Vitamin E for Your Skin and Heart

Vitamin E is an important antioxidant and can protect your entire body from damage due to free radicals leading to premature aging and possibly even cancer. A diet rich in vitamin E can help to physically protect your skin due to UV rays and many people use a slightly higher dosage when going on vacation to a sunny local.

Vitamin E is key in preventing oxygen damage to your cells (called oxidative stress), which leads to overall better health. There is some evidence that vitamin E is key in preventing bladder and prostate cancer, although studies are still ongoing. It also has an anti inflammatory component believed to protect the heart from disease. Most of these benefits come from eating foods high in vitamin E rather than taking supplements.

Vitamin E deficiency due to diet is extremely uncommon, although having the proper amount can lead to better health. The only cases of deficiency is due to lack of absorption--typically a disease.　

Dosage

Adults 18 & up should consume between 22.5-400 IU per day. The lower amount is just enough to prevent deficiency while 400 IU is recommended for optimal health. It is recommended to take your vitamin E with vitamin C for best absorption. As it can interfere with vitamin K (key for blood clotting), so excess is not encouraged as it has been linked to hemorrhagic stroke in some studies.

Sources

Vitamin E is a fat soluble vitamin, which means your body can store it in your liver and your body will use it as needed. Unfortunately this also means that cooking can easily destroy it, so be sure that some of your sources are raw.

Some of the best sources of vitamin E include green vegetables such as spinach, bell pepper, broccoli, brussel sprouts, mustard greens, turnip greens, chard, asparagus and avocado, as well sunflower seeds, nuts (especially almonds and hazelnuts), eggs and milk. Other excellent sources are wheat germ, tomatoes, blueberries, kiwi & whole grain products.

Flaxseed oil is not a good source as it can lower your immune system.

Many cereal companies are fortifying their products with additional vitamins, so if you have a day where you aren't eating properly and haven't taken a supplement, this can be very helpful. Cereals raisin bran and corn flakes can contain up to 20 IU.

Topically, vitamin E creams can be applied for its anti aging properties, to moisturize dry skin, soothe sunburn (as long as not in an oil form) and prevent acne.