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Product details

About The Vitamin E

I. Basic information

Chemical structure: Vitamin E is a general term for a group of compounds with similar structures and physiological activities, mainly including tocopherol and tocotrienol. Each type is divided into multiple isomers such as α, β, γ, δ, etc. according to the number and position of methyl groups in its chemical structure. Among them, α-tocopherol has the strongest biological activity, the widest distribution and the most important in nutrition. The benzodihydropyran ring and side chain structure in its chemical structure give it unique biochemical properties such as antioxidant.

Solubility and storage: Because it is a fat-soluble vitamin, it is easily soluble in organic solvents and has good solubility in oils and fats. After ingestion by the human body, it needs to rely on the digestion and absorption process of fat to be absorbed and utilized. Moreover, it can be stored in adipose tissue, liver and other parts of the body, which is different from water-soluble vitamins. However, long-term excessive intake may also cause adverse effects due to accumulation.

II. Food sources

Vegetable oils: Vegetable oils such as corn oil, soybean oil, and sunflower oil are rich sources of vitamin E. For example, every 100 grams of corn oil contains about 50-80 mg of vitamin E. These vegetable oils are widely used in daily cooking and diet, and can provide the human body with a considerable amount of vitamin E.

Nuts and seeds: Nuts such as almonds, walnuts, and peanuts, as well as seeds such as sesame, are rich in vitamin E. For example, almonds contain about 25 mg of vitamin E per 100 grams of almonds. They not only contain high-quality fat and protein, but are also an important food choice for people to supplement vitamin E.

Green leafy vegetables: Green leafy vegetables such as spinach, broccoli, and lettuce also contain a certain amount of vitamin E. Every 100 grams of spinach contains about 2 mg of vitamin E. Although the content is not high compared to vegetable oils and nuts, the daily intake of green leafy vegetables is relatively stable, and it can also supplement some vitamin E for the human body, and can also provide many other nutrients.

Eggs and milk: Eggs such as chicken eggs and duck eggs, as well as milk and other milk products also contain a small amount of vitamin E. For example, every 100 grams of eggs contains about 1 mg of vitamin E. As common foods in people’s daily diet, they also provide vitamin E to the human body to a certain extent.

III. Physiological function

Antioxidant effect: Vitamin E is a very important antioxidant in the human body. It can capture and remove free radicals in the body, such as superoxide anion free radicals and hydroxyl free radicals. These free radicals are unstable substances with unpaired electrons that are constantly produced during the human body’s metabolism. They will attack polyunsaturated fatty acids, proteins, DNA and other biological macromolecules in the biomembrane, causing lipid peroxidation, protein oxidation denaturation, DNA damage and other cell damage, which in turn leads to cell aging, death and the occurrence of various diseases. Vitamin E reduces these free radicals by being oxidized itself, protects the cell’s biomembrane structure and other biological macromolecules from free radicals, and maintains the normal function and structural integrity of the cell.

Maintaining reproductive function: Because it was originally discovered to be related to reproduction, it is named “tocopherol”. It plays an important role in the reproductive system of both men and women. In men, it helps maintain the normal morphology and function of sperm, improves sperm motility and quality, and has a positive impact on male fertility; in women, it participates in regulating hormone levels in women, helps maintain normal ovarian function, ensures the normal development and ovulation of eggs, and plays a key role in maintaining the normal function of the placenta and protecting the fetus from oxidative stress during pregnancy.

Protect the cardiovascular system: Vitamin E has a certain protective effect on the cardiovascular system. It can inhibit platelet aggregation and reduce the risk of thrombosis. Thrombosis is one of the important risk factors for cardiovascular and cerebrovascular diseases (such as myocardial infarction, cerebral infarction, etc.); at the same time, it can also reduce oxidative damage to vascular endothelial cells through antioxidant effects, improve endothelial function, help maintain normal vasodilation and contraction function, and reduce the risk of cardiovascular diseases such as atherosclerosis.

Enhance immunity: It can regulate the function of immune cells (such as lymphocytes, macrophages, etc.), enhance the body’s immune response ability, and enable the body to more effectively activate the immune defense mechanism when facing the invasion of foreign pathogens (such as bacteria, viruses, etc.), improve the body’s resistance, reduce the frequency of infectious diseases, and help promote the body’s recovery after illness.

IV. Deficiency and excess manifestations

Deficiency manifestations:

Reproductive system problems: In men, there may be a decrease in sperm count, decreased vitality, and abnormal morphology, which affects fertility; in women, it may lead to ovarian dysfunction, irregular menstruation, and difficulty in pregnancy. Lack during pregnancy may also increase the risk of miscarriage and fetal maldevelopment, because vitamin E plays an important role in protecting the normal operation of the reproductive system and the development of germ cells.

Nervous system symptoms: It can manifest as dysfunction of the nervous system, memory loss, lack of energy, ataxia (uncoordinated limb movement) and other symptoms. This is because vitamin E deficiency affects the normal metabolism and structural stability of nervous system cells, making them susceptible to factors such as oxidative damage.

Skin problems: The skin will become dry, rough, prone to wrinkles, desquamation, etc., because vitamin E deficiency reduces the antioxidant defense ability of skin cells, affects the skin’s moisturizing function and elasticity, and causes the skin’s appearance and health to deteriorate.

Excessive symptoms: Long-term excessive intake of vitamin E (adults take more than 1000 mg per day for a long time) may cause some adverse reactions, such as increased risk of bleeding, nose bleeding, gum bleeding, hematuria and other symptoms, because it inhibits the normal aggregation function of platelets; it may also cause gastrointestinal discomfort symptoms such as nausea, vomiting, diarrhea, and neurological symptoms such as headache and dizziness. In addition, long-term excessive intake will also affect the absorption and metabolic balance of other fat-soluble vitamins (such as vitamin A, vitamin D, etc.), which will have an adverse effect on physical health.

V. Applicable population and recommended intake

Applicable population:

Pregnant women and lactating women: They have a relatively increased demand for vitamin E during special physiological periods, especially for the growth and development of the fetus and the maintenance of their own reproductive system and overall health. Adequate intake of vitamin E helps prevent miscarriage and ensure the normal development of the fetus, so it is necessary to ensure sufficient intake, which can be supplemented appropriately through a reasonable diet and under the guidance of a doctor.

Middle-aged and elderly people: With the increase of age, the body’s antioxidant capacity decreases, and the damage to the body by free radicals increases. At the same time, the risk of cardiovascular disease, nervous system diseases, etc. is relatively increased. Appropriate supplementation of vitamin E helps to improve the body’s antioxidant defense ability, reduce the risk of related diseases, and improve the quality of life. It can be supplemented appropriately according to individual conditions.

People who have been engaged in radiation work such as computers for a long time: This group of people are exposed to electromagnetic radiation for a long time, and the production of free radicals in the body increases, which is prone to oxidative damage. Supplementing vitamin E can enhance antioxidant capacity and reduce the adverse effects of radiation on the body. Vitamin E intake can be appropriately increased.

Recommended intake: The recommended intake for people of different age groups and physiological states is different. The recommended daily intake for normal adult men and women is about 14 mg of α-tocopherol equivalents (TE). The recommended daily intake for pregnant women during pregnancy is increased to about 14-19 mg TE, and the recommended daily intake for lactating women is about 19 mg TE. The recommended intake for children and adolescents will decrease or increase accordingly according to their age.

VI. Precautions

Drug interactions: Some drugs may affect the absorption, metabolism or action of vitamin E. For example, cholestyramine (a lipid-lowering drug) will interfere with the absorption of vitamin E, and may cause poor absorption of vitamin E when taken at the same time; and vitamin K antagonists (such as warfarin, commonly used in anticoagulant therapy) will increase the risk of bleeding when used simultaneously with high-dose vitamin E, because they both have an effect on coagulation function. Therefore, when using such drugs, pay close attention to the interaction with vitamin E, and adjust the dosage or supplementation plan under the guidance of a doctor if necessary.

Impact of food cooking: Since vitamin E is a fat-soluble vitamin, during the cooking process, if high-temperature and long-term frying is used, the vitamin E in the vegetable oil will be lost to a large extent. Therefore, when cooking, try to use low-temperature and short-time cooking methods, such as cold salad, low-temperature frying, etc., to reduce the loss of vitamin E and ensure the effective intake of vitamin E in food.

In short, vitamin E plays an important role in many aspects of human health. People should ensure its normal intake through a balanced diet. If special groups need additional supplements, it is recommended to do so under the guidance of a doctor or nutritionist.