Vitamin E: where to find it? Understand the importance in health

Anyone who likes skin products and dermocosmetics has probably noticed the presence of Vitamin E in some formulas. The nutrient is very popular in items that promise to restore or maintain a young and healthy skin.

But the benefits of this vitamin go beyond nourishing the dermis, being essential for the whole body. Also known as tocopherol, vitamin E is a fat-soluble substance, that is, it is diluted in fats.

With antioxidant properties, it helps to fight free radicals. Therefore, its presence is welcome in skin items, such as moisturizers.

But it is also present, of course, in many foods, especially vegetables. Therefore, a balanced diet is always a good way to keep your skin nourished. Find out where to find the vitamin in the following text!


What is vitamin E for?

Vitamin E works by reducing cell oxidation caused by free radicals. It also participates in the regeneration of body tissues, for example, blood, skin, bones and muscles. In addition, it participates in the maintenance of the immune system, leaving the body more protected against harmful agents and diseases.

The absence or lack of the nutrient can lead to damage to reflexes and coordination, muscle weakness and anemia. However, its action has no relationship, scientifically proven, with preventing heart damage or other diseases.

But it is worth remembering that it, like the other vitamins , is essential for the maintenance of a healthy and fully functioning organism.

What are the benefits for hair and a?

Skin, hair and nails are greatly benefited by the action of vitamin E. In addition to being a powerful antioxidant, it helps to maintain the natural hydration of the dermis, in addition to favoring the functions of collagen and elastic fibers.

For the skin, the healing processes are also aided, as it is an important nutrient for tissue regeneration.

The nails get stronger, break less and suffer with less irregularities or white spots.

Hair is also more resistant. In addition, they gain more shine and lightness, due to the nutritional strengthening of the capillary structure.

Which foods are rich in vitamin E?

Vitamin E is present in several foods that are part of the daily diet of many people. Thus, it is not very difficult to introduce food sources of the nutrient.

It is worth remembering that, in addition, the body needs a small amount of it to supply the daily needs.

Among the food groups that stand out the most in the high amount of the nutrient are oils, seeds, and dark green vegetables. Between them:

FoodQuantity per 100g
Wheat germ oil182mg
Sunflower seed60mg
Corn oil22mg
Cooked chard2mg

A good way to make better use of vitamin E intake is to eat it together with fatty foods, as lipids optimize nutritional use.

Therefore, a simple tip to ensure the recommended daily consumption is to prepare salads with leaves and vegetables seasoned with a little olive oil. You can also invest in portions of nuts and seeds as a morning or afternoon snack.

Read more: Is peanuts bad during pregnancy?

How much to eat vitamin E?

Considering the age group, the adequate average intake is:

Age rangeAmount of vitamin E indicated
Babies (0-6 months)4mg
Babies (7-12 months)5mg
Children (1-3 years)6mg
Children (4-8 years)7mg
Children (9-13 years old)11mg
Teenagers (14 – 18 years old)15mg
Adults over 19 years15mg
Pregnant and lactating women19mg

Remembering that the maximum daily intake should not exceed these guidelines. There are studies indicating that intoxication can occur with doses above 400mg.

What are the symptoms of lack of vitamin E?

The lack of vitamin E can trigger serious health conditions, such as damage to the nervous, muscular and blood systems. Due to nutritional changes, changes in blood cell and substance concentrations may occur. Thus, the decrease in the amount of platelets can lead to clotting problems.

As a result, there may also be weakening of the capillary, an increase in hair loss, dryness of the skin, weakening of the nails, insomnia and changes in the disposition.

But it is worth remembering that vitamin E deficiency is not a very common condition, being generally related to problems of intestinal absorption.

Typically, patients with this deficiency have problems such as cystic fibrosis , short bowel syndrome or rare conditions of nutritional metabolism.

Vitamin E Supplements: Should I Take?

There are several vitamin E supplements that can be easily found in stores and pharmacies. But it is important to remember that use may not be necessary and may even pose health risks.

Vitamin E is hardly found in the body, as the need for ingestion is very easy to be met. In addition, it is always better to prioritize nutrition through food rather than supplements. That is, it is best to bet on an improvement in meals instead of resorting to vitamin capsules.


Normally, supplementation in vitamin E capsules is indicated for people with problems of absorption or other changes that hinder the proper use of food.

Thus, concentrated or multivitamin supplements should only be used with medical or nutritional advice.

Among the options are:

  • Bio-E ;
  • E-Tabs ;
  • Emama ;
  • And Teutovit .

Creams and cosmetics

Creams and products for skin, nails and hair that are enriched with vitamin E, in general, are released and can bring significant improvements to the skin. Of course, in this case, it is a set of associated benefits, not just the action of the nutrient.

However, if there is any significant change in the tissues, the ideal is to seek dermatological guidance.

Among the options of products that strengthen hair, skin and nails are:

  • Vitamina Power Trat Barrominas Vitamin E ;
  • Sunflower Oil with Vitamin E Farmax .


Vitamin E is essential to keep skin strong, hair resistant and soft, nails healthy and the whole body functioning properly.

To get good amounts of the nutrient, it is best to bet on a balanced, natural diet rich in vegetables and oilseeds.

Consulting nutrition professionals and dermatologists can assist in assessing the use of this essential nutrient for good health.

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