Vitamin E deficiency: the most effective dietary supplements

Vitamin E is a fat-soluble antioxidant essential for maintaining many of the body's functions. Discovered in 1925 for its role in animal fertility, it quickly became known as the "anti-sterility vitamin." However, its role goes far beyond that, notably in protecting cells against oxidative damage. Vitamin E works by neutralizing free radicals, thereby preserving cell membranes, lipids, and proteins. It is particularly important for the health of the skin, eyes, heart, and the immune system. Vitamin E occurs in several forms, including alpha-, beta-, gamma-, and delta-tocopherols and tocotrienols. The alpha-tocopherol is the most active form and the one most readily absorbed by the body. Once ingested, vitamin E is absorbed in the intestine with the help of fats and is then transported in the blood by lipoproteins. It is mainly stored in adipose tissue and in the cell membranes of organs such as the heart, muscles, glands, and liver.

Symptoms of Vitamin E Deficiency

Although rare because vitamin E is available in many foods, deficiency can occur in certain situations, particularly in cases of fat malabsorption (such as in cystic fibrosis, Crohn's disease, or liver diseases). Symptoms of deficiency include dry, limp hair, neurological disorders, low immunity, fertility problems, and an increased risk of heart disease. Deficiency can also cause hemolysis (destruction of red blood cells), clotting disorders, and retinal abnormalities.

Dietary Sources of Vitamin E

Vitamin E is primarily found in cold-pressed vegetable oils, such as wheat germ oil, sunflower oil, and olive oil. It is also found in nuts (such as almonds and hazelnuts), seeds, leafy green vegetables (spinach, kale), and avocados. Animal products, such as eggs and liver, also contain moderate amounts of vitamin E. Vitamin E is sensitive to oxidation and can be destroyed during cooking, storage, or food refining. Individuals who consume little fat or who follow very low-fat diets may have reduced absorption of this vitamin. Several situations can worsen vitamin E deficiency, such as stress, taking oral contraceptives, or certain medications intended to treat obesity.