What Does Vitamin E Do?

Vitamin E is a powerful nutrient that plays a key role in protecting the body from damage and supporting overall health. It is best known for its antioxidant properties, which means it helps defend cells from the effects of free radicals, the unstable molecules produced by natural processes such as metabolism and exposure to pollutants. While vitamin E is often mentioned in connection with skin health, its benefits extend much further, including immune function, heart health, and maintaining healthy eyes. For many people in the UK, getting enough through diet and supplements is a simple way to support long-term wellbeing.

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The Antioxidant Effect

At the core of vitamin E’s role is its ability to act as an antioxidant. Free radicals are naturally formed in the body, but when they build up in high levels they can contribute to oxidative stress, which has been linked to ageing and a variety of health problems. Vitamin E helps neutralise these free radicals, offering protection for cell membranes and tissues. This protective effect is especially important for organs and systems that are constantly exposed to oxidative stress, such as the skin, eyes, and cardiovascular system.

Immune System Support

Vitamin E also plays a part in helping the immune system function effectively. It supports the activity of certain immune cells that defend the body against infections. For older adults, maintaining adequate vitamin E levels may be especially helpful, as the immune system naturally becomes less efficient with age. By keeping defences strong, vitamin E contributes to resilience against common illnesses and supports recovery.

Skin and Hair Health

Vitamin E is often associated with skin care, and for good reason. It helps protect skin cells from damage caused by the environment, such as pollution and UV light. While applying vitamin E directly to the skin has become popular, the most consistent benefits come from ensuring it is part of the diet. Adequate vitamin E supports skin elasticity, helps wounds heal more effectively, and contributes to a healthy scalp, which in turn supports stronger hair.

Heart and Circulation

There is also evidence that vitamin E contributes to heart health. By reducing oxidative stress, it helps protect blood vessels and supports circulation. While it is not a replacement for a healthy diet and lifestyle, ensuring enough vitamin E is consumed can play a small but meaningful role in maintaining cardiovascular wellbeing. It also supports the prevention of clots by helping blood vessels stay flexible and open.

Sources of Vitamin E

Unlike vitamin D, which can be made in the skin through sunlight, vitamin E must be obtained from food or supplements. In the UK, the main dietary sources include vegetable oils, nuts, seeds, and green leafy vegetables. Fortified foods also provide a helpful boost. While many people manage to get enough from a varied diet, some groups may benefit from supplements, particularly those with certain medical conditions that affect fat absorption, since vitamin E is fat soluble.

Deficiency Risks

Vitamin E deficiency is rare in healthy individuals but can occur in people who have digestive problems or disorders that limit the absorption of fat. Signs of deficiency can include muscle weakness, vision problems, and a weakened immune system. In severe cases, neurological problems may develop, since vitamin E plays an important role in protecting nerve cells. This highlights the importance of maintaining adequate intake, even though deficiency is uncommon.

How Much Do You Need?

In the UK, adults are advised to obtain around 4 mg a day for men and 3 mg a day for women, which is usually achievable through a balanced diet. Because it is fat soluble, the body can store vitamin E, so very high levels from supplements can cause problems. Excess intake may increase the risk of bleeding by affecting how blood clots. Sticking to recommended amounts ensures the benefits are enjoyed without unnecessary risks.

Vitamin E and Long-Term Wellbeing

Beyond the widely recognised effects on skin and immunity, vitamin E contributes quietly but consistently to overall wellbeing. Its antioxidant function supports the body at a cellular level, which is why it is considered an important nutrient for healthy ageing. Combined with other vitamins and minerals, it helps the body stay balanced and resilient against the daily challenges of modern life.

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