Vitamin E Benefits And The Most Effective Way To Use It

By: Evie Langford

One of the important vitamins that promote good health and help skin and fights to age is Vitamin E.

Vitamin E is an essential nutrient for the body, known for a long time with its antioxidant effects and becoming increasingly popular.

Vitamin E Benefits And The Most Effective Way To Use It
Vitamin E Benefits And The Most Effective Way To Use It

However, how to use photos fully and properly, not everyone knows this; this article invites you to learn about this vitamin and how to use it most effectively.

Let's find out what vitamin E is? Effects and how to supplement with vitamin E science through the article below!

What is Vitamin E?

Vitamin E is a substance consisting of a 16-carbon phytyl, a chromanol nucleus. The changes in the methyl group's position (CH3) in the nucleus and the amount of carbon formed many different forms. Alpha-tocopherol is the main form, common in nature, and the most active.

Vitamin E is oil-soluble. It is quite a heat resistant; everyday cooking is not destroyed but decomposes quickly when met with ultraviolet rays. Vitamin E can provide atomic hydrogen to reduce free radicals, making it an excellent antioxidant for the body.

The proven scientific basis of vitamin E's effectiveness with beauty and health

Vitamin e was discovered in 1922 by two world-famous scientists, Evans – Bishop; the chemical formula was C29H50O2; at first, it was only considered a substance that has a beneficial effect on the birth process. Real estate of humans and animals.

Up to now, through daily work from scientists around the world, they have found that vitamin E's effect on the body is much larger.

And the most important of these are antioxidants, which prevent the effects of free radicals on the body, prevent ultraviolet rays, and a few other factors affecting the skin.

It brings great benefits to the skin and hair and benefits the nervous system, cardiovascular system, eyes, …

Origin of vitamin E

According to the origin, vitamin E is divided into naturally derived vitamin E and synthetic vitamin E.

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Origin of vitamin E

Natural vitamin E is popular in vegetable oils such as soybeans, oil palms, sunflower seeds, olives … Besides, thorns, sunflower, wheat germ, fish, peanut butter, green leafy vegetables … also supply it.

Naturally sourced vitamin E is the only isomer of d-alpha-tocopherol and has the best effect.

Synthetic vitamin E has the formula of dl-alpha-tocopherol, consisting of 8 isomers. Still, there is only one isomer like the natural vitamin E d – alpha-tocopherol (accounting for 12.5%), so its effect is lower than the type of natural origin.

However, synthetic vitamin E has a better price.

Read more: What Are Vitamins For Glowing Skin And Support Body Weight Control?

Vitamin E effects

1. The effects of vitamin E on the skin

  • Moisturizing dry skin: Vitamin E provides moisture nourishing the skin, especially suitable for people with dry, chapped skin caused by dehydration, peeling skin.
  • Prevent skin aging: Vitamin E helps the production of collagen, which is used to maintain and improve skin elasticity. As a result, signs of aging on the skin such as wrinkles, age spots, crow's feet … will take place more slowly.
  • Get rid of dark spots on the skin: The active free radicals will increase pigmentation by appearing dark spots on the skin, especially sunburns. Thanks to. The antioxidants in vitamin E neutralizes the effects of free radicals, prevent, fades dark spots, and soothes sunburn.
  • Fade stretch marks: When the skin is less elastic and is overloaded, the stretch marks will appear. Vitamin E promotes collagen production and improves this problem.
  • Skin cleansing: Vitamin E has the ability to remove bacteria, dead cells, dirt on the skin and contributes to cleansing the skin. In particular, it does not lose the oil secretion balance like other cosmetics used to remove makeup.

2. The effects of vitamin E on hair

  • Stimulates hair growth: Vitamin E improves blood circulation to the scalp thanks to its antioxidants. A healthy scalp promotes follicle growth, faster and thicker hair growth.
  • It helps smooth hair and improves split ends: Vitamin E with deep moisturizing properties helps hair shine, smoothness, and no drying. Simultaneously, increasing the hair's moisture helps the bonding between the cells in the hair be better, more elastic, and reduces split ends.

3. Effects of vitamin E on health

  • For pregnant women, vitamin E helps the fetus's development, reduces the rate of preterm birth and miscarriage.
  • For women at menopause, vitamin E helps reduce hot flashes, menstrual disorders …, psychological stability.
  • For boys, vitamin E limits testicular atrophy, while girls help develop the uterus. Vitamin E also helps reduce menstrual cramps symptoms in teenage girls.
  • Balance your hormones.
  • Minimize PMS symptoms; support in the treatment of Alzheimer's disease.
  • Improve eyesight, increase muscle endurance.
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Harmful when misusing vitamin E

Harmful when misusing vitamin E

  • Headache, dizziness, dizziness, weakness.
  • Vision changes, retinal degeneration caused by pigmentation, blurred vision.
  • Abdominal pain, diarrhea.
  • Muscle weakness, affecting nerve cells, disturbed conduction, numb the fingers and toes, loss of sensation of the feet.
  • Easy bruising, bleeding like bleeding gums, nosebleeds …
  • Overuse causes worse skin conditions, allergies, redness, and acne breakouts than before.

The dose of vitamin E needed for each person

The recommended dietary allowance (RDA) with vitamin E is as follows:

  • From 1 to 3 years: 6 mg / day (~ 9 IU / day).
  • From 4 to 8 years: 7 mg / day (~ 10.4 IU / day).
  • From 9 to 13 years: 11 mg / day (~ 16.4 IU / day).
  • 14 years and older: 15 mg / day (~ 22.4 IU / day).
  • Pregnant women: 15 mg / day (~ 22.4 IU / day).
  • Breastfeeding women: 19 mg / day (~ 28.5 IU / day).

The safety limits for the maximum amount of vitamin E you can take vary with age as follows:

  • From 1 to 3 years: no more than 200 mg/day (~ 300 IU / day).
  • From 4 to 8 years: no more than 300 mg/day (~ 450 IU / day).
  • From 9 to 13 years: not to exceed 600 mg/day (~ 900 IU / day).
  • From 14 to 18 years: no more than 800 mg/day (~ 1200 IU / day).
  • From 19 years of age: no more than 1000 mg/day (~ 1500 IU / day).

When to take vitamin E?

Surely many people will have the same question: “What time of the day to take vitamin E?”.

When to take vitamin E?

  • The answer is to drink in the morning, evening, before, or after meals.
  • Vitamin E is a good oil-soluble compound, so your body will absorb it well if you drink it during or immediately after a fatty meal.
  • Do not take vitamin E with vitamin K, aspirin at the same time.
  • Drugs containing a lot of iron should use at least 8-12 hours.
  • Do not use oral vitamins to apply to the face.

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How to eat to absorb vitamin E best?

Vitamin E belongs to the group of fat-soluble vitamins (fat). It is absorbed in the middle part of the small intestine.

This process requires bile salt and pancreatic lipase enzyme, absorbed at the same time with fat and to the circulatory system by the lymphatic tract.

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cooking oil

To absorb vitamin E must eat enough grease. For example, if you only eat raw bean sprouts, vitamin E absorption will be very poor, but if mixed with cooking oil in the form of salutes, vitamin E will be absorbed more. Besides, cooking oil also provides vitamin E.

Which foods contain lots of vitamin E?

Besides dietary supplements and multivitamin E pills, you can naturally supplement with vitamin E through your daily diet. Vitamin E is found in oily seeds such as almonds, nuts, avocados, tomatoes, papaya, broccoli, …

Should vitamin E be applied directly to the skin?

Applying vitamin E to your skin helps to prevent the harmful UV rays from the sun. However, vitamin E should only be applied to people with dry, aging skin. Using vitamin E on oily skin can cause acne, which is counterproductive.

Can pregnant people take vitamin E?

Pregnant people can fully supplement vitamin E. Even many doctors prescribe vitamin E to prevent miscarriage and better support the development of the fetus.

The Benefits of Vitamin E – Information for General Public


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With the above article, Bellyfatzone hopes to provide useful information so that readers can somewhat understand more about vitamin E, its effects, and how to supplement it scientifically and reasonably, and bring some small value to you. Please share this article if you feel it is useful. Thanks!

Evie Langford
Evie Langford is a passionate writer with a deep love for sports and bodybuilding. She has spent years honing her knowledge and expertise in the field of fitness, with a particular focus on training for women. Evie is a dedicated athlete who understands the importance of hard work and discipline. She has competed in several bodybuilding competitions and has achieved remarkable success. Her firsthand experience has given her unique insight into the world of fitness and has allowed her to develop a comprehensive understanding of what it takes to achieve peak physical condition. Aside from her athletic pursuits, Evie also has a great passion for writing. She has a talent for creating engaging and informative content related to health and fitness. Her articles are not only informative but also entertaining, making them accessible to a broad audience.
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