Vitamin E
In this post, we will focus on Vitamin E – a fat-soluble vitamin.It is an important vitamin as it serves various vital functions.The vitamin has various forms though its most utilized form in the body is alpha-tocopherol.
Functions Of Vitamin E
- Enhances the immune system – Vitamin E contributes a role in supporting the proper functioning of the immune system.
- It is an antioxidant-Vitamin E helps to prevent the cells against the damage caused by free radicals, hence reducing the likelihood of infections.
- For healthy skin and hair-It is important for maintaining healthy hair and skin.
- Maintains the reproductive system-Ensures the proper functioning of the reproductive system.
Individuals At Risk Of Vitamin E deficiency
Individuals with conditions related to poor fat absorption -Fat is necessary for vitamin E absorption, considering that it is a fat-soluble vitamin. If Vitamin E cannot be absorbed, then the body is unable to meet its Vitamin E requirements.
Vitamin E Deficiency
Its deficiency is rare and the precise effects of its lack are not clear especially amongst healthy persons. Although , aneamia and a weakened immune system can indicate Vitamin E deficiency.
Sources of Vitamin E
- Oils- sunflower, , soybean,safflower, wheat germ, and olive oils
- Nuts- almonds, peanuts
- Seeds -sunflower seeds
- Vegetables-spinach, pumpkin, butternut
- Fruits –avocados
- Fatty fish – salmon, trout
RDA
Both males and females above 14 years – 15 milligrams per day
Vitamin E Toxicity
Toxicity is majorly a result of supplement use than diet alone. It is advocated that the nutrient does not exceed 300 mg in a day.
Vitamin E toxicity can present as:
- Fatigue
- Nausea
- Diarrhoea
- Muscle weakness
Drug Interactions With Vitamin E
Some of the drugs that interact with Vitamin E are similar to those that interact with other fat-soluble vitamins that impair fat absorption including:
- Bile acid sequestrants-they impede its absorption , leading to the decrease in its body stores.
- Statins- may limit vitamin E’s antioxidant activity.
Nutrient Interactions With Vitamin E
- Excessive Vitamin E amounts can interfere with Vitamin K status by causing a decrease in Vitamin K levels in the blood.
Ensure that you include a variety of Vitamin E sources in your diet from various fruits, vegetables, nuts, and seeds. Vitamin E is vital for healthy skin and hair, and in enhancing the immune system.