Vitamin E Benefits Sources Side Effects

Vitamin E Benefits Sources  Side Effects

What is Vitamin E?

Vitamin E is a fat-soluble vitamin and a powerful antioxidant that protects your skin from damage. It is also naturally found in many food products. The body stores as much as it needs. Vitamin E contains eight different compounds. The most active of these is alpha-tocopherol. It maintains the normal elasticity of your skin. It also helps prevent wear and tear. Premature aging or wrinkles, which are caused by free radicals. The benefits of vitamin E for skin and hair are innumerable. These will be discussed in more sections. But first, let’s discuss what causes these wear and tear of the skin.

What are free radicals?

Free radical refers to unattached or single cells. These are very active in forming pairs. Therefore they are more likely to damage your skin and body cells by reacting aggressively. This reaction triggers the oxidative stress process that causes damage to your cells. While free radicals mainly damage the skin, they also affect other tissues and organ systems in the body. They are the central nervous system, the cardiovascular system, the immune system and so on. The uncontrolled action of these cells causes the following disorders:

Central nervous system disorders such as Alzheimer's disease or dementia.

Premature wrinkles, skin disorders such as loss of skin elasticity or sensitivity, changes in skin texture.

Hair problems such as hair loss and premature graying of the hair.

Autoimmune disorders such as rheumatoid arthritis.

Some types of cancers.

Attenuation errors.

Atherosclerosis by blockage of arteries.

Eye disorders such as vision loss, blurred vision or cataracts.


What causes free radicals in the body?

Free radicals are formed naturally. However some lifestyle factors such as smoking, excessive alcohol consumption or over-fried / junk food consumption. Exposure to environmental factors, environmental pollutants, chemicals, pesticides or other agents can alter the body's machinery. It also accelerates the production of free radicals by the body.

How does Vitamin E help fight free radicals?

Vitamin E is rich in antioxidants. Antioxidants also help prevent the oxidation of other molecules. Have the ability to reduce the reaction of free radicals. It is initiated by providing additional electrons to free radicals. Thereby also reducing their functionality and chemical instability.

  • How to take Vitamin E?
  • How much vitamin E is there in a day?
  • Side effects of vitamin E
  • Benefits of Vitamin E.
  • Dietary sources of vitamin E.

How to take Vitamin E?

Vitamin E can be added to the diet naturally or in the form of tablets or capsules. It is also available in the form of skin lotions, lotions and hair oils. Below are some ways you can use Vitamin E to improve hair and skin health.

  • Vitamin E Hair Mask
  • Vitamin E capsules for skin
  • Vitamin E in the face

Vitamin E Hair Mask

Hair masks are also effective in promoting hair health and softening and nourishing the scalp. Vitamin E helps with all these needs. How to make and use your own hair mask at home.

Mix a mashed banana and avocado with 1 tablespoon avocado oil and coconut oil. Now, add a tablespoon of honey to it and make a nice paste or mask.

Massage this mask on your hair and scalp. With the help of your fingers. Let it sit for 15 to 20 minutes, then rinse with mild shampoo and warm water.

Vitamin E capsules for skin

If you suffer from oily skin and pimples, you have got the right solution in the form of a 2-ingredient, simple homemade mask. Combine 1 tsp honey with vitamin E capsule to form a smooth paste. Leave it on your face for 15 minutes and rinse well after drying. You will be left with glowing skin without pimples.

Vitamin E in the face

If you suffer from oily skin and pimples, you have got the right solution in the form of a 2-ingredient, simple homemade mask. Combine 2 teaspoons of honey with 2 vitamin E capsules to form a smooth paste. Sit on your face for 15 minutes and rinse well. You will be left with glowing skin without pimples.

How much vitamin E is there in a day?

Daily vitamin E intake for those 14 years and older is 15 mg / d alpha-tocopherol. This equates to 22 IU from natural sources or 33 IU from synthetic sources. However, if there is an error, the recommended dose is 60-75 IU per day (1 IU equals 0.9 mg tocopherol). Natural Vitamin E is taken from the above mentioned food sources. It is completely safe. Synthetic derivatives in the form of tablets and supplements should be taken only at a doctor's consultation to avoid potential side effects.

If you are taking Vitamin E for other health purposes, it is definitely recommended that you follow your doctor's advice before and during consuming this vitamin. This is because the dosage largely depends on age, weight, height, gender and other factors. The purpose of taking these alternatives. Here is the guide table.

Age males

4 mg 4 mg for up to 6 months

7 months to 1 year 5 mg 5 mg

6 mg 6 mg for 1 to 3 years

7 mg 7 mg for 4 to 8 years

9 to 13 years 11 mg 11 mg

14 years and 15 mg 15 mg

In addition to the above doses for women, breastfeeding women should take extra vitamin E. The recommended daily intake of vitamin E for lactating women is 19 mg.

Side effects of vitamin E

It is usually safe to take vitamin E daily in recommended doses. But overdose can cause the following side effects:





Blurred vision



Weak bones

Stomach cramps

Points to look out for when taking / before taking vitamin E.

If you have diabetes, you should avoid taking vitamin E. This is because it also increases the risk of stroke.

People with a previous heart attack or stroke should not take vitamin E to prevent fatal consequences.

People with bleeding disorders should stop taking vitamin E. Because it is likely to thin the blood. Increases the chances of bleeding. Because of these effects, the chances of bleeding in vital organs also increase. For similar reasons, it should not be eaten following any surgical or aggressive procedures.

Vitamin E is also associated with an increased risk of certain types of cancer. It also increases the risk of recurrence of cancers if you have been treated before.

Vitamin E supplements also increase the risk of heart failure and hospitalization.

Benefits of Vitamin E.

As a powerful antioxidant, Vitamin E protects the skin and hair from damage by free radicals. Its approach is discussed above. In addition to improving skin and hair health, Vitamin E has profound benefits. It is also effective in boosting the immune system by fighting viruses, bacteria and other pathogens. It helps in the formation of RBCs and the utilization of Vitamin K by the body. Apart from that, due to its antioxidant properties it has protective functions on various organs and systems. It also helps to increase bodily functions and the overall mechanism of the body.

For youthful looking skin: Vitamin E is one of the best ingredients you can get for your skin. It has a moisturizing and soothing effect on your skin. It also helps prevent dry skin conditions. Also, it reduces the risk of acne and also delays skin aging.

For Long and Healthy Hair: Adding Vitamin E to your hair care routine can also help improve hair health. It helps to restore natural hair oils. Provides you with long and shiny hair.

Improves eyesight: Ophthalmologists widely recommend foods high in vitamin E to protect vision and improve eyesight. Adding vitamin E to the diet can also prevent age-related eye disorders such as cataracts and macular degeneration.

Prevents Dementia: Research shows that vitamin E deficiency is associated with an increased risk of dementia and Alzheimer's. On the other hand, the supplementation of vitamin E is suggested to be helpful in improving knowledge in the case of Alzheimer's.

Reduces heart attack risk: As a natural antioxidant, Vitamin E strengthens the heart muscle. Reduces the risk of blood clots in the arteries. Therefore, it reduces the risk of stroke and heart attack.

  • Vitamin E for immunity
  • Vitamin E and cancer
  • Vitamin E and dementia
  • Benefits of Vitamin E to the heart
  • Benefits of Vitamin E to Skin
  • Vitamin E in the eyes
  • Vitamin E oil for hair

Vitamin E for immunity

As a powerful antioxidant, Vitamin E has protective actions. Effective in modulating host immune functions. According to studies by various researchers, vitamin E has been shown to have beneficial effects on the host immune system. Deficiency of this vitamin is often associated with an increased risk of infections and tumors.

Supplementation with this vitamin has been found to be very effective in states where cellular immunity is low, as a consequence of aging, or in states that are not immune to the development of AIDS, cancer, etc. It is also known to enhance recovery and promote early recovery in compromised tissues that receive treatments such as chemo or radiation. Because of these results, it has been suggested that vitamin E is an important nutrient and that its replacement is very effective and necessary, especially in old age.

Vitamin E and cancer

The protective and immunomodulatory activities of vitamin E have already been discussed. However the results of the effects of vitamin E on cancer cells are directly debatable. However, there is ample evidence that vitamin E supplementation in the diet in the form of natural resources is highly carcinogenic. However supplementation with a specific type of vitamin in the form of tablets or supplements is not recommended because the effects are well-studied and can prove to be resistant.

Vitamin E and dementia

The protective functions of vitamin E and its properties to restore damage to body cells suggest the use of this vitamin in preventing the progression of symptoms in Alzheimer's disease and dementia. Both of these can lead to memory loss and reduced ability to do daily tasks. Oxidative stress that develops with age is known to cause these age-related changes in individuals. Vitamin E is negative for oxidative stress and can help such patients.

Patients with this disease have been found to have low concentrations of cerebrospinal fluid (CSF) and vitamin E in plasma, which can cause degenerative changes in the body. Considering these results, research has shown that the use of vitamin E can prevent the progression of symptoms of Alzheimer's disease and dementia, especially in the early stages.

In the advanced stages of the disease its effects are less pronounced and the symptoms or damage to the brain are irreversible. However, with the addition of vitamin E an improved ability to perform daily activities such as eating, cleaning and bathing has been observed in patients with advanced stage dementia or AD.

No side effects or toxicity were observed in the case of these supplements. However patients should be carefully examined while in these supplements.

Benefits of Vitamin E to the heart

Vitamin E has cardioprotective functions due to its ability to reduce oxidative stress. They have been found to be exceptionally helpful in reducing the risk of heart disease and stroke by preventing clots. Excessive clotting or clogging of the veins also increases the risk of stroke and heart disease. It is maintained through the consumption of vitamin E. However, it should not be taken in large amounts because it is resistant.

Benefits of Vitamin E to Skin

Vitamin E is an important nutrient and natural anti-aging agent. It helps to prevent and treat fine lines and wrinkles that appear on the skin as you age. A recent study has proven the benefits of vitamin E on wrinkled skin. Individuals given vitamin E supplements have shown better skin elasticity and tone. It has improved the appearance of facial wrinkles in them. This is done by counteracting the damage caused to the skin by the sun, pollutants and other harmful agents.

In addition to counteracting the damage, vitamin E supplements are also used to maintain dry skin. Have been used successfully for the treatment and prevention of acne. The benefits of vitamin E for the skin are innumerable. It has been used in the field of dermatology since the 1950s. For best results on dry skin, Vitamin E oil can be mixed with regular night cream or ion ointment. Being a natural moisturizing agent, it helps to restore the natural moisture of dry skin. Therefore, it is also used in the treatment of chapped skin or chapped lips. In this, topical application of vitamin E oil also helps in the prevention of dryness in these areas.

These benefits have been confirmed by various studies. A clinical study published in the 2010 Journal of Plastic, Reconstructive & Aesthetic Surgery, a recent study, has shown that children who receive vitamin E therapy after surgery have no scarring. Subjects were blindly divided into two groups, one of which was given topical applications of vitamin E three times daily for 15 days before surgery and twice daily for 30 days post-surgically; The other (control) group was similarly given topical petrolatum-based ointment at the surgical site. Compared with 0% scar formation in the vitamin E group, 6.5% subjects developed spots better in the control group after a period of six months.

It demonstrates the amazing effects of Vitamin E on your skin. It will undoubtedly encourage you to add this wonderful vitamin in your daily skin care routine for healthy and glowing skin.

Vitamin E in the eyes

As many of you know, nuts and seeds are known for their beneficial effects on the eye. Also considered evidence of good eyesight and vision. These foods are high in vitamin E. It causes these protective and functional actions on the eye.

Ophthalmologists widely recommend a diet high in vitamin E in addition to daily multivitamin supplementation for preventive and protective eye care. Several studies have shown that daily supplementation with vitamin E reduces the risk of advanced age-related muscular dystrophy (AMD) by up to 25%. The recommended dose for these effects is 400 IU. However, the daily recommendation for this vitamin is 22.5 IU (1 IU equals 0.9 mg tocopherol).

Other studies have shown that alpha-tocopherol (a component of vitamin E) along with lutein and zeaxanthin can reduce the risk of developing cataracts. However, these should not be taken without full knowledge of the prescription and side effects.

Vitamin E oil for hair

Did you know that vitamin E is an essential ingredient in the beauty, cosmetics and hair products you use? This is due to the astonishing effects of this vitamin on your body cells. While protecting body cells, Vitamin E is also effective in promoting new growth and repairing damage to cells. By reducing the damage caused by free radicals, Vitamin E protects your hair from unwanted dryness and freezing. Can handle them easily. Its rejuvenating properties promote hair health and enhance hair growth. Let us guide you on the benefits of Vitamin E for your hair and how you can make the best use of this vitamin to achieve the best of these benefits.

Vitamin E for hair loss

Vitamin E is known to prevent hair loss. It is widely used in the process of hair regrowth in people suffering from hair loss. This is done by reducing the oxidative stress. It is known as the causative agent of hair loss in individuals.

Vitamin E for long hair

By adding vitamin E to your daily routine you can now get that sweet long stress you dreamed of. Vitamin E promotes the health of your scalp, increasing the number of hair follicles and their size. It promotes hair growth. Improved skin circulation and flow so that your long locks are perfectly shiny and healthy and do not become dry or messy as they grow.

Vitamin E in healthy hair and scalp

When your hair loses its natural moisture and oils, it becomes messy and dry. Vitamin E helps to prevent natural oils from leaving your hair by creating a protective barrier or by covering your scalp. This helps to prevent interactions with the external environment and pollutants and to lock in moisture. Vitamin E helps restore your natural hair oils, which also prevents excessive oil production. These effects of Vitamin E are sure to give you healthy skin and shiny hair.

For your dream hair, you can add vitamin E to your diet by including the above mentioned sources. In addition, you can also take vitamin E capsules and supplements to enhance hair, skin and skin health. The use of skin care or hair care products that contain vitamin E can also help. Vitamin E is commonly found in some oils, skin lotions, creams, hair gels, shampoos and conditioners. These can be found on the label. Topical use of these products is equally effective. However, you should not use supplements and tablets unless recommended by your doctor or dermatologist.

Dietary sources of vitamin E.

It is found naturally in foods such as vitamin E.

Greens like spinach, cabbage, broccoli, turnip greens, some peppers, beans and legumes.


Salmon fish.


Lean meat.


Nuts Almonds, peanuts, hazelnuts, filberts, pine nuts.

Seeds like sunflower seeds.

Some vegetable oils such as sunflower oil, safflower oil, corn, soybean oil, wheat germ oil.

Fish oil.

Some package foods such as fruit juices or breakfast cereals.

Apart from these sources, vitamin E is also available in the form of tablets, supplements and capsules, which can also be used to boost immunity or as a regular skin supplement.

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