All about Vitamin E

19 october 2023

Would you like to know how to protect your body cells from oxidative damage? Then you're in the right place. Vitamin E plays a crucial role in this process. In this article, we will tell you everything you need to know about Vitamin E, from its different forms to various sources and health benefits.

What is Vitamin E?

Vitamin E is a fat-soluble vitamin best known for its antioxidant properties. It helps protect your body cells from oxidative damage, which is important for your overall well-being.

What are the different forms of Vitamin E?

Vitamin E, also known as tocopherol, is actually a collection of 8 different vitamin E-like compounds such as alpha-, beta-, gamma-, and delta-tocopherol. Alpha-tocopherols are particularly prevalent in food and are the most absorbable form for the body. Like vitamins A, D, and K, Vitamin E is a fat-soluble vitamin that can be stored in the body.

How is Vitamin E absorbed?

Vitamin E is mainly absorbed through the intestines and stored in the liver, adipose tissue, and muscles. Factors that can affect absorption include the overall health of your intestines, the presence of fat in your diet, and the composition of your meals. The presence of fat is important because Vitamin E is a fat-soluble vitamin and requires fat to be absorbed into the body.

Where can you find Vitamin E?

Vitamin E is found in various foods, including nuts and seeds, vegetable oils, green leafy vegetables, and fish. See the list below to get an idea of how much Vitamin E is in certain foods:

Sunflower oil (9.5 milligrams per 15 grams of sunflower oil)
Spinach (3.5 milligrams in 100 grams of spinach)
Peanuts (2.8 milligrams per 25 grams of peanuts)
Apples (0.7 milligrams per apple with skin)
Wholemeal bread (0.3 milligrams per 35 grams of wholemeal bread)

Did you know... Vitamin E breaks down when heated? If you want to absorb more Vitamin E, it's better to choose raw, fresh spinach instead of cooked.

What is Vitamin E good for?

As mentioned earlier, Vitamin E is an antioxidant. Vitamin E contributes to the protection of cells against oxidative damage. Our cells sometimes endure a lot: UV radiation and air pollution increase oxidative stress in our bodies. Antioxidants can help protect our cells against this.

Want to know more? Discover all about antioxidants here.

How much Vitamin E per day?

There is no recommended daily allowance for Vitamin E, but an adequate intake of an average of 12 milligrams per day for adults. However, this varies by age and group. Below is an overview of the adequate intake of Vitamin E per group:

Group	Adequate intake of Vitamin E in milligrams per day
6-11 months	3
1-2 years	4
2-5 years	5
6-9 years	6
Boys 9-13 years	8
Boys 14-17 years	10
Men 18 years and older	13
Girls 9-13 years	7
Girls 14-17 years	8
Women 18 years and older	11
Pregnant women	11
Breastfeeding women	11

What are the symptoms of a Vitamin E deficiency?

A deficiency in Vitamin E is rare because it is present in many foods and only a few milligrams are needed. Only if your body does not absorb nutrients properly or sufficiently can you develop a Vitamin E deficiency. Symptoms include muscle weakness, impaired vision, and anaemia.

What are the consequences of an excess of Vitamin E?

An excess of Vitamin E can only occur if you use high-dose Vitamin E supplements for too long. An excess of Vitamin E does not occur through food. For adults, the acceptable upper limit of Vitamin E is 300 milligrams per day.

Can I take Vitamin E supplements during pregnancy?

Vitamin E is safe to use during pregnancy. The adequate intake of Vitamin E for pregnant women is 11 milligrams per day. Always consult your healthcare provider before starting supplements during pregnancy to ensure safe and healthy intake. Discover all the supplements that are important during pregnancy here.

In conclusion

Vitamin E is an important vitamin that contributes to the protection of your cells against oxidative damage. It is found in various foods and comes in multiple forms. Be mindful of the recommended daily amount to avoid a deficiency or excess.

Do you have more questions or would you like tailored advice? Contact our health coaches via the online chat or visit one of our stores.