WHAT IS VITAMIN E?

Vitamin E is a fat-soluble vitamin that acts mainly as a powerful antioxidant. Its primary role is to protect your body’s cells from oxidative damage caused by free radicals, which are unstable molecules linked to aging and many chronic diseases.

Key functions of Vitamin E

1. Antioxidant protection
• Protects cell membranes from damage
• Helps slow premature aging of cells
2. Immune system support
• Enhances immune response
• Helps the body fight infections
3. Heart health
• Prevents oxidation of LDL (“bad”) cholesterol
• Supports healthy blood circulation
4. Skin and eye health
• Supports skin repair and moisture
• Helps protect eyes from age-related decline
5. Nervous system support
• Important for proper nerve signaling

Forms of Vitamin E

Vitamin E is a group of compounds, the most important being:

• Alpha-tocopherol (the most biologically active form in humans)
• Tocopherols and tocotrienols (natural forms found in foods)

Food sources of Vitamin E

Rich sources include:

• Nuts & seeds (almonds, sunflower seeds)
• Vegetable oils (sunflower, wheat germ, olive oil)
• Green leafy vegetables (spinach, broccoli)
• Avocado
• Whole grains

Vitamin E deficiency

Deficiency is rare, but may occur in people with fat-malabsorption conditions.

Possible signs include:

• Muscle weakness
• Nerve damage (tingling, numbness)
• Poor immune response
• Vision problems

Recommended intake (Adults)

• 15 mg (22.4 IU) per day

Vitamin E supplements

• Available as natural (d-alpha-tocopherol) or synthetic (dl-alpha-tocopherol)
• Natural forms are better absorbed
• Best taken with meals containing fat

⚠️ Excessive intake (especially high-dose supplements) may increase bleeding risk, especially if combined with blood-thinning medications.