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From supporting skin to the immune system: here's what the mighty vitamin E can do for your everyday health
Summary
1What is vitamin E?
Vitamin E isn’t just a single vitamin – it’s actually a family of eight compounds found in many everyday foods.
2What does vitamin E do?
Vitamin E is an essential nutrient that keeps you in good health from the inside out.
3What are the benefits of vitamin E?
In addition to supporting a normal immune system and vision, vitamin E may offer several other benefits.
Vitamin E when it comes to supporting your health, this essential vitamin may help to work wonders for your health, wellness and beauty.1,2 But what exactly is vitamin E and what are the benefits of vitamin E?
What is vitamin E?
Vitamin E isn’t just a single vitamin – it’s actually a family of eight compounds found in many everyday foods.1,2 Of the eight forms of vitamin E, alpha-tocopherol is the one that’s present in the largest amount in humans and the form typically found in supplements.2
As a fat-soluble vitamin, vitamin E is stored in the liver and fatty tissues. You don’t need to consume fat-soluble vitamins every day – your body stores away excesses and taps into reserves as needed.3
What does vitamin E do?
Vitamin E is an essential nutrient that keeps you in good health from the inside out. It plays an important role in supporting:1,4,5
- a normal immune system
- red blood cell formation
- cell-to-cell communication
- normal vision
- healthy skin
As an antioxidant, vitamin E helps combat free radicals, which experts say can damage cells, causing ageing and illness.4-6
What are the benefits of vitamin E?
In addition to supporting a normal immune system and vision, vitamin E may offer several other benefits.1 While more research is needed, its role in health and disease is believed to come from its antioxidant properties and supporting role in anti-inflammatory processes.2
Vitamin E is thought to play a critical role in protecting your health by neutralising free radicals (unstable atoms that can damage cells) and shielding cells from oxidative stress.2,4-6 Over time, damage caused by free radicals can lead to oxidative stress, which has been linked to various conditions.6 But while some studies have indeed explored its role in preventing and treating these diseases, the evidence remains inconclusive.2,7
You’ve likely noticed vitamin E featured as a star ingredient in countless skincare and cosmetic products. 8,9 Although scientific research on its cosmetic benefits is limited, vitamin E’s antioxidant and moisturising properties are well documented, leading many skincare brands to claim that products with vitamin E can help promote healthy, hydrated skin.10
One of the lesser-known areas of research on vitamin E in period pain. Some research in women with common gynaecological problems such as endometriosis and severe period pain suggests that the anti-inflammatory properties of vitamin E may help relieve discomfort. However, more human evidence-based clinical trials are needed to support these findings.11
One 2013 study of 120 women suffering from severe period pain suggests that taking 400 IU of vitamin E per day may result in a reduction in period discomfort.12 However, the research into vitamin E and period pain is limited, so we can’t say for certain if it would definitely ease discomfort.
Several emerging studies have suggested that vitamin E supplements may support female and male fertility.11,13,14 More research is needed, but vitamin E may potentially promote fertility by protecting against reproductive disorders, supporting the thickness of the womb lining and preventing oxidative stress-related pregnancy complications.11,15,16 However, always check with your doctor first if you’re pregnant or breastfeeding or trying these supplements for the first time.
When it comes to male fertility, vitamin E may have a beneficial effect on sperm quality.13 One study suggested that taking vitamin E with vitamin C, sperm quality and pregnancy rates may be improved.14 However, there is little additional research into this potential benefit. Always speak with your doctor or fertility specialist for advice.
How much vitamin E do you need?
The NHS recommends a daily vitamin E intake of 3mg for women and 4mg for men.1 You can easily get all the vitamin E your body needs from a healthy and balanced diet, so deficiency is rare.1,2 Your body stores vitamin E it doesn't need straight away for future use, so you don’t need to ingest it every day.1
However, some people with health conditions that make it difficult to absorb fats and fat-soluble vitamins, like cystic fibrosis and Crohn’s disease, may be at risk of a deficiency.2,7
Vitamin E foods
You can get vitamin E naturally from a range of foods, such as plant oils, nuts, seeds, avocados, spinach and fortified cereals.1,2,4 It’s also available as a dietary supplement. You can find vitamin E in topical oil and key ingredient in skincare products too, though any skin products don’t contribute towards your daily requirement of vitamin E.
The final say
Vitamin E is an essential nutrient made up of eight separate compounds widely found in everyday foods.1,2 Some of its benefits include oxidative stress, supporting skin when applied topically and its important role in your immune system.1,2,4,5
You can nourish your health from the inside out by eating a healthy and balanced diet rich in vitamin E, including ample amounts of nuts, seeds and plant oils.1,2,4 Your body will thank you.
Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
- NHS. Vitamin E - Vitamins and minerals [Internet]. [cited 2024 September 20]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-e/
- National Institutes of Health. Office of Dietary Supplements - Vitamin E [Internet]. [cited 2024 September 20]. Available from: https://ods.od.nih.gov/factsheets/VitaminE-Consumer/
- Helpguide. Vitamins and minerals [Internet]. [cited 2024 September 20]. Available from: https://www.helpguide.org/harvard/vitamins-and-minerals.htm
- MedlinePlus. Vitamin E: MedlinePlus Medical Encyclopedia [Internet]. [cited 2024 Sept 20]. Available from: https://medlineplus.gov/ency/article/002406.htm
- Rizvi S, et al. The role of vitamin E in human health and some diseases. Sultan Qaboos Univ Med J. 2014;14(2):e157–65. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3997530/
- Pizzino G, et al. Oxidative stress: Harms and benefits for human health. Oxid Med Cell Longev. 2017;2017:8416763. https://doi.org/10.1155/2017/8416763
- Medina J, Gupta V. Vitamin E. Treasure Island (FL): StatPearls Publishing; 2021. Available from: https://www.ncbi.nlm.nih.gov/books/NBK557737/
- Linus Pauling Institute. Vitamin E and skin health [Internet]. [cited 2024 Sept 20]. Available from: https://lpi.oregonstate.edu/mic/health-disease/skin-health/vitamin-E
- Gromkowska‐Kępka KJ, et al. The impact of ultraviolet radiation on skin photoaging — review of in vitro studies. Journal of Cosmetic Dermatology. 2021;Mar 13;20(11):3427–31. https://doi.org/10.1111/jocd.14033.
- Pinto CASO, et al. Vitamin E in human skin: Functionality and topical products [Internet]. [cited 2024 Sept 20]. Available from: https://www.intechopen.com/chapters/77087
- Amin NAM, et al. Are vitamin E supplementation beneficial for female gynaecology health and diseases? Molecules. 2022;27(6):1896. https://doi.org/10.3390/molecules27061896
- Kashanian M, et al. Evaluation of the effect of vitamin E on pelvic pain reduction in women suffering from primary dysmenorrhea. J Reprod Med. 2013;58(1-2):34–8. https://pubmed.ncbi.nlm.nih.gov/23447916/
- Ghafarizadeh AA, et al. The effect of vitamin E on sperm motility and viability in asthenoteratozoospermic men: In vitro study. Andrologia. 2021;53(1):e13891. https://doi.org/10.1111/and.13891
- Zhou X, et al. Effects of vitamin E and vitamin C on male infertility: A meta-analysis. Int Urol Nephrol. 2022;54(8):1793–805. https://doi.org/10.1007/s11255-022-03237-x
- Cicek N, et al. Vitamin E effect on controlled ovarian stimulation of unexplained infertile women. J Assist Reprod Genet. 2012;29(4):325–8. https://doi.org/10.1007/s10815-012-9714-1
- Mohd Mutalip SS, et al. Vitamin E as an antioxidant in female reproductive health. Antioxidants (Basel). 2018;7(2):22. https://doi.org/10.3390/antiox7020022
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