Vitamin E is important for protecting cell membranes. Vitamin E supplements have become popular as antioxidants, substances that studies suggest may help protect cells from damage. The British Dietetic Association says some phytochemicals such as flavonoids, glucosinolate and phyto-oestrogens “act as antioxidants, which may reduce damage to cell DNA and cell membranes. However, whether there are clear benefits of antioxidants remains unclear."Many people use vitamin E supplements with the hope that the vitamin’s antioxidant properties will prevent or treat disease. Early laboratory studies of vitamin E supplements were promising, but studies of vitamin E in people have been disappointing. Studies of vitamin E for cancer, heart disease, diabetes, Alzheimer’s disease, cataracts and many other conditions have been inconclusive and more research is needed.So far, the only established benefits of vitamin E supplements are in people who have an actual deficiency. However, vitamin E deficiencies are rare.
They’re more likely in people who have diseases, such as digestive problems and cystic fibrosis. People on very low-fat diets may also have low levels of vitamin E. The NHS says the amount of vitamin E you need is:The tolerable upper safe levels of a supplement are the highest amount that most people can take safely. Higher doses might be used to treat vitamin E deficiencies but you should never take more unless a doctor says to do so.For adults the upper safe level for vitamin E is 540mg/day.Because vitamin E is fat-soluble, supplements are best absorbed with food.Most people get enough vitamin E from food. Good sources of vitamin E include:Vitamin E is available in tablets, capsules and liquids. It’s standard in multivitamins. Vitamin E is also sold as a topical ointment. Like any supplement, keep vitamin E supplements in a cool, dry place, away from humidity and direct sunlight. There are eight different types of vitamin E. Alpha-tocopherol is the most common. It’s also the most active form.
Vitamin E in pregnancy Vitamin E helps to give cells their structure. And with your baby growing and developing at a rapid rate, it is an important nutrient to include in your pregnancy diet. While a safe level supports your baby, too much can be harmful. Learn how much you need and why food sources are the best way to get your recommended daily amount. What is vitamin E? Vitamin E is a fat-soluble vitamin found in many foods, with olive oil and other plant-based oils being particularly good sources1. One of its main functions is protecting cell membranes, which helps to maintain the structure of cells throughout the body1. With your baby’s cells multiplying at an astounding rate, vitamin E is an important nutrient to include in your pregnancy diet. It is thought that vitamin E plays an important role in the development of your baby’s lungs2. Reference Nutrient Intake (RNI) of vitamin E each day one handful of walnuts A healthy amount of vitamin E: Pregnancy and beyond
Although necessary for your own health and your baby’s growth, it’s important to consume vitamin E in safe doses – not too much and not too little. Getting your vitamin E from food sources is preferable to taking high-dose supplements. A healthy intake of vitamin E contributes to the structure of cells throughout the body.” It has been observed that an adequate intake of vitamin E in pregnancy might help to maintain healthy blood sugar levels. It has also been linked to a reduced likelihood of developing asthma and respiratory issues later in life3. Olive oil is a great source of Vitamin E which helps protect the structure of cells throughout the body. How much vitamin E is safe? The recommended intake of vitamin E is 3mg per day. This amount should be achievable by eating a well-balanced diet1. To avoid getting too much, make sure any supplements you take are pregnancy-safe4. Don’t worry about getting too much vitamin E from food – it is difficult to get it in high doses from diet alone.
Check that any supplements you're taking are pregnancy-safe to avoid getting too much vitamin E. Olive oil, corn oil and other vegetable oils contain beneficial levels of vitamin E. Other good sources include5,6: Check your supplements to make sure they’re pregnancy-safe without high doses of vitamin E. Add the following sources of vitamin E to your pregnancy shopping list:2012. Available at: www.nhs.uk/Conditions/vitamins-minerals/Pages/Vitamin-E.aspx [Accessed June 2014] 2. Turner SW et al. Associations between fetal size, maternal α-tocopherol and childhood asthma. 3. Devereux G et al. Low maternal vitamin E intake during pregnancy is associated with asthma in 5-year-old children. Am J Resp Crit Care Med 2006;174(5):499-507. 4. British Nutrition Foundation. .uk/nutritionscience/nutrients/vitamins?start=4 [Accessed June 2014] 5. McCance and Widdowson. Composite of foods intergrated dataset [Online]. /20110116113217/http://www.food.gov.uk/science/dietarysurveys/ [Accessed June 2014]
6. Department of Health. Nutrient analysis of fruit and vegetables [Online]. 2013. Available at: www.gov.uk/government/uploads/system/uploads/attachment_data/file/167942/Nutrient_analysis_of_fruit_and_vegetables_-_Summary_Report.pdf [Accessed June 2014]Edit ArticleHow to Eat More Vitamin E Vitamin E is an extremely important vitamin that holds nutritional value and defends against the set on of dementia and Alzheimer's disease later in life. Vitamin E has also been found to greatly reduce the risk of heart disease and heart attacks, while also helping people who have had heart attacks recover more swiftly than diets that are low in Vitamin E. Thankfully, Vitamin E is a fairly prevalent nutrient, though it may not be as familiar in many diets as Vitamin C or Vitamin D. By setting goals for yourself and maintaining a balanced diet, a plentiful dose of Vitamin E is easy to obtain. Add foods rich in Vitamin E like almonds, peanut butter, broccoli and tomatoes to your diet. Cook your food properly.