What is it
Naturally occurring in eight forms, the most important of which is alpha-tocopherol, vitamin E is part of the group of fat-soluble vitamins and is best known for its antioxidant properties.
Find out what antioxidants are for by reading this article.
Together with vitamin C it acts against free radicals, responsible for cellular aging processes. At high doses it can also have anticoagulant effects.
Food sources
Among the foods that contain high amounts of vitamin E are vegetable oils (peanut, sunflower seeds, wheat germ, olive), whole wheat and some types of dried fruit (almonds, walnuts, hazelnuts).
The following table shows the amount of vitamin E in foods that are richest in it:
| Food | Amount of vitamin E |
|---|---|
| Sunflower oil | 56 mg/100g |
| Margarine | 43 mg/100g |
| Grape seed oil | 32 mg/100g |
| Wheat germ, hazelnut, almond | 20-25 mg/100g |
| Peanut oil, rapeseed oil, soybean oil | 15-20 mg/100g |
| Olive oil, walnut oil | 10-15 mg/100g |
| Peanuts, eel, fish oil | 5-10 mg/100g |
| Nuts, butter, egg yolk, dandelion, sweet potato |
2-5 mg/100g |
| Spinach, asparagus, chickpeas, watercress, chestnuts, broccoli, tomatoes, smoked salmon, omelets,
wholemeal bread |
1-2 mg/100g |
Vitamin E can be destroyed by freezing, but also by excessive and prolonged heat: therefore avoid foods fried for too long in the same oil.
Activity
Thanks to its activity as an antioxidant, it counteracts the processes of cellular aging and is therefore also exploited in many beauty products.
On this topic, read also the in-depth article Vitamins, cell renewal and the elderly.
In addition to this, vitamin E is involved in immune defenses and, as shown mainly by in vitro studies, in the transmission of signals between cells, in the regulation of gene expression and in some metabolic processes.
Thanks to its antioxidant properties, it is also hypothesized that it may be useful in counteracting the damage that, over time, free radicals cause to neurons, damage that contributes to cognitive decline and neurodegenerative diseases, such as Alzheimer’s.
Deficiency
Among the symptoms that can signal situations of vitamin E deficiency in adults we find a sense of tiredness and apathy, difficulty concentrating, irritability, muscle weakness.
In infants, the lack of vitamin E can occur more severely, with the appearance of edema and hemolytic anemia.
Overdosage
To date, no negative effect has been found due to even high consumption of vitamin E in food products.
However, high doses of alpha-tocopherol supplements can cause bleeding and disrupt blood clotting: in vitro tests suggest that high doses inhibit platelet aggregation.
Recommended doses
The average daily requirement of vitamin E for the Italian population is 13 mg per day for adults, an amount that can vary because it is linked to the intake of other nutrients including fatty acids.
However, experts recommend not to fall below 3 mg for women and 4 mg for men.
Remember that the amount of vitamin E present in foods and supplements is also expressed in milligrams of tocopherol equivalents (TE) or in IU (1 mg of vitamin = 1 IU).
Precautions
Vitamin E supplements can interact with different types of medications. By inhibiting platelet aggregation, vitamin E can inhibit and antagonize vitamin K-dependent clotting factors.
As a result, taking high doses of vitamin E when taking antiplatelet or anticoagulant drugs, such as warfarfarin, may increase the risk of bleeding, especially if vitamin K deficiency is also associated.
Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.
The blog covers a wide range of topics related to health and wellness, with articles organized into several categories.