Typically thought of as a single fat-soluble vitamin, vitamin E is actually a family of vitamins, with each “family member” performing a unique function within the body. Although vitamin E is well known for its anti-aging effects, vitamin E benefits the body in more ways than reducing fine lines and wrinkles.
Vitamin E Benefits
With sufficient levels of vitamin C in the diet and in the body, vitamin E acts primarily as an antioxidant, helping to protect the body from free radical damage. Reducing or preventing damage caused by free radicals reduces the risk of developing diseases such as cancer or heart disease.
Vitamin E promotes healthy skin not only by protecting skin from ultraviolet radiation, but recent research suggests vitamin E may protect the body from eczema. Researchers have found that children who eat a lot of foods containing vitamin E are 67 percent less likely to suffer from eczema than kids who consumer lower amounts of vitamin E foods.
Vitamin E may also reduce the risk of blood clots and atherosclerosis and has been shown to improve wound healing.
Vitamin E Recommended Intake
To ensure adequate intake of vitamin E, the Institute of Medicine recommends the following amounts of vitamin E be consumed daily:
- Birth to 6 months - 4 mg
- 7 to 12 months - 5 mg
- 1-3 years - 6 mg
- 4 to 8 years - 7 mg
- 9 to 13 years - 11 mg
- 14+ years - 15 mg
- Pregnant women 19 to 50 years of age - 15 mg
The Institute of Medicine suggests lactating women consume 19 mg daily of vitamin E.
Vitamin E Supplementation
Studies show that long-term vitamin E supplementation may protect women against chronic lung disease (COPD). Vitamin E supplements have also been shown to boost immunity. Taking vitamin E supplements of up to 40 IU is typically considered safe for most healthy individuals, but large doses of vitamin E (400 IU or more) may causes serious health consequences. Those considering adding a vitamin E supplement to their diet or increasing daily intake of vitamin E should consult a physician or nutritionist before doing so as vitamin E can interfere with certain medications such as anticonvulsant and cholesterol-lowering drugs.
References:
Daniells, S. (10 June 2010). “Vitamin E shows immune boosting potential: Study.” Access June 10, 2010 from Nutraingredients-usa.com.
Helwick, C. (17 May 2010). “Long-term vitamin E use prevents COPD in women.” Accessed June 10, 2010 from Medscape.com.
Reuters. (28 May 2010). “Vitamin E linked to less of the skin disease eczema.” Accessed June 10, 2010 from Reuters.com.
The George Mateljan Foundation. (n.d.). “Vitamin E.” Accessed June 11, 2010 from WHFoods.com.
Jennifer Murray - Jennifer Murray is a freelance writer specializing in nutrition, weight loss and fitness.
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