Vitamin E, also known as tocopherol, is a fat-soluble antioxidant that plays a key role in maintaining the health of cell membranes and preventing oxidative stress.
This vitamin is essential for numerous vital functions in the body, including immune protection, vasodilation, and blood clotting regulation.
It is particularly important when following a ketogenic diet, as a large portion of the dietary fats consumed in this way is prone to oxidation. Tocopherol — the active form of vitamin E in the human body — helps prevent this process, thereby protecting the cells.
Immune function. It supports the activity of immune system cells, helping the body fight infections and diseases.
In case of inflammation. It may reduce the levels of inflammatory markers in the body, making it beneficial for people with chronic inflammatory diseases.
Cardiovascular diseases. Studies show that adequate consumption of vitamin E may lower the risk of cardiovascular diseases.
Hair condition. It promotes improved blood circulation to the scalp, which can support hair health and growth.
It also helps maintain the natural protection of hair against ultraviolet radiation and pollutants.
Eye health. It may help prevent the development of cataracts and slow the progression of age-related macular degeneration.
Beneficial for pregnant women. It supports fetal health and may reduce the risk of complications during pregnancy.
Cholesterol levels. Studies show that it may improve lipid profiles by lowering LDL cholesterol levels.
Brain health. It may help protect nerve cells and improve cognitive functions, which is important for preventing Alzheimer’s disease.
Powerful antioxidant. It protects cells from damage caused by free radicals and helps slow down aging processes.
However, it cannot completely replace other antioxidants, such as vitamin C or beta-carotene, which also play important roles in cell protection.
Daily Requirement and Sources
The daily requirement for vitamin E varies depending on age, gender, and physiological status. On average, adults are recommended to obtain about 15 milligrams of tocopherol per day. However, pregnant and breastfeeding women may require increased amounts of this nutrient.
Vitamin E is present in many foods and can be obtained through both natural diet and dietary supplements.
Main sources include vegetable oils (such as sunflower and olive oil), nuts, seeds, and green leafy vegetables.
Below is a list of key foods rich in vitamin E:
- Sunflower seeds
- Almonds
- Spinach
- Broccoli
- Kiwi
Signs and Consequences of Deficiency
One of the main signs of vitamin E deficiency is disruption of nervous system functions, manifested as decreased deep tendon reflexes, muscle weakness, and even coordination issues.
Additionally, a lack of this vitamin may lead to a decreased ability of the body to defend itself against infectious diseases and to impaired vision.
Long-term vitamin E deficiency increases the risk of developing chronic diseases, including cardiomyopathy and neurological disorders.
It is also worth noting that deficiency may affect skin condition, causing dryness and aging. It is important to consider that vitamin E deficiency is rare and is most often associated with malabsorption of fat-soluble vitamins.
Potential Risks and Symptoms of Hypervitaminosis
Hypervitaminosis E is a rare phenomenon, but its potential consequences require special attention.
One of the serious complications is an increased risk of bleeding due to reduced blood clotting. This is particularly relevant for individuals taking anticoagulants or having clotting problems.
Symptoms of excess vitamin E may include weakness, headache, nausea, diarrhea, fatigue, rash, and vision disturbances.
Moreover, high doses of vitamin E may disrupt the balance of other fat-soluble vitamins, such as vitamin K, which can also lead to bleeding.
Problems with vitamin E typically occur when taking more than 300–800 mg (400–1,200 IU) per day for an extended period. However, the exact amount that leads to hypervitaminosis may vary depending on individual characteristics and combinations with other drugs or vitamins.
Interesting Facts About Vitamin E
Discovered in 1922. It was discovered by American biochemist Carl Reichert, who studied the effects of various substances on the reproductive health of animals.
There are several forms of vitamin E. The most well-known are tocopherols and tocotrienols, which have different properties and effects on the body.
Fat solubility. This means it is better absorbed in the presence of fats, making it particularly important for those adhering to low-fat diets.