Hair and skin health begins within. If you are not getting the right amount of certain nutrients, such as vitamin E, you may be harming the integrity of your hair and skin. Vitamin E acts as an antioxidant and also enhances your immune system, allowing your body to function properly and maintain the health of your hair and skin cells. Check with your doctor before adding vitamin E to your regimen.
Antioxidant
Free radicals are formed when your body converts food into energy, but environmental factors like cigarette smoke, air pollution and UV rays can also expose you to these compounds. Vitamin E acts as an antioxidant to rid your body of free radicals, which can harm your DNA and even lead to cell death. Exposure to free radicals may also increase the rate at which you age, leading to brittle hair and dry skin. Vitamin E helps maintain the integrity of your cells, keeping hair and skin healthy and supple.
Other Functions
Vitamin E aids in immune system functioning, helping your body to ward off viruses and bacteria. Keeping your body healthy and free of foreign invaders is key to also maintaining the integrity of your hair and skin. This vitamin works with selenium to protect hair and skin cells from damage as well as to prevent poor hair growth. All of the cells in your body require vitamin E to communicate with one another and carry out many essential functions.
Sources and RDA
People over 18 require 15 mg or 22.4 IU of vitamin E daily. You can take supplements, but the best way to meet your RDA of this vitamin is through food. Wheat germ is the best source of vitamin E, but other good sources include liver, almonds, walnuts, eggs, sunflower seeds, mayonnaise, sweet potatoes and avocados. Most people do not have a deficiency of vitamin E. Symptoms include nerve damage, muscle weakness and a poor immune system, which may in turn lead to unhealthy skin and hair.
Exceeding the RDA
Therapeutic ranges of vitamin E for hair and skin health range between 50 and 400 IU. However, check with your doctor before exceeding the RDA, as high doses of vitamin E increase your risk of bleeding and put you at risk for developing a hemorrhagic stroke. For natural forms of vitamin E supplements, the highest safe intake level is 1,500 IU each day; 1,100 IU for synthetic forms of the vitamin. Always discuss supplements with your doctor before taking them, and let her know about any medications you use.
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