Vitamin E, also known as tocopherol, is a fat-soluble vitamin that is essential for the proper functioning of the body.
An antioxidant, it also helps protect the cardiovascular and nervous systems and supports fertility.
It is mainly found in vegetable oils.
Vitamin E characteristics
- Fat-soluble vitamin, like vitamins A, D and K
- Helps fight oxidative stress and cell ageing
- Vegetable oils and oilseeds are rich in vitamin E
- Works synergistically with vitamin C, selenium and zinc
- Formerly known as Factor X
Benefits of vitamin E
Antioxidant function
Vitamin E is a powerful antioxidant that works in synergy with other molecules such as vitamin C, selenium and even zinc.
A good supply of vitamin E neutralises excess free radicals and combats oxidative stress and premature cellular ageing.
Antioxidants also protect the body against various pathological processes: inflammation, cancer, etc.
Prevention of cardiovascular disease
Tocopherol builds and maintains membrane lipids.
It protects the cardiovascular system.
In addition, its anti-inflammatory action limits the process of atherosclerosis, a risk factor for cardiovascular accidents.
An adequate intake of vitamin E could therefore reduce mortality from cardiovascular accidents.
Protection from AMD and neurodegenerative diseases
By fighting oxidative stress, vitamin E may have promising effects on cognitive function and visual acuity.
Studies are still ongoing, but they seem to highlight the beneficial effects of this vitamin on various conditions such as age-related macular degeneration (AMD), cataracts, Alzheimer's disease, etc.
Vitamin E and the skin
A good intake of vitamin E helps to maintain healthy skin.
This fat-soluble vitamin is involved in the formation of cell membranes, giving the skin elasticity and plasticity.
In addition, its antioxidant action helps combat skin ageing.
Foods rich in vitamin E
Vitamin E is mainly found in vegetable oils and oilseeds.
To ensure a good daily intake of vitamin E, it is highly recommended that you vary the vegetable oils you use and take them with each meal.
- Wheat germ oil
- Almond oil
- Sunflower seed
- Hazelnuts
- Sunflower oil
- Safflower oil
- Breakfast cereals, 100% bran (All Bran type)
- Pine nuts
- Groundnuts
- Canned tomato paste
- Canned tomato puree
- Brazil nuts
- Canned walnuts
- Fish eggs
- Corn or wheat bran
- Peanut, olive, rapeseed or corn oil
- Avocado
- Canned sardines with bones
- Asparagus
- Cooked spinach
Vitamin E requirements
Recommended dietary intake
- Infants 0-6 months = 4mg
- Infants 7-12 months = 5mg
- Infants 1-3 years = 6mg
- Children 4 to 8 years = 7mg
- Boys 9 to 13 years = 11mg
- Girls 9 to 13 years = 11mg
- Boys 14 to 18 years = 15.5mg
- Girls from 14 to 18 years = 10mg
- Men aged 19 to 75 = 15.5mg
- Women from 19 to 75 years = 10mg
- Men aged 75 and over = 20-50mg
- Women aged 75 and over = 20-50mg
- Pregnant women = 12mg
- Nursing women = 12mg
Tocopherol food supplements
Vitamin E-based supplements are often indicated for their antioxidant power to help fight oxidative stress and promote optimal health.
Dosages vary depending on the problem and context.
An excess of vitamin E is not without consequences and it is recommended to consult a doctor.
Consequences of vitamin E deficiency
Although extremely rare, vitamin E deficiency can affect the nervous system and muscles, causing problems with coordination.
It can also cause haemolytic anaemia in young children.
Consequences of excess vitamin E
Because vitamin E is fat-soluble, the body can store it in fatty tissue.
Overdosing is therefore possible.
The main risk associated with a long-term excess of vitamin E is bleeding.
The authorities recommend that adults should not exceed 62 mg of vitamin E per day.
Interactions with other nutrients
In the body, vitamin E works in synergy with vitamin C, selenium or even zinc to provide an optimal antioxidant effect.
The higher the intake of unsaturated fatty acids (omega 3, 6 and 9), the higher the intake of vitamin E should be to protect them from oxidation in the body.
Chemical properties
Vitamin E is a fat-soluble vitamin made up of eight molecules, four tocopherols and four tocotrienols.
It works in synergy with other antioxidant molecules to help neutralise free radicals in the body.
In the food industry, vitamin E is also used as a food additive (E306) for its antioxidant properties.
