Vitamin E deficiency and excess
Where is vitamin E found?
Vitamin E is present in many foodsTherefore, if you follow a varied and balanced diet, it is easy to meet your needs. It can be found in:
- The vegetable oilss, such as wheat germ, sunflower, corn, olive oils ...
- The nuts like peanuts, hazelnuts, and especially almonds.
- The seeds, like sunflower seeds.
- Las, like spinach and broccoli.
- Fortified foods like cereals for breakfast, fruit juices, margarines and spreads. It must be indicated on the label.
How Much Vitamin E Do You Need Daily?
How much vitamin E is needed daily It depends on the age. They can be expressed in milligrams (mg) or in international units (IU). Babies up to six months need 4 milligrams (mg) (6IU) up to date; babies from 7 to 12 months, 5 mg (7.5 IU) up to date; from 1 to 3 years, 6 mg (9 IU) up to date; from 4 to 8 years old, 7 mg (10.4 IU) up to date; from 9 to 13 years old, 11 mg (16.4 IU) up to date; from 14 to 18 years old, 15 mg (22.4 IU) up to date. Adults need 15 mg (22.4 IU) up to date. Pregnant women, 15 mg (22.4 UI) per day, and lactating women, 19 mg (28.4 UI).
Vitamin E deficiency
Vitamin E deficiency is rare in healthy people, since with one the needs are covered. It is related to certain diseases caused by problems with poor absorption or fat digestion problems, since fats are necessary to be able to absorb vitamin E. Diseases such as Crohn's disease, cystic fibrosis, liver diseases or rare genetic diseases. They can also exist deficiencies if one follows very low fat diet. Vitamin E deficiency can cause:
- Damage to muscles and nerves with loss of sensation in the arms and legs.
- Loss of control of body movement.
- Muscular weakness.
- Vision problems.
- Weakened immune system
How is it diagnosed and what treatment does it have?
The diagnosis is made by a blood test. Suspicion of vitamin E deficiency occurs when some symptom, if very restrictive diets are followed with fats, if there are malabsorption problems or diseases that can cause their deficiency, in premature babies (they have a greater risk of suffering from vitamin E deficiency that can cause serious complications). Treatment is administered by orally
Vitamin E supplement and health, myth or reality?
There are many studies that investigate the vitamin E supplement with multiple pathologies due to its antioxidant characteristics and its relationship with the immune system.
- cardiovascular diseases: Some studies suggest that higher intake of vitamin E supplements is associated with a lower risk of heart disease, although extensive studies have not shown any benefit.
- cancer: Most studies indicate that taking a vitamin E supplement does not help prevent cancer, there are even studies that show that an intake of vitamin E supplements (400IU / day) for several years increased the risk of prostate cancer, conversely, another study showed a lower risk of death from bladder cancer. Further study is needed in this field for conclusive data. Dietary supplements of vitamin E and other antioxidants may interact with the chemotherapy and radiation therapy, therefore you should always consult with the oncologist before taking any type of supplements, even though they are antioxidants.
- Eye disorders: The results of research studies on whether vitamin E can contribute to the prevention of macular degeneration or loss of frontal vision are contradictory. A supplement containing high concentrations of vitamin E, in combination with other antioxidants, zinc and copper, does appear to be effective among people with age-related macular degeneration who are at high risk of worsening later in life. It showed promising effects in delaying vision loss.
- Mental function: so far, studies provide scant scientific evidence that the consumption of vitamin E supplements can benefit healthy people or those with mild problems in mental function would help them maintain brain health.
Vitamin E excess
Too much vitamin E it is not very common and if it is consumed through food it is not harmful. The problem usually comes from a excess supplementation of said vitamin, and the effects can be:
- Diarrhea.
- Sickness.
- Fatigue.
If the excess is really high, it can bring very negative health consequences, as it reduces the blood clotting capacity, increasing the risk of bleeding after a cut or injury and of cerebral hemorrhage (hemorrhagic stroke). Therefore, the limit for natural vitamin E supplements is 1,500 IU / day and 1,100 IU / day in its synthetic presentation (in adults). Some studies show that even with values lower than these, there is health risk.
Therefore, taking vitamin E supplements without is not advised.
- The vitamin E deficiency is uncommon in healthy people, since with a balanced diet the needs are covered.
- There are many studies that investigate the vitamin E supplement with multiple pathologies due to its characteristics antioxidants and his relationship with him immune system, although it should continue to be investigated.
- Excess vitamin E is not very common and if it is consumed through food it is not harmful. The problem usually comes from a excess supplementation of said vitamin.
Diploma in Human Nutrition and Dietetics Specialist in pharmacology, nutrition and sports supplementation Master in Pediatric Nutrition
(Updated at Apr 13 / 2024)