Vitamin E Deficiency: Most Effective Supplements

Vitamin E is a fat-soluble antioxidant essential for maintaining many body functions. Discovered in 1925 for its role in fertility in animals, it quickly became known as the "anti-sterility vitamin". However, its role extends far beyond, particularly in protecting cells against oxidative damage. Vitamin E works by neutralizing free radicals, thus preserving cell membranes, lipids, and proteins. It is especially important for the health of skin, eyes, heart, and the immune system. Vitamin E comes in several forms, including alpha-, beta-, gamma-, and delta-tocopherols and tocotrienols. Alpha-tocopherol is the most active and best-absorbed form by the body. Once ingested, vitamin E is absorbed in the intestine with the presence of lipids and is then transported in the blood by lipoproteins. It is mainly stored in adipose tissues and in the cell membranes of organs such as the heart, muscles, glands, and liver.

Symptoms of Vitamin E Deficiency

Although rare due to the availability of vitamin E in many foods, deficiency can occur in certain situations, particularly in cases of fat malabsorption (such as cystic fibrosis, Crohn's disease, or liver diseases). Deficiency symptoms include dry and flat hair, neurological disorders, low immunity, fertility issues, and increased risks of heart diseases. Deficiency can also lead to hemolysis (destruction of red blood cells), coagulation disorders, and retinal anomalies.

Dietary Sources of Vitamin E

Vitamin E is primarily found in cold-pressed vegetable oils, such as wheat germ oil, sunflower oil, and olive oil. It is also found in nuts (like almonds and hazelnuts), seeds, green leafy vegetables (spinach, kale), and avocados. Animal products, like eggs and liver, also contain moderate amounts of vitamin E. Vitamin E is sensitive to oxidation and can be destroyed during cooking, storage, or food refining. Individuals who consume little fat or who follow very low-fat diets may reduce their absorption of this vitamin. Several situations can exacerbate vitamin E deficiency such as stress, the use of oral contraceptives, or certain medications intended to treat obesity.