Vitamin E is a long-established, powerful antioxidant.

 

It improves immunity and fights free radicals associated with infection, ageing, and disease. Examples of free radicals include air pollution, cigarette smoke and UV rays from the sun. It is also called Tocopherol. 

 

Recommended Daily Dose

 

As it is an oil or fat-soluble nutrient the body can store it and, as such, can at extremely high levels become toxic. The amount you need each day depends on your age. This varies from 4mg a day for babies to up to 20mg a day for adults.

 

 

Sources of Vitamin E

 

As always, it is best to get your nutrients from diet rather than supplements. Great sources  include:

  • Green vegetables (spinach & broccoli)
  • Vegetable oils (sunflower oil, wheat germ, soybeans, starflower oil)
  • Nuts (Hazelnuts, peanuts, almonds)
  • Seeds
  • Fortified breakfast seeds

 

 

 

Vitamin E Deficiency

 

In healthy people, Vit-E deficiency is very rare. It usually occurs with an underlying disease or when there are digestion issues. Diseases that can cause a lack include Cystic Fibrosis, Crohn's Disease, and certain rare genetic disorders. As it needs a certain amount of fat to be in the digestive system to be absorbed, those taking consistent low-fat diets can have reduced absorption of Tocopherol (E)

A lack of it leads to muscle and nerve damage. This can show up as a reduced immune system, loss of feeling in the arms and legs, lack of control of movements of the body, vision issues, and muscle weakness. 

 

 

Types of Vitamin E supplements

 

When you are considering a supplement, you need to consider both the supplement's strength and the Type of Tocopherol it contains.

 

Many supplements offer greater than the daily recommended dose of 20mg. Some people believe taking higher doses will lower the risk of certain diseases.

 

Vitamin E is a mix of 8 different compounds, which include alpha-tocopherol. The eight forms are alpha-, beta-, gamma-, delta-tocopherol and alpha-, beta-, gamma-, and delta-tocotrienol. 

 

Alpha- (or α-) tocopherol is the form that meets our bodies' needs.

 

Some foods list it in International Units (IUs). Rather than mg. 1 IU of natural equals 0.65mg (1 IU of synthetic equals 0/45mg).

 

 

 

Benefits of Vitamin E

 

Studies have failed to prove a link between supplements and a reduced risk of heart disease or cancer. Some research links Vit E supplementation with a reduced risk of macular degeneration caused by ageing. Its use in reduced declining mental function has also not been proven.

 

Tocopherol (E) has main two benefits. These are its moisturizing and antioxidant properties. Because of these actions, it is used to:

 

  • Moisturise skin with topical and oral supplements.
  • Improve wound healing. This supplement has been shown to speeds up wound healing. Whether creams have as strong of an effect as oral medicines on wound healing has yet to be established.
  • Preventing skin cancer. There is minimal evidence that taking a Vit-E supplement can reduce the risk of developing skin cancer when exposed to high sun rays levels. More research is needed.
  • Reduced itch. It has been shown to reduce itch associated with eczema. It is of less use with an itch that occurs with allergies and infections. This effect may be due to its moisturizing properties.
  • Managing eczema. Supplements of  Tocopherol can dramatically reduce the dryness of skin with eczema. This, in turn, helps with the flakiness and the itch of eczema. Taking an oral supplement alongside a topical moisturizing can make a noticeable improvement in the symptoms of eczema.
  • Treating Psoriasis. Topical use of this nutrient has been shown to reduce the severity of Psoriasis. There are more effective treatments for Psoriasis so it would be used as an addition to treatment rather than an alternative.
  • Scar reduction. There is limited evidence that Topical Tocopherol reduces the development of scar. More research is required to find exactly how effective Vitamin E is in scar treatment and prevention. Research does suggest that well-moistured skin is less likely to scar.
  • Preventing wrinkles. As dry skin appears more wrinkled than hydrated, moisturized skin using Vit E, which moisturizes the skin, will reduce fine lines' appearance. 
  • Preventing sunburn. It reduces the risk of sunburn when the skin is exposed to sunlight. Because of its moisturizing properties, it can also be used to treat sunburn – both as a supplement and topically.
  • Stronger Nails – It prevents "Yellow nail syndrome," which is peeled, cracked, and yellowing nails.

 

Within normal ranges- taking a supplement of this nutrient does not cause problems. However, at substantial doses such as 1000mg a day, there is an increased risk of bleeding after an injury. A related side effect of mega doses of Vit-E is hemorrhagic stroke ( a bleed in the brain).

 

 

Interactions of Vitamin E

 

Cyclosporin

 

It has both reduced and increased the concentrations of Cyclosporin. As this interaction effect is unclear, this supplement should not be taken with Cyclosporin unless under your pharmacist's supervision.

 

 

Digoxin (Lanoxin)

 

There is a slight interaction between Lanoxin and one rare form of Vitamin E, polyethene glycol. TThis interaction is considered to be unimportant.

 

 

Iron

 

At extremely high does Vitamin E can reduce the absorption of Iron.

 

Cholesterol-reducing medicines & Antioxidants.

 

Drugs (e.g., Statins - Lipitor), when taken with antioxidants (e.g. Vitamin E & C, Selenium, and Beta carotene), lowered HDL cholesterol (good cholesterol) more than when taken alone.

This effect was greater when Vit E was given with Vit C, than when it was taken alone. While more research is needed, it is best to avoid high doses of vitamin E supplements when taking cholesterol-reducing medicines.

 

 

 

Ann O’Flynn B.Pharm, MA, BSc, MPSI

 

Ann is the owner of dPharmacy and has a particular interest in Health foods and supplements. Ann is a Tutor pharmacist and has gained numerous qualifications in alternative therapies - which she uses alongside her extensive clinical training. If you have any queries on medicines or health foods please reach out to us by email, text or phone.

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