5 min
Vitamin E
The article in a few key points
Also called tocopherol, vitamin E is a fat-soluble vitamin found in certain foods in small quantities.
Vitamin E has anticoagulant properties and is an ally in the fight against cardiovascular diseases.
The recommended intakes are based on each individual, particularly based on age.
Although it is much less popular than vitamin C or vitamin D, vitamin E is also essential for the proper functioning of the body.
What are its properties? In what biological processes does it intervene? How to prevent deficiencies? Follow the guide, we will answer all the questions you have about vitamin E!
What is Vitamin E?
All vitamins are necessary for the normal functioning of our body. Obviously vitamin E is one of them! Quite little known, this vitamin is essential for our health.
Vitamin E is a fat-soluble vitamin (meaning it is soluble in fat), which means the body is able to store it and use it as needed.
Vitamin E exists in 8 different forms. It is mainly the alpha form, or α-tocopherol, which meets human needs and is the most bioavailable.
Considered a powerful antioxidant, vitamin E helps protect cell membranes from damage caused by free radicals.
Among the food sources of vitamin E, we mainly find:
- seeds: sunflower seeds, almonds, hazelnuts;
- oats;
- certain fruits: kiwi, tomato, mango;
- certain vegetables: avocado, squash, broccoli, spinach.
This vitamin was discovered in the United States in 1922. But it was not until 1968 that the international community recognized it as essential to the proper functioning of our body.
What are the symptoms of vitamin E deficiency?
Usually, our diet is enough to regulate our vitamin intake, but it sometimes happens that this is not sufficient. So how do you know if you are deficient in vitamin E?
Frequent signs of deficiency are muscle damage, often through unusual general fatigue. Anemia, or a drop in your hemoglobin level , can also be a significant factor in this type of deficiency. Finally, a vision problem should also be a warning, as should falling ill more frequently.
To prevent or treat deficiency, it is therefore appropriate to increase dietary intake of vitamin E and, if necessary, to resort to taking a food supplement .
What are the benefits of vitamin E?
It promotes cholesterol balance
Cholesterol is a natural substance produced by the liver and necessary for the proper functioning of cells, nerves and hormones. When the cholesterol level is in its normal state, there is no problem.
On the other hand, when cholesterol oxidizes, it becomes dangerous. Studies have shown that certain isomers of vitamin E serve as protective antioxidants which then fight cholesterol oxidation, which is harmful to the body.
It fights free radicals
Free radicals destroy healthy cells in the body, which can lead to heart disease or cancer.
Certain isomers of vitamin E have powerful antioxidant capacities which have the power to reduce damage caused by free radicals, fight inflammation and therefore naturally slow down the aging of cells or even reduce the risk of cardiovascular diseases.
It promotes the beauty of the skin
By strengthening capillary walls and improving hydration and elasticity of the skin, vitamin E has real anti-aging properties . This helps maintain young and healthy skin .
Its antioxidant properties are also beneficial after exposure to cigarette smoke or ultraviolet rays from the sun. Numerous studies indicate that this vitamin could reduce the risk of skin cancer.
It contributes to hormonal balance
Vitamin E can play a major role in balancing the endocrine and nervous systems, working to naturally regulate hormones . Hormonal balance is essential for maintaining a stable weight, maintaining a regular menstrual cycle and feeling energetic.
It improves physical endurance and muscle strength
Vitamin E can be used to improve physical endurance. It helps increase energy and reduce the level of oxidative stress in muscles after exercise.
Vitamin E may also improve muscle strength . It reduces fatigue by promoting blood circulation and strengthening capillary walls while nourishing cells.
It helps reduce the side effects of certain medical treatments
Because vitamin E is a powerful antioxidant that fights free radicals, it is sometimes used to reduce the harmful effects of medical treatments, such as radiation therapy or dialysis for cancer treatment.
It is also used to reduce unwanted side effects of medications that can cause hair loss or lung damage.
We recommend you
Multivitamins
Complete formula with optimal dosage of 29 nutrients (vitamins, minerals and plant extracts).
- ✅ Provides 6 mg of Vitamin E
- ✅ Assimilated or natural shapes
- ✅ Made in France
- ✅ 1 month of treatment
How to choose the right Vitamin E?
You must first know that vitamin E is poorly synthesized in our body , which is why it is recommended to consume it every day , either through food or food supplements.
In addition to increasing your dietary intake of vitamin E (by consuming fruits, vegetables, almonds, hazelnuts, sunflower seeds, pine nuts, sunflower oil, etc.), you should not hesitate to supplement with vitamin E.
As it is rare to find vitamin E alone in food supplements, we advise you to opt for an “all-in-one” supplement. It is in fact most often combined with other vitamins within a Multivitamin supplement.
The ideal: opt for a Multivitamin by providing 6 mg per daily intake in the form of a mixture of 4 tocopherols (alpha, beta, gamma & delta), as is the case with ours .
Recommended dosage
So what daily dose should we consume to obtain all the benefits of vitamin E?
Vitamin E is measured in mg or IU (called international unit), i.e. 200 IU equivalent to 134 mg.
In France, the recommended intakes are different depending on your age , we recommend a daily intake for adolescents, men and women of 12 mg. However, for the elderly, whose needs are greater, it will be recommended that you adapt your daily dose from 20 to 50 mg per day.
However, what we are looking for here is a powerful antioxidant effect, and in order to obtain the desired effect, the recommended intake is 65 mg daily.
As part of our Multivitamin treatment, the recommended dosage is 4 capsules per day in a glass of water. If you choose a treatment for your skin, nails and hair, then we recommend our Marine Collagen treatment, containing vitamin E, of which we recommend 3 capsules per day.
Precautions and contraindications
No particular concerns about taking vitamin E supplements, however for it to be properly assimilated, it is recommended to consume them at the same time as fats .
Vitamin E and its anticoagulant properties are not recommended for people undergoing medical blood thinner treatment.
On the other hand, at very high doses, it can happen that vitamin E becomes pro-oxidant. For the vast majority, vitamin E does not cause you any concerns, and on the contrary you will be able to fully benefit from all its benefits and virtues.
