stroke. However, it increases the risk of suffering a hemorrhagic stroke.

This tends to happen to the elderly because it can inhibit the blood coagulation. Consequently, it increases the risk of hemorrhagic stroke.

Nervous system

Vitamin E is a lipophilic compound, meaning that it is fat soluble. This property improves its absorption by the brain cells. Therefore, it strengthens the cell walls against oxidative damage.

On the other hand, tocotrienol and tocopherol are also antioxidants that protect the brain cells. Several studies have shown how supplements enhance the antioxidant capacity of the cell brain to prevent oxidative damage.

Fertility

The oxidative stress produced by the free radicals can negatively affect female and male fertility. In fact, it can cause the following problems:

Female fertility

Male fertility

Infertility conditioned by:

Levels to increase the fertility

An 80% of fertility problems are due to male infertility due to the oxidative stress and bad quality of the sperm. An italian study found out that infertile men had lower vitamin E levels than fertile men. These low levels are directly connected to abnormal spermatozoa with less mobility.

Therefore, if we want to increase or improve the fertility, we need to avoid oxidative stress. Making sure that we get a proper supply of vitamin E will also be helpful.

Female case

A north-american study assessed the effects of antioxidants on women with fertility problems. The researchers found out that a high vitamin E supply could reduce the fertility problems, specially in women over the age of 35.

A systematic analysis of the scientific literature about antioxidants revealed other benefits for female fertility:

To sum up: it increases the chances of having a successful pregnancy.

Male case

The clinical studies have clearly proven that taking vitamin E and other antioxidants improves the quality of the semen and male fertility. Particularly, high serum concentrations in men over the age of 44 are directly connected to a 20% less damaged genetic material when compared to low or normal concentrations.

Men from couples that turn to assisted reproduction who take antioxidants have up to 4.8% more chances of succeeding.

A systematic analysis of the scientific literature confirms the beneficial effects on the quality of the sperm, its morphology and functioning of the spermatozoa. Increasing its intake also improves the ability of the spermatozoa to bind to the ovule, increasing the success percentage of assisted reproduction techniques.

Therefore, we can say that it is a powerful antioxidant that protects the reproductive cells and fetus against the free radicals. So we could say that it is a fundamental issue in those couples who have problems to become pregnant.

Healthy eyes

Taking this substance for a long period of time can prevent age-related sight problems, such as cataracts. Said disease involves the opacity of the lens and they are the result of damage caused throughout many years.

In a long-term clinical study, those who took supplements for 10 years at least had a clearer ocular lens. On the contrary, those who did not take supplementation had a more deteriorated lens.

Skin Aspect

Vitamin E plays a very important role in preserving the skin. For instance, it strengthens the lining of the blood vessels from the skin, improving its hydration and elasticity. Another remarkable effect is its ability to reduce the inflammation at the cell level, which results in a more young-looking skin.

A constant exposure to the UV rays of the sun, as well as other external agents, such as smoke (tobacco, pollution), are factors that deteriorate the skin. This specially results in the onset of marks and wrinkles, and even other signs like acne and eczema. Vitamin E contributes to a fast regeneration of the epidermis (the external layer of the skin), effectively healing the damaged tissue.

Nevertheless, it is available in several forms in the skin. That is the reason why we need to combine different types. Moreover, we need to take into account that tocotrienols are more powerful antioxidants than tocopherols.

How does the skin get vitamin E?

It is a lipophilic vitamin, which means that it can easily go through the lipid layers of the skin. Consequently, it can enter the skin not online from the inside, but also from the outside.

However, its external use is quite unstable. The new research is trying to come up with a way to improve its external application. For instance, it is packed in nano-particles that are absorbed by the skin so that they are released directly on the skin.

Key for dermatology

In addition, it can help to treat several skin problems. Even though we do not known the exact process, it can help with the following cases:

In fact, it plays an essential role in the treatment of certain skin pathologies, helping to treat and heal them. However, the application in this cases needs to be adjusted to the individual, according to each person and pathology.

Strengthening of the Hair

Fragility and hair loss are two very important aspects that we tend to pay attention to. This is due to the fact that they strongly shape our aspect. In this case, the regular intake of vitamin E can help us relieve said problems.

Another cause of hair loss is related to the excessive oil production or unbalanced pH levels on the scalp. Because if it is dry, the sebaceous glands will produce more oil than necessary, obstructing the hair follicles. Consequently, this can lead to other problems such as itching, dandruff, and ultimately hair loss.

Hormone Regulation

Among other functions, this vitamin can help with:

Premenstrual syndrome

Around a 90% of fertile women suffer discomfort when their period gets close. The most common symptoms are headaches, irritability, nausea, abdominal cramps, depression and other symptoms.

Although most women only experience mild symptoms, between an 8% and 20% suffer the premenstrual syndrome (PMS). The symptoms are so severe that it can affect their day to day and relationships.

Depending on the effects and severity of the symptoms, the treatment will be either oral contraceptive pills, hormones or antidepressants.

Relief for the symptoms of PMS

Two high scale clinical trials have proven the effectiveness of vitamin E when it comes to relieving the premenstrual syndrome:

The first study gathered 130 women between the ages of 15 and 45. They took vitamin E for two months in order to relieve the premenstrual syndrome. In fact, it was proven that it was an effective treatment to relieve the symptoms. The main improvements were in terms of reducing the depression, anxiety and food cravings.

The second study gathered 155 women who suffered from moderate to severe premenstrual syndrome. The result was the same as in the previous study.

In both studies, vitamin E proved to be more effective than the placebo, physically and mentally. Sometimes, it was even more effective than vitamin B6.

It is crucial to take care of ourselves from the inside to see it reflected on the outside

Other benefits of vitamin E

Another benefit of vitamin E is its contribution to the energy production, the synthesis of deoxyribonucleic acid (DNA) and ribonucleic acid (RNA). Thanks to its great antioxidant properties, it protects the cell membranes against oxidation.

It lowers the risk of other diseases

For a long time, the researchers have been trying to find out if it can inhibit cancer cells. This is based on the discovery that a deficiency increases the chances of having it. Moreover, the combination between C and D can have an even bigger protective effect.

Vitamin E can prevent some diseases

There are some risk groups that are susceptible to suffering a vitamin E deficiency:

Natural vitamin E

There are eight different forms of natural origin. They are divided in two groups of four tocopherols and four tocotrienols. Both groups have the same central structure but different lateral structures.

In general, plants produce it along with fats. Alpha and gamma tocopherol are the most common forms. It is interesting since vegetable oils with a high alpha-tocopherol content tend to be combined with monounsaturated fatty acids, like olive oil. On the other hand, we can find a high essential polyunsaturated fatty acids with gamma tocopherol, for instance, in corn oil.

Alpha-tocopherol, the renowned form

The research is currently focusing on alpha-tocopherol. In fact, it is the most renowned vitamin E form in the organism. An alpha-tocopherol deficiency triggers ataxia (generic term used to refer to several coordination disorders). Said deficiency can only be fixed by taking alpha-tocopherol.

Actually, alpha-tocopherol prevails over any other form in the body and plasma concentration.

However, the results regarding the role of alpha-tocopherol are starting to question its absolute rule over other forms.

Tocotrienols: a slightly different form of vitamin E

The four tocotrienols are: alpha-tocotrienols, beta-tocotrienol, gamma-tocotrienol and delta-tocotrienol. Even though they are similar to tocopherols, they actually have a different chemical structure and biological function. The researchers are performing more tests on tocotrienols and they have reached the following conclusions:

According to the latest findings regarding other forms of vitamin E we need to review the product composition. According to this, the intake of alpha-tocopherol will prevent or fix a deficiency.

Vitamin E deficiency

These are some suspicious symptoms of a deficiency:

Vitamin E excess

It is not possible to exceed a vitamin E dose, so it does not entail side effects. However, we suggest being careful and not take very high doses for a very long time.

The different results between the studies mean that there are other factors that increase the risk.

However, the National Institute of Health from the USA advises not exceed the following doses (expressed in IU / International Units):

AGE	MALE	FEMALE
Children
1 to 3 years	200 IU	200 IU
4 to 8 years	300 IU	300 IU
9 to 13 years	600 IU	600 IU
Adolescents and adults
14 to 18 years	800 IU	800 IU
19 years onward	1000 IU	1000 IU
Pregnant women		1000 IU
Lactating Women		1000 IU

What is the daily amount of vitamin E?

The RDA or recommended daily amount is 30 international units. But this amount is not enough for active people, specially for athletes.

If we want to ensure that we get the best effects and protection, we need to be careful with the amount we take. Moreover, the daily intake will depend on the age. In addition, the body needs more during pregnancy and lactating. Actually, in these cases we need to take dietary supplements to meet the needs.

In this case, nutritionists suggest the following doses to meet the tocopherol requirements (mg per day):

AGE	MALE	FEMALE
Babies
0 to 4 months	3	3
4 to 12 months	4	4
Children
1 to 4 years	6	5
4 to 7 years	8	8
7 to 10 years	10	9
10 to 13 years	13	11
13 to 15 years	14	12
Adolescents and adults
15 to 19 years	15	12
19 to 25 years	15	12
25 to 51 years	14	12
51 to 65 years	12	12
65 years onward		11
Pregnant women		13
Lactating women		17

Moreover, we need to have the following conversion rates when indicating the dose in international units:

Contraindications of vitamin E

When compared to other fat soluble vitamins, it has a relatively low toxicity when taken orally. In fact, many people take doses over the RDA without experiencing side effects due to its pro-fertility properties and effects on the sexual potency.

However, high amounts for long periods of time can interfere with the activity of K. Consequently, it could trigger blood coagulation problems.

The supplements improve the hepatic function, increasing the breakdown of medicines that the liver metabolizes. Some of this medicines are: lovastatin, ketoconazole, itraconazole and other prescribed medications.

Vitamin E and sport

Like with other vitamins, the studies have proven that a proper intake contributes to preserving our health. Therefore, it can improve our physical performance. However, there is evidence that a higher dose than the RDA in endurance athletes can help to improve their marks.

An higher dose can improve the recovery and muscle work, specially after an injury or surgery or to buffer the DOMS and damage to the muscles.

It is present in the cell membranes of the brain and muscles, the exact place where our body produces oxygen radicals. Therefore, it works like an antioxidant shield that helps to protect the cells against oxidative damage, apart from providing antioxidant enzymes and molecules.

Vitamin E supplementation helps to prevent the oxidative damage caused by physical exercise.

Moreover, it has shown to increase the creatine kinase levels, which is a biomarker for muscle recovery.

Combination of Vitamin E and C

E and C are two vitamins that work together to produce the best antioxidant effect.

The body needs enough vitamin C in order to take advantage of all the properties of E. This is due to the fact that the former regenerate the second one when it oxidizes.

Their interaction also reduces the oxidative stress that happens when we do a great effort that can damage the skeletal muscle.

As always, from HSN we suggest consulting your doctor before taking any supplement.

What do the experts think about Vitamin E

It inhibits the onset of cholesterol

A clinical study conducted on 40000 participants revealed that the LDL cholesterol is harmless. That is, as long as we have enough resources to counter it. In fact, the participants of the study who took this substance regularly experienced less heart problems in a 37%.

A deficiency during pregnancy can cause asthma in children

Actually, the latest research has proven how the children from pregnant women who take low amounts have higher chances of suffering asthma in the future.

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Studies 46-50

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