A nutrient with enormous potential – when is it worth taking vitamin E?
Vitamin E is often called the ‘vitamin of youth,’ which seems obvious given its ability to fight free radicals. However, the compound's potential is much greater, although it may seem to be greatly underestimated. Used extensively in the cosmetics and pharmaceutical industries, it plays an important role in the prevention, alleviation and treatment of many diseases. How can the properties of vitamin E be utilised?
Vitamin E – what is it?
Vitamin E is a group of organic chemical compounds belonging to the tocopherols. It is synthesised only by plants and some species of cyanobacteria. It is also found in animals, but only as a substance derived from food.
Vitamin E is a dietary component of great nutritional importance, essential for the proper functioning of the body.
Vitamin E, or tocopherols and tocotrienols
The chemical compounds that make up vitamin E can be divided into two groups with similar structures:
- tocopherols (T or Toc)
- tocotrienols (T3)
They have similar properties, but differ in chemical structure (mainly side chain saturation) and biological activity in the body. Tocopherols are the most important for humans because the liver contains a specialised protein that effectively binds and transports Toc. Other naturally occurring forms of vitamin E are also absorbed, but unlike tocopherols, they are metabolised and (almost entirely) excreted from the body once they reach the liver.
But that's not all. Tocopherols have 8 isometric variants:
- alpha-tocopherol (the strongest and most common variant) - this is the form of vitamin E that most people are familiar with
- beta-tocopherol
- gamma-tocopherol
- delta-tocopherol
- epsilon-tocopherol
- zeta-tocopherol
- eta-tocopherol
- theta-tocopherol
Vitamin E – key functions
Vitamin E is primarily known for its antioxidant properties and ability to penetrate the lipid barrier of skin cells. However, it has many more benefits. Vitamin E is involved in a number of important biological processes. The basic functions of this compound include:
- counteracting the oxidation of cell membranes
- interrupting the peroxidation reaction (oxidation of lipids, which can result in the loss of intracellular membrane integrity)
- protection against oxidative stress (scavenging free radicals and reactive oxygen species)
Recent studies have shown that vitamin E can act as an enzymatic cofactor, mediates signal transduction in cells and regulates gene expression. Vitamin E also protects the body from the adverse effects of the environment that everyone encounters on a daily basis.
Thanks to all its actions within cells, vitamin E helps to maintain the integrity of tissues and, consequently, of entire organs. It is used in the treatment of muscle disorders and heart disease. It strengthens and elasticises blood vessels. It stimulates the immune system to work more effectively.
Vitamin E is also very important for women, as it supports the proper functioning of the reproductive organs.
Vitamin E - key functions
Vitamin E is primarily known for its antioxidant properties and ability to penetrate the lipid barrier of skin cells. However, it has many more benefits. Vitamin E is involved in a number of important biological processes. The basic functions of this compound include:
- counteracting the oxidation of cell membranes
- interrupting the peroxidation reaction (oxidation of lipids, which can result in the loss of intracellular membrane integrity)
- protection against oxidative stress (scavenging free radicals and reactive oxygen species)
Recent studies have shown that vitamin E can act as an enzymatic cofactor, mediates signal transduction in cells and regulates gene expression. Vitamin E also protects the body from the adverse effects of the environment that everyone encounters on a daily basis.
Thanks to all its actions within cells, vitamin E helps to maintain the integrity of tissues and, consequently, of entire organs. It is used in the treatment of muscle disorders and heart disease. It strengthens and elasticises blood vessels. It stimulates the immune system to work more effectively.
Vitamin E is also very important for women, as it supports the proper functioning of the reproductive organs.
Vitamin E in the cosmetics industry
Vitamin E is a popular ingredient in cosmetics and cosmeceuticals (i.e. medicinal cosmetics). This is not surprising, as it is a very powerful antioxidant. It prevents premature skin ageing, improves hydration and elasticity, and protects against the harmful effects of environmental factors. It soothes irritation and inflammation, supports regeneration and wound healing, prevents discolouration, and when used regularly, can also reduce existing changes.
Vitamin E improves the condition of the hair, giving it shine, softness and smoothness, and also regenerates and elasticises the nail plate.
Vitamin E - deficiency and its effects
Vitamin E deficiency is most often the result of an unbalanced diet. However, it can also occur in diseases associated with abnormal fat absorption (malabsorption syndrome, Bassena-Kornzweig syndrome).
Low vitamin E levels lead to serious consequences that worsen over time. These include:
- neurological disorders
- degenerative processes in the brain
- reduced immunity
- weakness and apathy
- muscle and joint pain
- fragility of blood vessel walls
- skin changes
Long-term deficiency reduces the secretion of gonadotropin, which can lower sperm quality and contribute to infertility in men. It is also dangerous for children, as it can cause anaemia, visual impairment (retinopathy, fibroplasia) and bronchopulmonary dysplasia.
Vitamin E in food products
Vitamin E is only partially absorbed from food and remains in the body for a very short time - as much as 60% - 70% is excreted from the body every day. Absorption depends on the presence of fats in the diet, but not only that – scientists believe that the absorption of the compound also depends on the amount of bile – insufficient secretion is the result of many diseases, including cholestasis, coeliac disease, intestinal dysbiosis and other digestive disorders.
Which foods contain vitamin E?
- vegetable oils (soybean, sunflower, rapeseed, walnut)
- nuts (hazelnuts, walnuts, peanuts)
- fish
- wheat germ
- whole grains
- seeds
- green peas
Vitamin E is also found in small amounts in green vegetables and dairy products (butter). It is worth remembering that heat treatment, light and oxygen cause the compound to break down, which significantly affects its properties.
Transport of vitamin E in the body
The body has developed a special way of distributing vitamin E. The compound is absorbed into the small intestine and then into chylomicrons (lipoproteins found in blood plasma), which are secreted in their entirety into the bloodstream by exocytosis. They reach the liver, where alpha-tocopherol is further transported, and the remaining tocopherols are metabolised and excreted.
Vitamin E in drops
The recommended daily intake of vitamin E is between 6 and 20 mg per day - differences may result from many factors, such as age or current health status. Although the amount does not seem large, the diet is not always able to provide the basic dose of the compound. To avoid deficiencies, it is worth considering additional supplementation.
Vitamin E is often available in the form of drops. This is no coincidence – this form of supplement is distinguished by its excellent absorption and speed of action. It is an effective, safe and easy way to administer concentrated vitamin.
It is also important to note that the drops are free of most excipients. They contain only the active compound and a carrier – in this case, fat, as vitamin E dissolves best in fats.
Excess vitamin E in the body
Excess amounts of the compound do not accumulate in tissues or organs to levels that would be toxic. According to scientists, this indicates an effort to maintain a vitamin concentration appropriate to current needs. In the event of an excess, the body will excrete the surplus, reduce the level of absorption or accelerate the rate of metabolism of the compound.
A well-balanced diet is the best way to replenish vitamin and mineral deficiencies. Unfortunately, it is often unable to meet the demand for certain compounds, especially those sensitive to physicochemical factors. This creates a need for additional external supplementation. It is important to ensure an adequate supply of vitamin E, as it is an essential nutrient with multiple effects on both health and beauty.
Bibliography
‘Vitamin E - metabolism and functions’ - R. Szymańska, B. Nowicka, J. Kruk, Department of Plant Physiology and Biochemistry, Faculty of Biochemistry, Biophysics and Biotechnology, Jagiellonian University
‘Tocopherols and tocotrienols as vitamin E’ - A. Zielińska, I. Nowak, Faculty of Chemistry, Adam Mickiewicz University in Poznań
‘The use of vitamin E in cosmetology’ - W. Czerwonka, D. Puchalska, R. Zarzycka-Bienias, M. Lipińska, R. Witek, A. Habrat, S. Południak, Department of Media, Journalism and Social Communication, Faculty of Administration and Social Sciences, University of Information Technology and Management in Rzeszów
‘Vitamin E – what lies behind the world of tocopherols?’ – B. Milanovic, Faculty of Biochemistry, Biophysics and Biotechnology, Jagiellonian University
‘The biological role of vitamin E’ - E. Bielak, K. Pasternak, scientific journal Bromatologia i Chemia Toksykologiczna (Bromatology and Toxicological Chemistry)
‘Vitamin E properties and importance for humans’ - A. Zaborska, J. Krol, A. Brodziak, Department of Commodity Science and Animal Raw Materials Processing, Faculty of Biology and Animal Breeding, University of Life Sciences in Lublin