Vitamin E is a collection of eight fat-soluble compounds (tocopherols and tocotrienols), the action of which is primarily aimed at slowing down the manifestation of age-related changes.
The most active element of the vitamin is tocopherol, this is how the familiar vitamin E is called in another way.
Vitamin Discovery History
In the 1920s, a group of American scientists discovered that when pregnant female rats were fed foods that exclude fat-soluble components, the fetus died. Later it was revealed that we are talking about those components that are found in large quantities in green leaves, as well as in germinated wheat grains.
Two decades later, tocopherol was synthesized, its action was described in detail, and the whole world learned about its vital properties.
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Action on the body
First of all, vitamin E has a powerful antioxidant effect. It slows down the aging process of the body, fights waste and toxins, and neutralizes the negative effects of free radicals.
Another important property of tocopherol is the maintenance of reproductive function. Without it, the normal development of the fetus is impossible, it has a positive effect on fertility in men. It is responsible for the circulation of blood in the organs of the reproductive system, prevents the development of neoplasms in women and improves the quality of seminal fluid in men, as well as the activity of sperm.
Vitamin E improves the permeability of beneficial trace elements into the cell through its membrane. But, at the same time, it does not give passage to those substances that have a destructive effect on the cell, for example, toxins. Thus, it not only maintains the vitamin and mineral balance, but also strengthens the protective properties of the cell, increasing the body's overall resistance to harmful influences. Particular damage to harmful substances is caused by red blood cells (erythrocytes), a decrease in the concentration of which leads to an increased susceptibility of the body to various bacteria and infections. Vitamin E reliably protects them, so in many diseases it is important to support the body by taking additional supplements containing tocopherol.
Vitamin E plays an important role in preventing blood clots. Due to its chemical composition, it is able to reduce the concentration of platelets in the plasma, which improves blood flow, promotes the speedy passage of oxygen and vitamins, and also prevents the occurrence of congestion in the vessels.
Under the influence of tocopherol, the regeneration of skin cells is accelerated, it helps to maintain the elasticity and elasticity of the epidermis, prevents the appearance of wrinkles and age-related pigmentation.
Scientists have identified additional equally important properties of the vitamin:
- slow down the course of Alzheimer's disease;
- protects the skin from ultraviolet radiation;
- increases efficiency;
- helps to fight chronic fatigue;
- prevents the early appearance of wrinkles;
- strengthens the immune system;
- normalizes blood glucose concentration.
Daily rate (instructions for use)
The daily intake of vitamin E depends on the age, lifestyle and living conditions, and physical activity of a person. But experts have deduced the average indicators of the daily requirement, which are necessary for every person without fail:
| Age | Daily norm of vitamin E, mg |
| 1 to 6 months | 3 |
| 6 months to 1 year | 4 |
| 1 to 3 years old | 5-6 |
| 3-11 years old | 7-7.5 |
| 11-18 years old | 8-10 |
| From 18 years old | 10-12 |
It should be borne in mind that this indicator increases in the case of a doctor's indications, for example, in the treatment of concomitant diseases. Vitamin supplementation is also indicated for athletes, whose resources and reserves of trace elements are consumed much more intensively.
Overdose
It is almost impossible to get an excess dose of vitamin E from food naturally. Its overdose can be observed only in those people who several times exceeded the recommended intake of special supplements. But the consequences of excess are not critical and are easily eliminated when you stop taking. Overdose symptoms may include:
- Disruption of bowel function.
- Flatulence.
- Nausea.
- Skin rashes.
- Pressure drops.
- Headaches.
Vitamin E deficiency
A person who eats properly, leads a healthy lifestyle, does not have bad habits and chronic diseases, vitamin E deficiency, according to nutritionists and doctors, does not threaten.
Prescription of tocopherol is necessary in three cases:
- Critically low birth weight premature infants.
- People suffering from diseases in which the process of assimilation of fat-soluble components is disrupted.
- Patients of gastrology departments, as well as people with liver diseases.
In all other cases, additional admission must be agreed with the doctor. It can be useful for:
- regular sports training;
- age-related changes;
- violation of visual function;
- skin diseases;
- menopause;
- neuroses;
- diseases of the musculoskeletal system;
- vasospasm.
Instructions for use
For various diseases, it is not recommended to consume more than 400 mg of tocopherol per day.
With pathologies of the elements of the skeletal system, it is enough to take no more than 200 mg of vitamin twice a day. The course of admission is 1 month. The same method of use is recommended for dermatitis of various origins.
But with sexual dysfunction in men, the dose of a single dose can be increased to 300 mg. The duration of the course is also 30 days.
To maintain the state of blood vessels and improve visual function, you can take tocopherol for a week, 100-200 mg twice a day.
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Interaction with other drugs
Vitamin E is fat-soluble, so its absorption is not possible without fat-containing components. As a rule, supplements offered by manufacturers are available in the form of capsules with an oily liquid inside.
Tocopherol is better absorbed when taken at a time with foods containing vitamin C.
The combined intake of selenium, magnesium, tocopherol and retinol has a powerful regenerative effect on all cells of the body. Their combination is ideal, it helps restore skin elasticity, strengthen blood vessels and immunity, cleanse the body of toxins.
Under the influence of vitamin E, a better absorption of magnesium and zinc occurs. Insulin and ultraviolet light reduce its effect.
Joint reception with blood thinning drugs (acetylsalicylic acid, ibuprofen, and so on) is not recommended. It can reduce blood clotting and cause bleeding.
Foods high in vitamin E
| The product's name | Vitamin E content per 100 g | Percent Daily Requirement |
| Sunflower oil | 44 mg | 440% |
| Sunflower kernels | 31.2 mg | 312% |
| Natural mayonnaise | 30 mg | 300% |
| Almonds and hazelnuts | 24.6 mg | 246% |
| Natural margarine | 20 mg | 200% |
| Olive oil | 12.1 mg | 121% |
| Wheat bran | 10.4 mg | 104% |
| Dried peanuts | 10.1 mg | 101% |
| Pine nuts | 9.3 mg | 93% |
| Porcini mushrooms (dried) | 7.4 mg | 74% |
| Dried apricots | 5.5 mg | 55% |
| Sea buckthorn | 5 mg | 50% |
| Acne | 5 mg | 50% |
| Dandelion leaves (greens) | 3.4 mg | 34% |
| Wheat flour | 3.3 mg | 33% |
| Spinach greens | 2.5 mg | 25% |
| Dark chocolate | 2.3 mg | 23% |
| Sesame seeds | 2.3 mg | 23% |
Vitamin E in sports
Athletes who undergo regular, grueling exercise generally require an additional source of tocopherol, which:
- accelerates the production of natural testosterone, which leads to muscle building and allows you to increase the load;
- increases the elasticity of muscle fibers and the supply of energy to the body, which helps to recover faster after exercise;
- fights against free radicals and removes toxins that destroy connective tissue cells,
improves the absorption of many vitamins and minerals, affects protein synthesis.
In 2015, Norwegian scientists conducted a study that involved athletes and the elderly. The essence of it was as follows: for three months, the subjects were asked to take a combination of vitamin C and E, including after training or physical activity and before them.
The results obtained showed that direct intake of the vitamin before physical exercises or immediately after them did not give an increase in muscle mass with a stable intensity of the received load. However, muscle fibers adapted faster under the influence of vitamins due to increased elasticity.
Vitamin E Supplements
| Name | Manufacturer | Release form | price, rub. | Additive packaging |
| Natural | ||||
| Complete E | MRM | 60 capsules containing all types of vitamin E in the composition | 1300 | |
| Famil-E | Jarrow Formulas | 60 tablets containing alpha and gamma tocopherol, tocotrienols | 2100 | |
| Vitamin E | Dr. Mercola | 30 capsules with a complex composition of all representatives of the group of vitamins E | 2000 | |
| Vitamin E Complete | Olympian Labs Inc. | 60 Full Vitamin Capsules, Gluten Free | 2200 | |
| Vitamin E Complex | Bluebonnet nutrition | 60 capsules with natural vitamin E complex | 2800 | |
| Naturally Sourced Vitamin E | Solgar | 100 capsules containing 4 forms of tocopherol | 1000 | |
| E-400 | Healthy origins | 180 capsules with three types of tocopherol | 1500 | |
| Unique E | A.C. Grace Company | 120 tablets with alpha, beta and gamma tocopherol | 2800 | |
| Vitamin E from Sunflower | California Gold Nutrition | 90 tablets with 4 types of tocopherol | 1100 | |
| Mixed Vitamin E | Natural factors | 90 capsules and three types of vitamins | 600 | |
| Natural e | Now Foods | 250 capsules with alpha-tocopherol | 2500 | |
| Vitamin E Forte | Doppelhertz | 30 capsules with tocopherol | 250 | |
| Vitamin E from Wheat Germ | Amway nutrilite | 100 capsules containing tocopherol | 1000 | |
| Synthetic | ||||
| Vitamin E | Vitrum | 60 tablets | 450 |  |
| Vitamin E | Zentiva (Slovenia) | 30 capsules | 200 | |
| Alpha-tocopherol acetate | Meligen | 20 capsules | 33 |  |
| Vitamin E | Realkaps | 20 capsules | 45 |  |
The concentration of the vitamin depends on its cost. It is enough to take expensive supplements 1 capsule once a day, and the combination of all types of the E group is most effective in supporting health.
Inexpensive drugs, as a rule, have an insignificant concentration of the vitamin and require several doses per day.
Synthetic vitamins are absorbed more slowly and are excreted faster; they are indicated for the prevention of minor vitamin deficiency. In case of severe stress and age-related changes, as well as the presence of diseases, it is recommended to take supplements with a naturally obtained vitamin.
Tips for choosing supplements
When purchasing a supplement, you should carefully read the composition. Most manufacturers offer only one of eight representatives of this group of vitamins - alpha-tocopherol. But, for example, another component of group E - tocotrienol - also has a pronounced antioxidant effect.
It will be useful to acquire tocopherol with friendly vitamins - C, A, minerals - Ce, Mg.
Pay attention to the dosage. The label should also indicate the concentration of the active substance in 1 dose of the supplement, as well as the percentage of the daily value. It is usually indicated by the manufacturer in two main ways: either with the abbreviation DV (indicates the percentage of the recommended amount), or with the letters RDA (shows the optimal average amount).
When choosing the form of vitamin release, it should be remembered that tocopherol is fat-soluble, therefore it is best to purchase an oily solution or gelatin capsules containing it. The tablets will have to be combined with fat-containing foods.
