Vitamin E: what happens if you take it every day?
It is an important nutrient for vision, reproduction, blood health, brain and skin in general.
Vitamin E or tocopherol belongs to the group of fat-soluble vitamins and many of its functions are related to its antioxidant action. For this reason, it is considered ideal for keeping the body healthy and delaying its aging.
Specifically, it protects body tissue from damage caused by substances called free radicals. Free radicals can damage cells, tissues and organs, which has a role in certain conditions related to premature aging, according to the specialized health portal Medline Plus .
In addition, experts from the Mayo Clinic point out that this vitamin is also an important nutrient for vision, reproduction, blood health, brain and skin in general.
On the other hand, it prevents the oxidation of fats, proteins and nucleic acids (DNA and RNA) and inhibits the formation of nitrosamines. For this reason, taking the adequate amount of this vitamin is key to the normal development of the neurological and muscular systems.
A 2018 article, published in The Journals of Gerontology, found that among 1,002 patients with clinically confirmed cardiovascular disease, low vitamin E intake was linked to increased cellular aging.
On the other hand, two clinical trials in 2006 with approximately 4,800 participants found that vitamin E, in combination with other nutrients, could reduce the risk of vision loss by 19%. They also found that the vitamin E combination slowed the progression of macular dysfunction.
The study compared different supplements and how they affected the progression of macular dysfunction. The researchers found that a supplement containing 400 IU of vitamin E, along with other vitamins such as zinc oxide, copper, vitamin C, and beta-carotene, reduced the chance of a mild case of macular dysfunction becoming severe. However, supplementation with only copper and zinc or antioxidants was not as effective.
Foods rich in vitamin E
Some foods rich in vitamin E are olive oil, canola oil, margarine, peanuts, and almonds. It can also be obtained from meats, dairy products, leafy vegetables, and fortified cereals.
Benefits of consuming vitamin E every day
Delays memory loss
- Because the brain uses so much oxygen, it’s highly susceptible to oxidative stress, says Debbie Petitpain, Physician Spokesperson for the Academy of Nutrition and Dietetics. Since vitamin E can prevent cell damage caused by oxygen, it can help prevent cognitive decline.
Immune system
- Vitamin E appears to increase levels of a type of immune cell called T lymphocytes, or T cells, according to Elizabeth Somer, a registered dietitian physician, for Business Insider magazine.
- “Vitamin E helps maintain the strength and vitality of T cell membranes, helps these cells to multiply properly and communicate with other immune processes. T cells decline with age, so maintaining an optimal intake of this vitamin is important to keep the immune system functioning properly,” Somer says.
Blood circulation
- Vitamin E has a vital role in the production of red blood cells by protecting them from oxidative damage. Along with vitamin K, it also helps to expand blood vessels, which reduces the chance of blood clots.
- A 2007 article published in Circulation found that in 213 patients who took 600 IU of vitamin E daily, their risk of developing venous thromboembolism, a condition in which a blood clot in the extremity travels to the lung, was reduced by 21 %.
