Vitamin E Sources, Benefits, Side Effects, Dosage & Precautions

vitamin e sources benefits side effects dosage & precautions

Vitamin E as an antioxidant helps to maintain overall health preventing various diseases. It’s a fat-soluble vitamin and also helps in the proper functioning of the organs, various activities related to enzymes, preventing heart disease, high blood pressure and some neurological activities as well.
It encloses a group of eight compounds called tocopherols and tocotrienols which have their subsets that contain vitamin complex as found in nature. These compounds have different biological and chemical effects.

Structure and Composition:

Molecular formula: C29H50O2
Molecular weight: 430.717 g/mol

Types of Vitamin E:

Tocopherols: This type of Vitamin E is divided into 4 parts i.e. alpha tocopherol, beta tocopherol, gamma tocopherol and delta tocopherol. The main source of tocopherols is soy oil and sometimes from the wheat germ. Alpha-tocopherol is essential for our body and its functions. Some of the important functions of it are mentioned below:

Tocotrienols: It is categorized into four subparts further i.e. alpha tocotrienol, beta tocotrienol, gamma and delta tocotrienols. It is derived from rice bran, wheat, barley and palm oils and makes cell membranes preferable. Its functions are:



It is found abundantly in the below mentioned natural foods:

Natural Sources-

Animal Sources-

Benefits Of Vitamin E:

Balances Hormones:

Vitamin E plays a crucial role in hormone balancing which helps in maintaining a healthy weight, keeps a regular menstrual cycle and makes you more energetic.

Balances menstrual cycle:

Vitamin E helps in reducing cramping, craving and anxiety during periods. It also decreases the blood loss and pain during this cycle.

Balances Cholesterol:

Cholesterol is made up of the liver naturally and body requires it for the proper functioning of cells, nerves and hormones. Vitamin E works as a protective antioxidant which fights cholesterol oxidation.

Fights against free radicals:

Free radicals fight in the body and break down the cells in the body which leads to heart diseases and cancer. Vitamin E is a strong antioxidant that can reduce free radical damage, fight against inflammation and helps in slow aging.

Skin repair:

It helps in strengthening the skin capillary wall which improves the elasticity and maintains the moisture of the skin. It also reduces the inflammation within the body and gives healthy and youthful skin. It treats sunburns, scars, acne and skin diseases like eczema.

Fights hair loss:

As Vitamin E is a powerful antioxidant, it decreases the damage to your hair. It helps in promoting circulation to the scalp. It gives natural oil to the scalp which makes hair looks healthy and fresh.

Improves vision:

Vitamin E helps in decreasing the rate of blindness as it is essential for vision. It is said that people who undergo laser eye surgery can take high doses of Vitamin E in order to get a quick recovery.

Improves muscular strength:

Vitamin E improves the physical strength and makes the muscles strong. It removes the fatigue from the body by promoting blood circulation and makes capillary wall strong and nourishes cells.

Essential during pregnancy:

Vitamin E is critical during pregnancy. It helps in neurological activities and brain development which is essential for the fetus in early stages of pregnancy.


Essential in men’s libido:

It plays a critical role in the men’s libido as it helps in increasing the sperm count.

Side Effects of Vitamin E:

Get medical help if you see below-mentioned signs while taking Vitamin E:


It is highly recommended to ask your doctor before taking Vitamin E in your daily routine if you have below mentioned medical conditions:

Special Considerations for Vitamin E:

There are some important facts about Vitamin E which one should know before using it.


It comes in many forms like oral capsule, oral solution, compounding powder, oral tablet, chewable, oral and topical oil.



1 – 3 years

6 mg/day

4 – 8 years


9 – 13 years


14 years +


Pregnant women


Breastfeeding women


Higher doses mentioned below can also be taken safely but it’s better to take doctor’s advice before taking it.

1-3 years: 200 mg/day
4-8 years: 300 mg/day
9-13 years: 600 mg/day
14-18 years: 800 mg/day
18 years+ : 1,000 mg/day

Vitamin E and Skin:

Vitamin E consists the benefits for your skin as well. It works wonders for the dull and dehydrated skin as it is fat soluble and oil-soluble antioxidant. Topical application and intake of the vitamin in natural form or as a supplement can make your body and your skin look healthier.

Benefits of Vitamin E on Skin:

Vitamin E and Hair:

Vitamin E also works in the hair treatments as it is an antioxidant and helps in blood circulation to all body parts including the scalp. Below mentioned are the benefits of Vitamin E for hair:



Exit mobile version