Vitamin E

One of the most notable benefits of vitamin E is that it has antioxidant properties. It can potentially protect cells from harmful influences. People can get their share of this important nutrient in many kinds of food where it naturally occurs. It can also be taken as a regular dietary supplement. There are also instances when it is present in processed food. Since it is a fat-soluble vitamin, it is stored by the body until such time as it is needed.

One of the most notable benefits of vitamin E is that it has antioxidant properties. It can potentially protect cells from harmful influences. People can get their share of this important nutrient in many kinds of food where it naturally occurs. It can also be taken as a regular dietary supplement. There are also instances when it is present in processed food. Since it is a fat-soluble vitamin, it is stored by the body until such time as it is needed.

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Find out more about vitamin E

How does vitamin E work? 

Just like how rust can affect steel, the body also undergoes a somewhat similar oxidation process when the cells get exposed to free radicals. They can cause the aging process to accelerate. Free radicals are known to break down and weaken the healthy cells in the body. In fact, they have also been proposed as probable causes of cancer and heart disease.

Free radicals appear due to the normal processes that the body undergoes. They are known for causing damage to the cells, thereby shortening their lifespan. Vitamin E might contribute to the reduction of cell damage due to free radicals. It is also known to potentially slow down cell aging.

What can vitamin E help with? 

Over the years, researchers have been probing deeper into the numerous uses of this vitamin, especially when it comes to treating a number of degenerative conditions such as:

  • Elevated blood pressure
  • Artery hardening
  • Cancer
  • Heart disease

So far, research hasn’t conclusively proven that vitamin E in fact reduces the development of these health problems. Presently, there is still so much that is unknown as far as using vitamin E in the medical setting aside from its use in vitamin E deficient patients.

Vitamin E could be beneficial for people who are exposed to certain risk factors due to their lifestyle or the kind of environment that they are regularly exposed to. Free radicals tend to increase as a result of:

  • Air pollution exposure
  • Cigarette smoking
  • Exposure to UV rays from the sun

Can you take too much vitamin E? 

People shouldn’t worry about overconsumption of vitamin E, especially if they are getting it from their regular diet. There is nothing harmful or risky in getting your fair share of vitamin E through food.

While it is highly unlikely that you will overdose on vitamin E from food sources, taking the vitamin in high doses in the form of supplements can have adverse effects. For instance, people who overdose on vitamin E are more likely to experience hemorrhagic stroke.

When using synthetic vitamin E supplements, people should keep their daily dosage at 1000 IUs. Meanwhile, for those aged 14 and above, the recommended daily dose is at 15 mg.

How much vitamin E should I take? 

There are two kinds of vitamin E that you can get as a supplement, the first one being its naturally occurring form or d-alpha-tocopherol. The second type is its synthetic form or dl-alpha tocopherol. Vitamin E in its natural form is known for being more effective. This is why the recommended dose for the natural form of vitamin E is 22.4 IUs while the RDA for the synthetic form of the vitamin is at 33. 3 IUs.

Always check the label to find out exactly what form of the supplement you are getting. These details should be presented on the label to ensure that you’re taking the right daily dosage.

What types of food contain vitamin E? 

The best way to take your daily dose of vitamin E is from the food you eat. The following foods are ideal vitamin E sources:

  • Dry roasted peanuts
  • Dry roasted almonds 
  • Dry roasted hazelnuts 
  • Sunflower seeds
  • Chopped and boiled broccoli 
  • Boiled spinach
  • Mango
  • Kiwi fruit 
  • Raw tomato 

If you want to make sure that you’re getting the quantity you need, adding wheat germ oil to any recipe is a good trick. That’s way more than the recommended daily requirement. A spinach or kale salad with some hazelnut will certainly give you that vitamin E boost. You’ll be surprised how easy it is to be creative in getting your daily dose of this powerful antioxidant from a variety of food sources around you.