Similar to vitamins A and C, vitamin E is a powerful antioxidant that may help to safeguard your cells against free radical damage -- both due to environmental factors as well as the transformation of food into energy. This essential nutrient also plays an important role in immunity and metabolic pathways. Although you will want to acquire this vitamin naturally through foods, such as dark green leafy vegetables, seeds and nuts, you may opt to take a vitamin E supplement -- especially if you suffer from certain health conditions, such as cystic fibrosis, liver disease or Crohn's disease. Vitamin E is particularly beneficial to your skin and you can use it either orally or topically.
Oral
Step 1
Eat foods rich in vitamin E, such as avocado, vegetable oil, soybeans or cashews. The most effective way of obtaining your daily-recommended value is through dietary means -- approximately 15 mg a day for adults. Foods high in vitamin E may help to prevent early-onset aging caused by the oxidation of skin tissue.
Step 2
Take a vitamin E supplement that contains approximately 15 mg. Vitamin E protects the skin from ultraviolet radiation by traveling to the cell membranes.
Step 3
Refrain from taking more than the recommended dosing, as too much vitamin E can be harmful. You can take vitamin E in smaller amounts, which is typical in formulas containing more than one vitamin.
Topical
Step 1
Purchase skin creams that contain alpha-tocopheryl acetate, which is the topical form of vitamin E. This type of vitamin E is particularly effective, as it does not oxidize due to the absence of the free phenolic OH group, but can still penetrate the surface of the skin to reach living cells. Approximately 5 percent of the topical application converts to tocopherol once inside the skin's pores.
Step 2
Use a cream of vitamin A, D and E to protect, seal and moisturize the skin. Generally, this combination helps to alleviate symptoms of diaper rash, dry skin and small cuts or burns.
Step 3
Avoid using topical vitamin E on surgical wounds, as this may worsen the appearance of scars, according to an April 1999 study published in the journal "Dermatological Surgery." Although vitamin E is usually regarded as a way to reduce cosmetic scarring, this compound may make certain wounds and scars worse. Further research is necessary to conclude its efficacy or detriments.
Tips and Warnings
- Do not break open and apply vitamin E supplements to the skin, as the content is ineffective for topical use.
- Never exceed 400 IU of vitamin E a day, which may be dangerous.
References
- MedlinePlus: Vitamin E
- Office of Dietary Supplements: Vitamin E
- Drugs.com: Vitamin A, D and E
- "Dermatological Surgery"; The Effects of Topical Vitamin E on the Cosmetic Appearance of Scars; L.S Baumann and J. Spencer; April 1999
- Linus Pauling Research Center: All About E
- "Journal of Photochemistry and Photobiology"; Hydrolysis of RRR-Alpha-Tocopheryl Acetate (Vitamin E Acetate) in the Skin and its UV Protecting Activity (An In Vivo Study with the Rat); G.M Beijersbergen van Hengouwen, et al.; July 1995
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