The body needs Vitamin E for proper immune system function. This vitamin also protects the body against Alzheimer's disease and some forms of cancer. Vitamin E also has several benefits for the hair and skin. Increase your Vitamin E intake or discuss Vitamin E supplementation with your doctor to determine how this vitamin would benefit you.
Significance
Even though the body requires oxygen for life, oxygen makes some molecules very volatile. When molecules that contain oxygen become too volatile, they damage the nearby cell structures. Scientists refer to this process as oxidative stress. Vitamin E works with selenium, Vitamin B3 and Vitamin C to prevent oxygen molecules from becoming too volatile. This prevents skin cell damage associated with oxidative stress. Vitamin E also contributes to hair growth by improving circulation to the scalp, which keeps hair follicles healthy.
Types
Vitamin E actually consists of eight antioxidants, known as tocopherols and tocotrienols. Each of these compounds has an alpha, gamma, beta and delta form. The body uses alpha-tocopherol in the blood and tissues, so most foods and supplements contain this form of the vitamin. Dr. Maret Traber of the Linus Pauling Institute at the University of Oregon reports that the liver contains the alpha-tocopherol transfer protein, which helps it transfer Vitamin E into the blood plasma.
Efficacy
Natural Vitamin E has proven more effective than synthetic Vitamin D for improving the texture and appearance of the hair and skin. Vitamin E products usually contain equal parts D and L forms of tocopherols and tocotrienols. Natural Vitamin E contains only the D forms of these compounds. Since the L forms do not have the same efficacy as the D forms, natural Vitamin E has a greater effect than synthetic supplements.
Food Sources
Dietary sources of Vitamin E include olive oil, almonds, spinach, sunflower oil, sunflower seeds, mustard greens, bell peppers, Swiss chard, turnip greens, kale, papaya, Brussels sprouts, tomatoes, kiwifruit, broccoli and blueberries.
Misconceptions
Some people believe that consuming high amounts of Vitamin E enhances the effects of this vitamin on the skin and hair. Since the body stores Vitamin E in the fat cells, consuming too much causes Vitamin E toxicity. To avoid this complication, consume no more than 1,000 mg of Vitamin E each day. This is the daily tolerable upper level for Vitamin E established by The National Academy of Sciences.
