SUPPLEMENT - VITAMIN
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Vitamin E is essential to improve physical endurance. It can increase energy levels and reduce oxidative stress on your muscles after your exercise. (1) Vitamin E can also improve your muscle strength and eliminate fatigue by promoting blood circulation. It also strengthens capillary walls and nourishes your cells.
Vitamin E helps support the immune system, cell function, and skin health. Vitamin E is involved in helping the immune system function. Vitamin E is especially important in warding off infections. A study of 32 healthy elderly people published in the American Journal of Clinical Nutrition showed an increased immune function when they took vitamin E supplements. (2)
According to the National Institutes of Health (NIH), Vitamin E is a powerful antioxidant that may help reduce free radical damage, cell damage caused by unstable molecules. It also slows the aging process of the cells by regenerating cells. (3) Since free radicals can be linked to eye damage, Vitamin E helps maintain eye health. Some studies, including a meta-analysis published in Public Health Nutrition that looked at both dietary and supplemental vitamin E, suggest that age-related cataracts may also be reduced in patients with higher vitamin E levels. (4)
Vitamin E may help support a healthy scalp and hair as it has natural antioxidant effects that could assist with maintaining hair growth. Although there is more research necessary to support this theory, evidence already exists to support this claim. A study about hair loss examined that one of the components of vitamin E improved hair growth of the group that took vitamin E supplements compared to the group that took a placebo. (5)
Vitamin E could help prevent or delay coronary heart disease (CHD). Results of a study with 5,133 Finnish men and women over a mean period of 14 years showed that a higher vitamin E intake from food was associated with decreased mortality from CHD. (6) In vitro studies have found that the nutrient inhibits oxidation of low-density lipoprotein (LDL) cholesterol, thought to be a crucial initiating step for atherosclerosis. (7) Vitamin E might also widen blood vessels, which reduces the risk of blood clots that could lead to a heart attack or venous thromboembolism. (8) One study of approximately 90,000 nurses found that the incidence of heart disease was 30% to 40% lower in those with the highest intakes of vitamin E, primarily from supplements. (9)
Vitamin E is most commonly known for its benefits for skin health and appearance. Vitamin E has been used in dermatology since 1950 to help protect the skin against aging, inflammation, and sun damage. (10) The UV light and sun exposure reduce vitamin E levels in the skin.
Vitamin E is also important to brain health. Vitamin E deficiency may cause neurological damage by withdrawing the building blocks of the brain. (11) Research showed that zebrafish which were fed a diet deficient in vitamin E throughout their life had about 30 percent lower levels of DHA-PC, which is a part of the cellular membrane in every brain cell, or neuron. (12) Vitamin E may be effective for slowing the progression of mild to moderate Alzheimer’s disease which is the most common degenerative brain disease that causes dementia. (13) In addition, Vitamin E can play a crucial role in balancing your endocrine and nervous systems, naturally working to balance hormones naturally. (14) Symptoms of a hormonal imbalance may include PMS, weight gain, allergies, urinary tract infections, changes in the skin, anxiety, and fatigue.
1. Takanami Y, Iwane H, Kawai Y, Shimomitsu T. Vitamin E supplementation and endurance exercise: are there benefits? Sports Med. 2000 Feb; 29 (2): 73-83.
2. Meydani SN, Barklund MP, Liu S, Meydani M, Miller RA, Cannon JG, Morrow FD, Rocklin R, Blumberg JB. Vitamin E supplementation enhances cell-mediated immunity in healthy elderly subjects. Am J Clin Nutr. 1990 Sep; 52 (3): 557-63.
3. Vitamin E, National Institutes of Health. Retrieved from: https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/
4. Zhang Y, Jiang W, Xie Z, Wu W, Zhang D. Vitamin E and risk of age-related cataract: a meta-analysis. Public Health Nutr. 2015 Oct; 18 (15): 2804-14.
5. Lim Ai Beoy, Wong Jia Woei, Yuen Kah Hay. Effects of Tocotrienol Supplementation on Hair Growth in Human Volunteers Trop Life Sci Res. 2010 Dec; 21 (2): 91–99.
6. Knekt P, Reunanen A, Järvinen R, Seppänen R, Heliövaara M, Aromaa A. Antioxidant vitamin intake and coronary mortality in a longitudinal population study. Am J Epidemiol. 1994 Jun 15; 139 (12): 1180-9.
7. Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids, The National Academies of SCIENCES ENGINEERING MEDICINE. 2000; Retrieved from: https://www.nap.edu/catalog/9810/dietary-reference-intakes-for-vitamin-c-vitamin-e-selenium-and-carotenoids
8. Glynn RJ, Ridker PM, Goldhaber SZ, Zee RY, Buring JE. Effects of random allocation to vitamin E supplementation on the occurrence of venous thromboembolism: report from the Women's Health Study. Circulation. 2007 Sep 25; 116 (13): 1497-503.
9. Stampfer MJ, Hennekens CH, Manson JE, Colditz GA, Rosner B, Willett WC. Vitamin E consumption and the risk of coronary disease in women. N Engl J Med. 1993 May 20; 328 (20): 1444-9.
10. Panin G, Strumia R, Ursini F. Topical alpha-tocopherol acetate in the bulk phase: eight years of experience in skin treatment. Ann N Y Acad Sci. 2004 Dec; 1031: 443-7.
11. Mechanism outlined by which inadequate vitamin E can cause brain damage, OREGON STATE UNIVERSITY. 2015 APR; Retrieved from: https://www.eurekalert.org/pub_releases/2015-04/osu-mob041315.php
12. Choi J, Leonard SW, Kasper K, McDougall M, Stevens JF, Tanguay RL, Traber MG. Novel function of vitamin E in regulation of zebrafish (Danio rerio) brain lysophospholipids discovered using lipidomics. J Lipid Res. 2015 Jun; 56 (6): 1182-90. doi: 10.1194/jlr.M058941. Epub 2015 Apr 8.
13. Giorgio La Fata, Peter Weber, M. Hasan Mohajeri. Effects of Vitamin E on Cognitive Performance during Ageing and in Alzheimer’s Disease Nutrients. 2014 Dec; 6 (12): 5453–5472.
14. Sen CK, Khanna S, Roy S. Tocotrienol: the natural vitamin E to defend the nervous system? Ann N Y Acad Sci. 2004 Dec; 1031: 127-42.
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