Vitamin E is an important antioxidant that protects cells from damage caused by free radicals. Vitamin E supplementation may provide many health benefits, especially for certain populations.
1. How much vitamin E does the body need each day?
Vitamin E is known for its effects:
- Anti-inflammatory, strong antioxidant, protects cells.
- Strengthens the immune system, helps regenerate the skin.
- When combined with vitamin A, vitamin E can treat acne.
- Anti aging skin.
- Support the conception process...
Although vitamin E deficiency is rare, usually occurring in premature or low birth weight infants or people with fat malabsorption disorders... meeting the daily vitamin E requirement properly through diet is very important to maintain health, prevent and treat diseases.
The amount of vitamin E needed each day depends on age and gender.
Vitamin E is very good for fetal development, reducing the risk of premature birth and miscarriage. In addition, pregnant women are often concerned about stretch marks, so vitamin E should also be used in women during this period. However, pregnancy is a very sensitive period for both mother and baby, so it should be used under the guidance of a doctor to avoid excess.
The amount of vitamin E you need each day varies by age and gender. Reference values in diet The recommended daily intake (DRV) recommended by the US National Institutes of Health for healthy adults over 18 years of age is 11-15 mg of vitamin E per day. Specifically, according to the table below:
| Age | Vitamin E requirements | Pregnant women | Nursing mother |
| 0-6 months | 4 mg | ||
| 7-12 months | 5 mg | ||
| 1-3 years old | 6 mg | ||
| 4-8 years old | 7 mg | ||
| 9-13 years old | 11 mg | ||
| 14 years and older | 15 mg | 15 mg | 19 mg |
The recommended daily allowance (RDA) of vitamin E for men and women aged 14 years and older and pregnant women is 15 mg (or 22 international units, IU) per day. Breastfeeding women may need a little more – at 19 mg (28 IU) per day.
2. People who should supplement vitamin E
The vitamin E requirement of adults is about 15mg per day. A normal diet with vegetable oil and green vegetables will ensure enough vitamin E for the body. Only special subjects such as pregnant women, cancer patients, cardiovascular patients, and people with dry skin need to increase vitamin E.
- People with dry skin and dry hair: Vitamin E helps moisturize and protect the skin, slowing down the aging process.
- People who are regularly exposed to sunlight: Vitamin E helps protect the skin from the harmful effects of UV rays.
- Smokers: Smoking reduces the amount of vitamin E in the body, vitamin E supplementation can help minimize the harmful effects of cigarette smoke.
- Pregnant women: Vitamin E is essential for fetal development, especially the nervous system.
- Elderly: The aging process reduces the body's ability to absorb vitamin E.
- People with chronic diseases: Some studies show that vitamin E can help improve the condition of people with cardiovascular disease, diabetes and some neurodegenerative diseases.
3. Notes when supplementing vitamin E
A normal diet with vegetable oils and green vegetables will ensure enough vitamin E for the body.
Vitamin E comes in many forms, but alpha-tocopherol is the only form that is bioavailable for use by the human body. The most natural and potent form is d-alpha-tocopherol, which is found in foods and some supplements.
Before deciding to supplement with vitamin E, you should consult your doctor for advice on the appropriate dosage and form of supplementation. Do not supplement on your own because too much vitamin E can cause side effects such as headaches, dizziness, fatigue and even increase the risk of bleeding.
Ensuring you get enough vitamin E through food is the best way to ensure your body gets enough of this nutrient. Fat-soluble vitamins, including vitamin E, must be consumed with dietary fat to be transported and used effectively throughout the body. Natural vitamin E is found in many fatty foods such as vegetable oils, eggs, meat, poultry, and nuts such as almonds, cashews, and pumpkin seeds. Vitamin E is also found in broccoli, spinach, avocados, kiwifruit, mangoes, and tomatoes.
Source: https://giadinh.suckhoedoisong.vn/ai-nen-bo-sung-vitamin-e-172250109182806554.htm
Comment (0)