Vitamin E: Full description, properties and functions. Indications and contraindications for use. Factors influencing the vitamin E content of foods

The full functioning of the body is ensured by the intake of a sufficient amount of substances. Moreover, each of them is responsible for certain biochemical processes. Scientists conduct a large amount of research to determine the benefits of vitamins for the body. One of the substances that is under close control by researchers is vitamin E. What kind of vitamin this is and what properties it has will be discussed further.

What is vitamin E?

Vitamin E (tocopherol) is represented by a group of structurally similar chemical substances - tocopherols and tocotrienols. Dissolves in fats. It has extremely strong antioxidant properties, which provide its positive effect on the body.

Tocopherol fights the process of lipid peroxidation, prevents the formation of free radicals and their destruction of cell membranes.

Vitamin E and its beneficial properties were discovered more than 90 years ago. Since then, the favorable attitude of doctors towards tocopherol has only intensified, because its valuable effects are truly significant and noticeable.

Key Functions of Vitamin E

As an antioxidant, it protects cell membranes from oxidative damage.
Has a general strengthening effect on the immune system.
Prevents imbalance of hormone levels in the blood.
Helps strengthen the muscular system, stimulates muscle activity.
Activates the activity of the central nervous system.
Supports visual function of the eyes.
Prevents premature skin aging.
Has a beneficial effect on male potency.
Helps prevent disorders in the activity of the male and female reproductive system.
Reduces the risks of neurodegenerative diseases (Alzheimer's disease and others).
It has a beneficial effect on the body during nervous overload and stress.

Increased need for vitamin E

A sharp increase in the need for the vitamin occurs in pregnant women. Moreover, gynecologists recommend that expectant mothers take additional vitamin E throughout pregnancy, as well as until the end of breastfeeding.

Increased consumption of tocopherol is required during intense physical activity, sports, after the age of 40, when living in environmentally unfavorable areas, and when exposed to stress.

Women are also required to take this vitamin when approaching and after menopause. It is also recommended for teenage girls when their menstrual cycle begins.

Vitamin E: pros and cons, indications for use

Vitamin E, or more scientifically, Alpha-tocopherol acetate, is a medicinal drug that experts prescribe for the treatment of many pathological conditions and as a prophylactic agent:

· To prevent congenital diseases and intrauterine developmental defects.

· If there is a threat of miscarriage and premature birth.

· For irregular menstruation and disorders during menopause.

· Libido and fertility disorders in men.

· For the treatment of trophic processes of the respiratory and digestive systems.

· For systemic autoimmune diseases (scleroderma, RA, SLE).

· For vegetative disorders.

· For the treatment of various skin diseases (eczema, dermatitis, psoriasis).

Naturally, tocopherol is not able to cure all these conditions alone; it is prescribed in combination with a number of other drugs.

If we talk about the use of the drug as a means of preventing cancer and slowing down the aging process, then the opinion of experts is very ambiguous. The fact is that the daily requirement of an adult for vitamin E is only 20-30 IU. It is found in vegetable oil and nuts, and therefore it is quite easy to get it from food without resorting to medication.

High doses of the drug can lead to negative consequences. For example, it increases the risk of stroke in people who smoke. Pregnant women should take vitamin E only when prescribed by a doctor, because if the medication is used incorrectly, complications may occur (early or premature rupture of the membranes), and not improve the outcome of pregnancy.

Absorption of vitamin E from food

Like vitamin D, tocopherol is best absorbed in the presence of bile acids and fats. If you eat plant foods, for example, a salad of fresh vegetables, do not forget to season it with vegetable oil. Also use spices, they increase the release of pancreatic juice and bile, which improves digestion and absorption of the vitamin.

Vitamin C protects vitamin E from oxidation and potentiates its effects, so along with sources of tocopherol, it is useful to eat foods containing ascorbic acid. Eat more fruits and vegetables, they contain both vitamins.

Top best natural vitamin E preparations

Vitamin E of natural origin is a complex of 8 tocotrienols and tocopherols, but its synthetic analogues contain only 1 substance. There is an opinion that a natural antioxidant is healthier and safer than a synthetic one, but this is only a theory, which has no scientific confirmation.

It is worth noting that natural vitamin E is much more expensive than synthesized drugs, and finding it in pharmacies is quite problematic.

1. Jarrow Formulas is an American-made product. One unit of the drug contains 60 IU of the active substance.

It is recommended to take 1 capsule once a day. One package is enough for two full months.

The advantages include a completely natural composition. The disadvantages are high cost and long delivery times from online stores.

2.Dr. Mercola is another fairly well-known American drug. It is made from palm oil and rice. There are 30 capsules in a package, take 1 capsule per day.

Pros: full range of isomers and absence of soy. Disadvantages, like the previous drug.

3. Solgar is inferior to the above products in terms of the number of isomers it contains. There are only 4 of them in this preparation. They are obtained from an extract of safflower oil.

Advantages: wide variation in dosages (from 100 to 1000 IU in one capsule), availability of packages of 100 or 250 pieces.
Disadvantages: can only be purchased through online resources, contains only half of the vitamin E isomers.

4. Zentiva is a drug produced in the Czech Republic. The package contains 30 capsules, each of which contains 300 IU of vitamin.

Advantages: high quality products, lower price than American products.
Disadvantages: order online, contains dye.

5. Myrrola is a low-dose natural preparation, 1 capsule contains from 10 to 15 IU of vitamin E.

Pros: low risk of overdose.
Cons: can only be used for preventive purposes.

Biological role of vitamin E

The functions of vitamin E in the body are very significant. The biological role of tocopherol is as follows:

Due to its antioxidant effect, it increases the overall level of health and resists diseases
Improves skin condition, timely renewal of its components
Has a rejuvenating effect
Protects blood vessels from atherosclerosis, slows down the development of cardiovascular diseases
Improves the production of sex hormones, increases the likelihood of pregnancy, and fights infertility. Because of this, vitamin E is also recommended for use by men and women when planning a child, as well as for diseases of the gonads.
Normalizes blood clotting
Accelerates the healing of damaged tissues
Enhances the effects of vitamin A and selenium.

Symptoms of Vitamin E Deficiency

Hypovitaminosis in childhood causes the development of dermatitis, rickets and decreased vision. Long-term deficiency slows down the development of speech, provokes anemia, neurological disorders: coordination of movements, attention.

In adults, the condition of the skin and hair worsens, inflammatory and endocrine diseases occur more often, the cardiovascular system suffers, fertility decreases, women experience menstrual irregularities, and premenstrual syndrome is severe. With severe hypovitaminosis, hormonal imbalance, infertility, and signs of early aging develop. If a vitamin E deficiency is detected, in addition to correcting the diet, it is necessary to take special pharmaceuticals.

Signs of vitamin E deficiency

Often people are not even aware of the need for additional vitamin E use, attributing signs of its deficiency to some third-party reasons. Meanwhile, the symptoms of tocopherol deficiency can be quite serious. These include:

Menstruation disorders in women, decreased potency in men
Infertility, spontaneous miscarriages
Anemia
Pale and yellow skin
Increased incidence of colds
Liver disorders
Weakness, etc.

Daily intake of vitamin E

The recommended daily intake of this vitamin is from 5 to 10 mg/day. The dosage largely depends on the diet, varying in one direction or another. So, if there is a sufficient amount of antioxidants in food, it decreases. On the contrary, if the diet contains a large proportion of polyunsaturated fatty acids, it increases. This is due to the fact that acids significantly reduce the effects of tocopherol and prevent its absorption by the body.

To calculate the amount of vitamin, a special “International Unit of Measurement” (IU) is used. One IU is equal to 0.67 mg. Recommended consumption rates:

Infants under 6 months of age need to consume 3 IU per day. The needs are fully covered thanks to breast milk.
Infants from 0.5 to 1 year - 4 IU.
Children from 1 year to 3 years - 6 IU.
After 3 years and up to 7 years, 7 IU per day is required.
Men and boys over 11 years of age, provided they maintain a healthy lifestyle, need 10 IU per day.
Women and girls over 11 years of age require 8 IU per day.
During pregnancy, the dose is increased to 10 IU per day.

Signs of excess vitamin E

When regularly taking vitamin E preparations in dosages of 800 IU and above, no symptoms initially arise - in the body, excess tocopherol is simply deposited in adipose tissue, and its excess is also excreted in bile.

However, further deterioration in health is possible: nausea, vomiting, diarrhea, etc. An increase in blood pressure, an increase in the level of harmful lipids in the blood and an acceleration in the development of atherosclerosis are likely.

In case of poisoning with a single ultra-high dose of the vitamin, liver function is impaired, kidney failure and other serious consequences may develop.

How to take vitamin E correctly

When administered orally, capsules with alpha-tocopherol are swallowed whole without crushing. Drink with enough water. Recommended time of administration is during meals. It is advisable to include foods rich in vitamin E in your diet.

The treatment regimen is individual, depending on the physical condition and age. For prevention, adults are recommended to take 400 mg. vitamin per day. The course of therapy depends on the type of disorder present. It is recommended to take the vitamin cyclically: daily for several weeks, with repeat treatment after a break.

The drug does not affect the ability to drive vehicles and complex equipment, does not cause drowsiness, decreased performance, or changes in the speed of psychomotor reactions.

Discovery History

The substance was first discovered in 1922 in the form of an isolated separate composition from vegetable oils. It turned out to be vital for female rats to maintain reproductive function.

The observation received general publicity, and the discovered product was called “factor X,” “an anti-infertility factor.” Later, the scientist Evans, who worked on the discovery, assigned the substance the letter designation “E”, since vitamin D was the last to be found.

As for the active compound of the substance, it was isolated only in 1936 from wheat germ. The vitamin ensured biological fertility in animals, which is why it received the name alpha-tocopherol. The correct structure appeared in 1938, after which P. Carrère was able to synthesize it for the first time.

Two years later, Canadian doctors proved that the beneficial component additionally provides protection to humans from coronary heart disease. Since then, the demand for the discovered substance of natural origin has increased. The range of products has increased , which began to be actively used in the cosmetic, food, pharmaceutical, and feed sectors. It wasn't until 1968 that vitamin E was officially recognized by the National Academy of Sciences and the Council on Nutrition.

Products containing vitamin E

Tocopherol is found in many foods. These include greens, legumes, nuts, and animal products. Consistently containing them in the diet is the best way to get all the necessary amounts of nutrients in a balanced form.

foods containing vitamin e	tocopherol content in grams per 100 g of product
sunflower seeds	31
almond	26,22
wheat sprouts	15,9
pine nut kernels	11,3
wheat bran	10,4
green leafy crops (lettuce, parsley)	6
cashew	5,7
olives	5
Cod liver	8,8
beluga caviar	4
chum salmon caviar	3
spinach	2,5
egg	2
broccoli	0,8
beef liver	0,5
corn	0,5
beans, peas	0,2

What to do

If you are concerned about the quality of your skin, order vitamins early. First you need to go to the doctor and find out what the reason is. Maybe the body does not have enough iron, or the person has hypothyroidism - only an examination will determine this. If the indicators are normal, the doctor will prescribe a test for vitamin levels in the blood. When there are few of them, the diet is first changed. Supplements are prescribed only to those who have digestive problems.

“Most vitamin A comes from foods rich in beta-carotene and provitamin A carotenoids. These are powerful antioxidants. They neutralize the effect of free radicals, which break down collagen and contribute to the appearance of wrinkles, explains Nadezhda Nabatnikova. “The substances also reduce skin sensitivity to ultraviolet rays, providing natural protection against redness and pigmentation caused by the sun.”

The norm for a person from the age of four is 5000 international units of vitamin A. He should receive it from food of animal and plant origin. The best source is cod liver. One teaspoon of its oil contains 150% of the daily requirement. A lot also contains beef liver, salmon fillet and tuna. The plant richest in vitamin A is sweet potato, one hundred grams of which covers the daily requirement. Kale, winter squash and turnips contain it in abundance, with carrots only coming in sixth. Important: heat-treated root vegetables are taken into account, not raw ones.

Some people, tired of acne, buy systemic retinoids and take dosages from the Internet. This is dangerous - if the dosage is exceeded, these drugs cause fetal malformations - auricular atresia, underdevelopment of the limbs, atrial septal defect and displacement of large vessels. Therefore, a dermatologist prescribes systemic retinoids after a pregnancy test and the patient’s commitment to use double contraception - hormonal pills plus a condom.

“When using systemic retinoids and other vitamin A preparations, a teratogenic effect on the fetus is possible. Therefore, even before taking dietary supplements, and even more so medications, it is worth consulting with your doctor,” says Nina Alexandrova. “The unfavorable effect of high doses of vitamin A persists even after stopping its use, depending on the drug - from 1 month to 2 years.”