Vitamin E
Vitamin E is a fat-soluble vitamin. It has several forms; however, the only one used by the human body is alpha-tocopherol. Vitamin E is present in our daily diet. Since it is commonly found in foods and supplements, a deficiency is rare. However, people with celiac disease, pancreatitis, and cystic fibrosis can develop a deficiency.
Synthetic vitamin E supplements are popular on the shelves of health-food stores. Also, natural vitamin E supplements are emerging.
What is the recommended daily dietary allowance of Vitamin E?
According to the Harvard School of Public Health, the Recommended Dietary Allowance for males and females ages 14 or older is 15 mg daily, and lactating women need 19 mg daily.
What are the common sources of Vitamin E?
Vitamin E is found in plant-based oils, seeds, vegetables, fruits, and nuts. Some common food items with vitamin E are pumpkin, almonds, peanuts, spinach, avocado, and more. In addition, fruits like blackberries, kiwis, and mangoes are high in vitamin E.
What are the signs of Vitamin E deficiency?
Some of the symptoms of vitamin E deficiencies are retinopathy, reduced immune function, peripheral neuropathy, and ataxia.
What are the Benefits of Vitamin E?
Vitamin E has more benefits than you can think of. Here are some of the health and immune benefits of consuming vitamin E:
1) Promotes muscle growth: Besides promoting muscle growth, vitamin E helps prevent cancer and improves cardiovascular health.
2) Enhances immunity: It helps strengthen the body’s natural defense against infection and illness.
3) Maintain eyes and skin health: Vitamin E supports your hair with a strong base by preserving the protective lipid layer and reducing oxidative stress.
4) Promotes Reproductive Health: Women of reproductive age are also advised to take vitamin E regularly because it acts as an antioxidant and protects against reproductive issues.
5) Promotes Muscle Growth: To get to the bottom of healthy hormone production, gym trainers or bodybuilders need to fight the ROS (reactive oxygen species). Anabolic steroids are a quick solution, but the much simpler approach is antioxidant supplementation.
Vitamin E can reduce the prevalence of free radicals and alleviate their attack on the pituitary gland so it can return to producing the hormones necessary for muscle growth. Natural vitamin E (d-alpha-tocopherol) is more effective for bodybuilders.
What are the Top 5 Selling Vitamin E supplements?
Naturals Vitamin E Complex (dosage 22.5mg) – The ingredients include alpha-tocopherol, non-alpha tocopherols, and tocotrienols. It does not have any artificial colors or flavors.
Bulk Supplements Vitamin E Softgels (dosage 303mg) – The type is alpha-tocopherol, and the ingredients include soy oil, purified water, glycerine, and bovine gelatine. It is also available in several sizes.
OZiva Vitamin E (contains 480 IU) – This natural Vitamin E supplement is made up of 100% plant extracts i.e argan oil, aloe vera, and sunflower oil. It is sugar-free, gluten-free, soy-free, non-GMO, and has no artificial sweeteners.
Lifeable High Potency Vitamin E Gummies (dosage 268 mg) – The ingredients include alpha-tocopherol acetate, water, sugar, glucose syrup, pectin, and citric acid. It is gluten-free.
Himalayan organics (dosage 1 capsule daily) – These plant based Vitamin E supplement capsules are two times more absorbable than synthetic Vitamin E. It is infused with argan oil, non-GMO sunflower oil, and aloe vera for 100% natural nourishment of the body.
Frequently Asked Questions About Vitamin E
Is it okay to consume Vitamin E regularly?
Most people are likely to gain essential vitamins from a proper diet. However, taking 540 mg or less daily is unlikely to have any side effects.
What happens due to too much use of Vitamin E?
Vitamin E toxicity is rare. But, occasionally, a high dose of Vitamin E can cause fatigue, nausea, muscle weakness, and diarrhoea, and it has a risk of bleeding.
When should I take vitamin E as a bodybuilder?
You can take it before or immediately after your workout session.
How much Vitamin E a bodybuilder needs?
When supplemented with 400 international units of IU vitamin E twice a day, one can experience accelerated muscle recovery.
Does Vitamin E help with muscle pain?
Yes, being an antioxidant, it repairs damaged cell membranes and eases muscle cramps.
What is the risk associated with ingesting vitamin E orally?
Ingesting vitamin E orally might increase the risk of prostate cancer. In addition, the condition may deteriorate if you have other health conditions or have/had a heart attack or stroke.
Also, vitamin E supplements might increase the risk of bleeding. So, if your surgery is planned, stop taking vitamin E two weeks prior to the scheduled date.
