Vitamin E: What’s Good for the King Is Good for You

Reviewed by: Dr. Steven Knauf, D.C.

By: Donna Stark

Years before Vitamin E became a well-known nutrient and long before the powers of antioxidants became a focal point in the beauty industry, Elvis Presley was already “hip” to its potential. When asked at a 1972 press conference how he had outlasted every other entertainer from the 1950s and ‘60s, the smiling Presley responded, “I take Vitamin E.”

Reporters laughed at his response and, although he immediately followed it up with “I was only kidding, I don’t know,” the truth is he may have been onto something. His off-the-cuff Vitamin E comment that day actually had merit and may have inadvertently foreshadowed the benefits of this powerful antioxidant to millions of people worldwide.

It was a great moment in Vitamin E history.

Vitamin E has come a long way

Although Elvis may have mentioned Vitamin E in a light-hearted, casual way during that press conference, his response highlighted a vital nutrient that few truly appreciated. This is because the benefits of Vitamin E were still relatively unknown at that time and underappreciated. It wasn’t until years later that the powers and benefits of this natural vitamin were brought to light and quickly embraced by many.

What is Vitamin E, and how does it work?

Vitamin E is a fat-soluble vitamin stored in the body’s fatty tissues and liver. It supports the immune system and is necessary for the proper function of many organs in the body, but its main role is to act as an antioxidant.

Vitamins A (beta carotene), C, and E are often called the big three when it comes to antioxidants. Antioxidants fight against and protect the body from harmful free radicals. Although free radicals aren’t all bad, they can contribute to cell damage if they build up in the body, which can lead to an increased risk of heart disease, cancer, diabetes, vision loss, and premature aging. Vitamin E not only has the ability to protect cells from this damage, it can also help to reduce this buildup of free radicals in the first place. But what exactly does that mean? How does it all work? Let’s dive a little bit deeper into this fascinating game of give-and-take that you may not know is happening in your body.

Free radicals and antioxidants

In the simplest of terms, free radicals are unstable molecules, which means they are missing an electron (you can thank your high school chemistry teacher for that little piece of knowledge). And because they are missing an electron, they spend their days searching for another one. Unfortunately, they take the electrons they find from healthy, complete molecules in your body. This is where cell damage takes place.

But just as Elvis was known for shaking his hips, antioxidants are known for shaking free radicals off this path of destruction. They do this by donating one of their own electrons to the unstable free radical. By making the free radicals complete and happy, your healthy cells are protected from invasion. This is the main reason why you need Vitamin E in your life.

Other reasons include things you can see on the outside of your body, such as your skin, hair, and overall appearance. Vitamin E’s powerful antioxidants aid wound healing, minimize the appearance of scars, reduce the risk of skin cancer, promote nail health, and lessen the symptoms of skin issues, such as eczema and psoriasis.

Vitamin E sources: food or dietary supplementation?

Many people find it easier to take a handful of supplements every day, but studies show that vitamins and minerals are most potent when they come from food. It’s always best to improve your diet first before you reach for a synthetic vitamin, and fortunately, Vitamin E is easy to get. Here is a list of foods rich in this powerful antioxidant.

• Seeds and nuts - Sunflower seeds, almonds, pine nuts, peanuts
• Fruits and vegetables - Mangoes, kiwis, spinach, broccoli, collard greens, avocados
• Vegetable oils - Wheat germ, sunflower, soybean
• Fish - Salmon, rainbow trout
• Fortified foods - Cereal, juice, margarine

Though most people can get the recommended daily allowance of Vitamin E from food, some people need a little extra help and must incorporate a Vitamin E supplement into their diet. Supplementation is often recommended for those who have a Vitamin E deficiency caused by medical conditions, such as cystic fibrosis, or brought on by severe malnourishment. Vitamin E supplementation can also help reduce the risk of complications that premature babies often face.

If you are experiencing the following symptoms and are concerned about a Vitamin E deficiency, speak to your doctor as soon as you can.

• Difficulty with walking or coordination
• Muscle pain or weakness
• Numbness and tingling
• Vision deterioration
• Immune system issues

How much Vitamin E is needed?

The amount of Vitamin E your body requires per day varies depending on your age and health status. Here are the recommended daily amounts.

• Birth to 6 months - 4 mg
• 7 to 12 months - 5 mg
• 1 to 3 years - 6 mg
• 4 to 8 years - 7 mg
• 9 to 13 years - 11 mg
• 14+ years - 15 mg

As with most things, there are exceptions to the list above. Mothers who are nursing and people with certain medical conditions may require higher amounts; however, it’s crucial to check with your doctor before you start increasing your daily dose of Vitamin E. Though the Vitamin E that is found in foods is not harmful, synthetic Vitamin E can lead to problems.

What are the side effects of Vitamin E toxicity?

Whether you are applying Vitamin E to your body through a skincare product or are taking an oral supplement, caution must be exercised. For some individuals, the Vitamin E in topical creams and oils can irritate the skin, exacerbating existing skin issues, and the consumption of higher doses through oral supplements can lead to a wide range of problems, such as:

• Headaches
• Nausea
• Blurred vision
• Fatigue
• Weakness
• Increased risk of bleeding (blood thinning)
• Prostate cancer
• Hemorrhagic stroke
• Life-threatening complications

Due to the potential risks associated with higher levels of Vitamin E intake, it is essential to consult with your doctor before making any significant changes, especially if you have an underlying health issue or are taking prescribed medications. Even a daily intake of an over-the-counter supplement containing 180mg (400 IU) may not be suitable for you.

Vitamin E toxicity isn’t something to ignore, so be sure to speak to your healthcare provider immediately if you are experiencing any of the symptoms listed above while taking Vitamin E supplements.

Listen to the King

It isn’t an understatement to say that Vitamin E is one of our top allies in the quest for optimal health and wellness. Its powerful antioxidant properties play a crucial role in supporting a strong immune system, promoting cardiovascular health, and reducing the risk of significant health issues, such as Alzheimer’s disease, liver disease, and certain cancers. But let’s also not forget about that little tip from Elvis! Vitamin E can help with our vitality and youthfulness, too. So, make sure your diet incorporates plenty of foods rich in this powerful nutrient, and speak to your doctor if you have any concerns about not getting enough.

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