Why do we need vitamin E?
Vitamin A is good for your eyes. Vitamin C boosts your immune system. Vitamin D supports bone health. Consumers are generally aware of the basic benefits of certain vitamins because they have been drilled into our brains. One vitamin that doesn’t get much attention is Vitamin E.
Vitamin E has been popularly used as a remedy to improve the appearance of stretch marks and scars. Many skin creams contain amounts of vitamin E for this reason. However, there isn’t enough evidence to support that vitamin E actually works to improve skin conditions.
Vitamin E is fat-soluble, meaning it needs fat to be absorbed in the body. Vitamin E and other fat-soluble vitamins are stored in the liver and fatty tissues until the body is ready for their uses. So what does vitamin E do? It acts as an antioxidant in our bodies which helps scavenge free radicals caused by environmental toxins such as tobacco smoke, air pollution, etc. Vitamin E also helps improve your immune system to fight diseases caused by viruses and bacteria. In addition, vitamin E acts as a dilator for blood vessels to help prevent blood clots.
Needs for vitamin E increase as we age, from 6 IU at infancy up to 22.4 IU as adults. Breastfeeding women need even more at 28.4 IU. Deficiency is rare in most people as it’s mostly linked to certain conditions where fat cannot be absorbed properly by the body such as cystic fribrosis.
Vitamin E comes in natural (food) and supplemental forms, listed as “d-alpha-tocopherol” on labels. Be aware there is a synthetic form listed as “dl-alpha-tocopherol.” The natural form is more potent and getting vitamin E from food sources is better absorbed in the body than from supplements. Foods containing vitamin E include green vegetables such as spinach, vegetable oils such as safflower, and a variety of nuts and seeds. There are also other foods that vitamin E is added to (fortified) such as cereals and fruit juices.
Nutrients consumed from healthy food work together to form the best outcomes for our health. As a reminder, choose a variety of fruit, vegetables, whole grains, lean protein, and calcium sources. When consuming a variety of foods from different food groups, you’ll be sure you are getting amounts of vitamins and minerals your body needs. This will take the guesswork out of whether you are getting enough nutrients for your body’s function and performance.
For more information, refer to the National Institutes of Health document Office of Dietary Supplements. 2016. Vitamin E at: https://ods.od.nih.gov/factsheets/VitaminE-Consumer/
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Kimberly Young, MS, RDN, LD, is the WIC Coordinator at Panhandle Health District and a graduate of the University of Idaho Dietetic program.