Vitamin E is a powerful antioxidant that acts as a true guardian angel when it comes to our cells. It plays a central role in the fight against free radicals – unstable molecules that can damage our cells and are associated with a variety of health problems. As a fat-soluble vitamin, vitamin E protects cell membranes and thus contributes to the maintenance of the cell structure. But what exactly is behind this vitamin, and why is it so critical to our health? BIOGENA highlights the diverse benefits for our body, its various sources and optimal intake of vitamin E.
Vitamin E is a group of fat-soluble compounds that act as strong antioxidants in the body. These compounds consist mainly of tocopherols and tocotrienols, with alpha-tocopherol being the most biologically active form and the most common.
There are a total of eight vitamin E forms:
Vitamin E is found in a variety of foods, especially vegetable oils, nuts, seeds and green leafy vegetables. Here are some of the best natural sources of vitamin E:
Food |
Examples |
|
Plant oils |
Wheatgerm oil Sunflower oil Olive oil |
|
Nuts and seeds |
Almonds Hazelnuts Sunflower seeds |
|
Vegetables |
Green leafy vegetables such as spinach and Swiss chard Chickpeas Sweet potatoes Peppers |
|
Fruit |
Avocado Kiwi |
|
Fish |
Salmon Trout |
|
Whole grain products |
Wholemeal bread Oat flakes |
In cases where the diet does not provide sufficient vitamin E, supplements can provide valuable support.
Antioxidants such as vitamin E play a crucial role in the protection of cells from oxidative stress. This stress is caused by free radicals, unstable molecules that are produced by normal metabolic processes and environmental factors such as UV radiation, pollution and smoking. Free radicals can damage cell membranes, proteins and DNA, which can contribute to premature cell ageing and promote the development of various diseases. Due to its antioxidant properties, vitamin E helps neutralise these free radicals, thereby protecting the cellular structures.
It also supports the immune system by improving the function of the immune cells. This helps to strengthen the body’s defences against infections and reduce inflammation.
Vitamin E also supports eye health by protecting the eyes from oxidative damage that can lead to age-related diseases such as macular degeneration. It helps to maintain the health of the retina and to protect the vision.
With its antioxidant properties, vitamin E contributes to cardiovascular health. It helps prevent the oxidation of LDL cholesterol, which in turn can reduce the risk of arteriosclerosis and heart diseases.
Vitamin E also helps regulate the hormone balance and can therefore alleviate symptoms of PMS (premenstrual syndrome). It can help stabilise the menstrual cycle and help relieve the symptoms of menopause such as hot flushes.
Vitamin E also contributes to the prevention of blood clots by reducing platelet aggregation. This promotes blood flow and can reduce the risk of thrombosis and stroke.
Vitamin E also plays a role in regulating gene expression and cell communication. It influences the activity of certain enzymes and contributes to the maintenance of cell integrity.
The daily need for vitamin E varies depending on age, gender and life circumstances. The German Nutrition Society (DGE) provides the following recommendations for the daily intake of vitamin E:
Vitamin E deficiency is rather rare, since the vitamin is usually absorbed in sufficient amounts through food. In addition, it is stored in adipose tissue and is not simply excreted.
If a vitamin E deficiency is actually present, a variety of health problems can occur, including neurological disorders such as neuropathy and ataxia, muscle weakness and a weakened immune system.
People with diseases that impair fat absorption are at risk of this – including chronic pancreatic dysfunction, short bowel syndrome, gluten intolerance and bowel diseases.
Although vitamin E is an essential nutrient, an excessive intake of dietary supplements can lead to health problems. Because vitamin E is fat-soluble, it is stored in the body and not as easily excreted as water-soluble vitamins. The tolerable upper levels (UL) of vitamin E established by the German Nutrition Society (DGE) and other health organisations is 300 mg per day for adults. This limit is well above the recommended daily requirement and refers to the total intake of food and dietary supplements.
Vitamin E plays an important role during pregnancy and in women who wish to have children.
The vitamin contributes to the health of the cell membranes, the immune system and the fight against oxidative stress, which is particularly important during pregnancy, as the body is exposed to increased stress.
Adequate vitamin E intake is also important for women who wish to have children, as it can support the health of the egg cells and the reproductive capacity. Antioxidants such as vitamin E help protect cells from free radical damage, which is crucial for maintaining good fertility.
Supplementation of vitamin E may be particularly useful if the daily intake via diet is insufficient, for example in certain health conditions or if there is a special need, such as during pregnancy. Sophisticated micronutrient combinations designed for the time leading up to pregnancy, the months of pregnancy itself and during lactation contain the recommended amount of vitamin E. For other indications, vitamin E – as D-alpha tocopherol or in natural form as a spectrum of all 8 forms of vitamin E – may be considered at higher doses.
Vitamin E should be consumed if absorption via the diet is insufficient, for example in certain deficiency states, increased need or in diseases that impair fat absorption. It is best to take vitamin E supplements with meals as it is fat soluble and better absorbed with dietary fats.
The recommended daily intake of vitamin E varies depending on age and gender. For adults, the recommendation is:
Tocopherols are a group of fat-soluble compounds that act as forms of vitamin E. They act as powerful antioxidants that protect cells from free radical damage. There are four main types of tocopherols: alpha-, beta-, gamma- and delta-tocopherol, with alpha-tocopherol being the most biologically active and common form.
Vitamin E is a powerful antioxidant that protects cells from free radical damage. It supports skin health, promotes the immune function, protects the eyes, contributes to cardiovascular health and plays a role in the regulation of the hormone balance. It also helps to stabilise the cell membranes and support general cell function.
