let's find out basics , sources , uses and health benefits of vitamin E.
SKIN CARE
Dr K.K , MD Medicine
10/26/20212 min read
Vitamin E is a group of eight fat soluble compounds that include four tocopherols and four tocotrienols.
This is an antioxidant that prevents cell from damage by reducing free radicals.
SOURCES OF VITAMIN E
1. Vegetable oils 2. Margarine 3. Nuts and seeds 4 leafy greens 5. Cereals 6. Avocado 7. Wheat germ oil 8. Almond butter 9. Peanuts 10. Pumpkin 11. Red bell paper 12. Asparagus 13. Sunflower seeds
Recommended daily allowance
The daily RDA IN adults are 15mg (22IU) in men and women, 15mg (22IU) in pregnant women, and 19 mg (28IU) in breastfeeding women. An upper limit has been set for adults 19 years and older of 1000 mg daily of any form of tocopherol supplement. There is a risk of excess bleeding, particularly with a dose more than 1000 mg daily or if an individual is also using blood thinners.
DOSES OF VITAMIN E
For Vit E deficiency: dose is 60-75 mg per day 1. For conditions affecting motor control : 800-1500 mg daily 2. Movement disorder caused by antipsychotics : 1600 IU daily 3. Male infertility : 298- 894 IU DAILY 4. Alzheimer : upto 2000 IU daily 5. Inflammation : 800 IU daily 6. Huntington disease : 3000 IU 7. Rheumatoid Arthritis : 600 IU twice daily 8. Premenstrual cramps : 400 IU daily 9. Dysmenorrhea : 200-500 IU Starting 2 days before cycles and continue through the first 3 days of cycles. 10. For preventing sunburn : 1000IU in combination with 2 gm ascorbic acid.
Children 1. Infants 0-6 months : 4mg (6IU) 2. 7-12 months : 5mg (7IU) 3. 1-3 years : 6mg (9IU ) 4. 4-8 years : 7 mg (10 IU) 5. 9-13 years : 11mg (16 IU ) 6. 14 years and older 15 mg (12 IU )
WHAT ARE SIGNS OF VITAMIN E DEFICIENCY ?
Deficiency of vitamin E is rare because of its presence in multiple foods. People who have digestive disorders or do not absorb fat properly can develop vit E deficiency. The following are common signs of deficiency : Retinopathy Peripheral neuropathy Ataxia i.e loss of body control Decreased immune functions