Vitamin E

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Overview

Vitamin E is a fat-sobuble vitamin (requires fat to be absorbed into the body), and acts an antioxidant (a substance that helps to protect against oxidising agents which can cause harm to the body).

Food Sources

Vitamin E can be found in a number of foods including:

1. Nuts
2. Green leafy vegetables
3. Avocado
4. Seeds
5. Tomatoes
6. Apples
7. Carrots
8. Whole grains
9. Vegetable Oils – sunflower, olive

Functions in the body

Vitamin E has many functions in the body including:

1. Acting as an antioxidant – protecting cells from damage
2. Help regulate the immune and inflammatory response
3. Helps the body use vitamin K
4. Involved in cell signalling – helping cells interact and carry out important functions
5. Helps with the formation of red blood cells

Vitamin E and Skin Health

Vitamin E is commonly known for its benefits on skin health, and is an important ingredient in many skin products.

Several studies have shown success of Vitamin E on the treatment of psoriasis. Kim Kardashian West has shared her journey with the autoimmune condition of psoriasis.

Psoriasis is an immune-mediated disease (this is triggered by exposure to bacteria/virus/infection/allergy etc.) which leads to inflammation (in the case of psorisasis –  raised, red, scaly patches on the skin).

One study supplemented half of 58 hospitalized patients with psoriasis with vitamin E, coenzyme Q10 and selenium – and monitored signs and symptoms. Supplementation with the antioxidants resulted in significant improvements of the signs and symptoms of psoriasis.

A report showed also showed the benefits of nutritional supplementation and diet manipulation without standard psoriasis treatment (e.g. corticosteroids etc.) on the remission of psoriasis within six months. A 36 year old female with psoriasis had all processed foods and sugars eliminated, and was supplemented with vitamin E and a number of additional vitamins, minerals and amino acids.

Both of these studies support the role for vitamin supplementation in psoriasis, but the addition of other substances can be beneficial.

Vitamin E and Olive Oil

One form of vitamin E within the diet is through olive oil, in the form of alpha tocopherol. Studies have shown promising antioxidant effects of extra virgin olive oil, with an increased number of  heme oxygenase 1 (HO-1) – a protein involved in the prevention of inflammation.

Inflammation and Immune Response

Inflammation is the body’s response to an illness, injury or infection. It can be a process by which the body protects us from the infection/injury/illness. However, in some cases, the body triggers an attack on our own skin cells, and trigger an inflammatory response whereby such conditions as psoriasis, and eczema can occur.

How much Vitamin E do I need?

There is no specific recommendation for vitamin E in the UK, but the NHS advises:

• 3mg a day for women
• 4mg a day for men

You can get the recommended amounts of vitamin E by eating a variety of foods including:

• 1 oz of walnuts (about 14 halfs) = 7mg
• 2 tbsp of peanut butter, fortified (15g) = 4 mg
• 1 cup of spinach = 4mg
• 1 cup of broccoli = 2mg
• 1 tbsp of sunflower oil (15g) = 6mg

Can Vitamin E be harmful?

If supplementing with vitamin E, high doses may increase the risk of bleeding.