Last Updated on October 23, 2020 by Renee’
What is Vitamin E?
- Vitamin E is a fat-soluble, essential vitamin, meaning that our bodies cannot make it, and we must get it from our diet or supplements.
- Vitamin E is a powerful antioxidant that prevents free radical damage to certain fats in the body. Vitamin E is critical for our health, slows down the aging process & provides protection against diseases such as heart disease& cancer. Vitamin E can also help to relieve symptoms of Alzheimer’s & may prevent some diabetes-related damage, particularly the eyes.
- Vitamin E is required for proper function of many organs, enzymatic activities, and neurological processes.
- Vitamin E is found only in plant foods, including certain oils, nuts, grains, fruit & wheat germ. You can also get it by taking a supplement.
- Vitamin E is important in helping our bodies make red blood cells and helps the body use Vitamin K & helps to maintain stores of Vitamin A, K, Iron & Selenium.
- Vitamin E is necessary for the structural & functional maintenance of skeletal, cardiac & smooth muscle.
Causes of Vitamin E Deficiency:
- People who cannot absorb fat properly (leaky gut) may develop Vitamin E Deficiency.
- Conditions such as chronic pancreatitis, cholestasis, cystic fibrosis, primary biliary cirrhosis, & Crohn’s disease may prevent being able to absorb fat-soluble nutrients such as Vitamin E.
- Short Bowel Syndrome
- Ataxia is a rare genetic condition. This condition is neurologically based and affects muscle control & coordination. It’s most likely to develop in children between the ages of 5 and 15.
Low levels of Vitamin E can cause digestive issues which will lead to poor absorption of nutrients (leaky gut). This can cause diseases in the pancreas, liver, gallbladder etc.
Symptoms of Vitamin E Deficiency:
- Dry Hair/Hair Loss
- Greasy stools
- Chronic diarrhea
- Muscle weakness
- Loss of muscle
- Abnormal eye movements
- Impaired Vision/Blindness
- Impaired Speech
- Unsteady walking/Poor Balance
- Leg Cramps
- Fertility Issues
- Nervous System problems in the hands, legs, arms & feet (pain, tingling, loss of sensation)
- Gastrointestinal Diseases
- Slow healing of tissues
*Long-term deficiency may also cause liver and kidney problems.
Benefits of Vitamin E
- Reduces/Balances Cholesterol
- Repairs/Heals Damaged Skin
- Thickens Hair
- Nourishes Dry Skin & Dry Hair
- Balances Hormones
- Reduces PMS Symptoms
- Improves Vision
- Prevents Hardening of the Arteries
- Helps to Reduce Blood Pressure
- Prevents Cancer
- Helps with symptoms of Alzheimer’s
The RDA for Vitamin E is 15 mg/day. The Daily Value is 27 mg/day.
- Almonds – 1 oz = 6.8 mg
- Hazel Nuts – 1 oz = 4.03 mg
- Pine Nuts – 9.33 mg per 100 gr.
- Brazil Nuts – 5.65 mg per 100 gr.
- Pistachios – 2.86 mg per 100 gr.
- Sunflower Seeds – 1 oz. = 7.4 mg
- Pumpkin Seeds – 2.18 mg per 100 gr.
- Avocados – 1 whole raw = 2.68 mg
- Dried Apricots – 2.66 mg per 100 gr.
- Blueberries – 2.35 mg per 100 gr.
- Mango – 1 whole raw = 3.02 mg.
- Kiwi – 1 med. = 1.1 mg.
- Tomatoes – 1 med. raw .7 mg
- Bell Peppers – 1 c. = 2.35 mg
- Spinach – 1/2 c. cooked or 2 c. raw = 1.9 mg
- Turnip Greens – 1 c. cooked = 4.36 mg
- Broccoli – 1 c. cooked = 2.4 mg
- Swiss Chard – 1 c. = 3 mg.
- Sweet Potatoes – 1 c. = 4.2 mg.
- Butternut Squash – 1 c. = 2 mg.
- Olive Oil – 1 Tbs. = 2 mg.
- Trout – 3 oz. = 2 mg.
Should you Supplement?
Although supplements are widely available, it is best to obtain our nutrients from food whenever possible. It is thought that various nutrients present in food work together synergistically and that this synergy promotes the body’s ability to absorb and utilize the various nutrients.
If you have Leaky Gut, digestive disorders, chronic bowel disease, or undergone gastrointestinal surgery, you might need to supplement due to not being able to absorb fat-soluble vitamins. This is what I take.
Can you take too much?
Vitamin E has no known toxicity or side effects, except for an anticoagulant effect. High doses of Vitamin E may interfere with being able to clot blood, therefore posing a risk to people that are taking prescribed blood thinners.
Be careful not to consume too much of Vitamin E especially in supplement form due to its blood-thinning capabilities which can cause bleeding, bruising & hemorrhage. If you are already taking blood-thinning medicines such as aspirin, make sure to consult your doctor.
Other Vitamin / Mineral Deficiencies
Learn more about other deficiencies. Most people are deficient in these especially if you have a Leaky Gut!
*NO information on this site should be used to diagnose, treat, prevent or cure any disease or condition. Always check with your doctor before taking any supplements or medication.