Vitamin E Supplement Benefits and Dosage

What is vitamin E?

Vitamin E is a vitamin that dissolves in fat and is primarily known as a powerful antioxidant, but studies have linked it to other benefits. It is essential for the proper function of many organs in the body, including fighting against signs of ageing, boosting immunity and helping memory function.

How much vitamin E should I take?

The Nutrient Reference Value (NRV) recommends around 12 mg of vitamin E a day. The Heights Smart Supplement contains 30 mg of vitamin E (equal to 7oz of hazelnuts) and 250% of the NRV (just to be safe!).

Good sources of vitamin E

Vitamin E is a group of compounds found in many everyday foods, including:

• Plant-based oils such as vegetable oil, sunflower oil, soya, corn and olive oil 

• Many nuts and seeds, including almonds, hazelnuts and peanuts

• Wheatgerm, commonly found in cereals and cereal products

Benefits of vitamin E on the brain

Antioxidants are essential for brain health as they fight free radicals caused by oxidative stress, which can cause cells to age.

These are chemical reactions that occur naturally in the body. Still, everyday environmental stressors like pollution and lifestyle factors like exercise, smoking, and drinking lead to increased oxidative stress and inflate our requirements for antioxidants.

The brain is highly susceptible to oxidative stress, which elevates during ageing and is considered a significant contributor to neurodegeneration. By taking the recommended dose of vitamin E, you can protect against oxidative stress and reduce the impact of ageing on the brain. 

Vitamin E benefits for skin

Often used in skincare products, vitamin E is a powerful antioxidant. Used to combat the effects of UV rays damage to the skin, it helps fight signs of ageing. In a topical form, vitamin E oil can also treat dry or damaged areas of the skin. 

Essential for healthy skin, vitamin E is also good for your scalp and hair. By reducing cell damage caused by stress, it helps your scalp stay healthy, ensuring that your hair stays sleek and shiny.

Other uses for vitamin E

In conjunction with other nutrients, vitamin E is vital in producing t cells in our bodies. T cells play a critical part in fighting infection and activating other cells for an effective immune response. As a result, vitamin E is essential for protecting against illness and improving immunity.

Vitamin E side effects

While vitamin E deficiencies are rare, they can occur in genetic disorders or low-weight premature infants. These can be treated effectively by taking vitamin E orally. 

In recommended doses, vitamin E is considered safe. Though it is rare, overuse of vitamin E can cause nausea, diarrhoea, headaches, fatigue, or weakness in rare cases. 

As always, talk to your doctor before supplementing vitamin E when taking other medications. 

Which other vitamins should I take with vitamin E?

Taking vitamin E with omega 3's such as fish oil will help it absorb into the bloodstream, making the most of the benefits.

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Evidence

Here’s a handful of relevant scientific studies on vitamin E.

• Morris, M. C., Evans, D. A., Bienias, J. L., Tangney, C. C., & Wilson, R. S. (2002). Vitamin E and cognitive decline in older persons. Archives of neurology, 59(7), 1125-1132.

• Gugliandolo, A., Bramanti, P., & Mazzon, E. (2017). Role of vitamin E in the treatment of Alzheimer’s disease: Evidence from animal models. International journal of molecular sciences, 18(12), 2504.

• Schrag, M., Mueller, C., Zabel, M., Crofton, A., Kirsch, W. M., Ghribi, O., ... & Perry, G. (2013). Oxidative stress in blood in Alzheimer's disease and mild cognitive impairment: a meta-analysis. Neurobiology of disease, 59, 100-110.

• EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA), Turck, D., Bresson, J. L., Burlingame, B., Dean, T., Fairweather‐Tait, S., ... & Naska, A. (2016). Vitamin E and protection of DNA, proteins and lipids from oxidative damage: evaluation of a health claim pursuant to Article 14 of Regulation (EC) No 1924/2006. EFSA Journal, 14(10), e04588.

• Poon, H. F., Calabrese, V., Scapagnini, G., & Butterfield, D. A. (2004). Free radicals and brain aging. Clinics in geriatric medicine, 20(2), 329-359.

• Kumar, H., Lim, H. W., More, S. V., Kim, B. W., Koppula, S., Kim, I. S., & Choi, D. K. (2012). The role of free radicals in the aging brain and Parkinson’s disease: convergence and parallelism. International Journal of Molecular Sciences, 13(8), 10478-10504.