What is vitamin E deficiency and how much vitamin E do you need daily?
Vitamin E is a fat-soluble vitamin that plays an essential role as an antioxidant in your body. It protects your cells from the damaging effects of free radicals and supports the health of your immune system, skin and eyes. Vitamin E deficiency occurs when your body does not get enough of this important nutrient.
The recommended daily intake of vitamin E for adults is 15 milligrams (22.4 International Units). Pregnant and breastfeeding women need slightly more - around 19 milligrams per day. It is important to note that the absorption of vitamin E is enhanced by fat in the diet, as it is a fat-soluble vitamin.
Vitamin E deficiency symptoms
Vitamin E deficiency can cause a range of symptoms that often start subtly and worsen over time. The most common signs of vitamin E deficiency include:
- Muscle weakness
- Neurological problems
- Weakened immune system
- Sight problems
- Dry, flaky skin
Causes of vitamin E deficiency
Vitamin E deficiency is usually the result of inadequate dietary intake. However, certain health conditions and genetic factors can also increase the risk of deficiency. The most common causes include:
- Malabsorption disorders: Diseases that affect the absorption of fat, such as cystic fibrosis, celiac disease or chronic pancreatitis, can lead to vitamin E deficiency.
- Genetic disorders: Rare genetic disorders such as ataxia with vitamin E deficiency (AVED) can affect the body's ability to transport and use vitamin E.
- Very low-fat diets: As vitamin E is fat-soluble, a diet with very little fat can impair the intake and absorption of this vitamin.
- Malnutrition: People who suffer from severe malnutrition have a higher risk of vitamin E deficiency.
Vitamin E in foods
Here is an overview of the foods richest in vitamin E (animal or plant-based) with their average vitamin E content per 100 g:
Vegan sources of vitamin E
Vegan sources of vitamin E: Vitamin E content per 100 g
1. Sunflower seeds: 35 mg
2. Almonds: 25 mg
3. Hazelnuts: 15 mg
4. Pine nuts: 9 mg
5. Peanuts: 8 mg
6. Brazil nuts: 6 mg
7. Tofu: 5 mg
8. Apricots (dried): 4 mg
9. Mango (dried): 4 mg
10. Red peppers (steamed): 3 mg
Animal sources of vitamin E
Animal sources of vitamin E: Vitamin E content per 100 g
1. Fish roe (raw): 7 mg
2. Sea snail (baked): 6 mg
3. Salmon (raw): 4 mg
4. Anchovies (in oil): 3 mg
5. Rainbow trout (cooked): 3 mg
6. Egg yolk (raw): 3 mg
7. Butter: 2 mg
8. Prawns (cooked): 2 mg
9. Tuna (in oil): 2 mg
10. Oysters (cooked): 2 mg
Drinking meals against vitamin E deficiency
Drinking meals such as those from Saturo can also contribute to vitamin E supply. They contain a balanced combination of nutrients, including a defined amount of vitamin E. Regular consumption of such astronaut food can help to cover the vitamin E requirement and prevent a deficiency.
Frequently asked questions
How do I recognise a vitamin E deficiency?
Tired, burning eyes, dry and flaky skin, brittle nails and brittle hair are common symptoms. Muscle weakness, balance problems and a weakened immune system can also be signs of a vitamin E deficiency.
Where is there a lot of vitamin E?
Vitamin E is found in many vegetable oils such as sunflower oil, wheat germ oil and olive oil. Nuts and seeds, especially almonds, hazelnuts and sunflower seeds, are also rich in vitamin E.
Does it make sense to take vitamin E?
For most healthy people, an additional vitamin E supplement is not necessary if they eat a balanced and varied diet. However, in special phases of life such as pregnancy or competitive sport, as well as in cases of deficiency or certain illnesses, targeted supplementation can make sense.
Does vitamin E reduce belly fat?
There is no evidence that taking vitamin E specifically reduces belly fat. Vitamin E is important for health, as it fights free radicals as an antioxidant and thus protects cells. But to lose belly fat, a balanced, calorie-reduced diet and regular exercise are crucial first and foremost.
Does vitamin E make you sleepy?
Vitamin E does not usually make you tired or sleepy. There is no evidence that taking vitamin E - whether through food or as a dietary supplement - causes tiredness. On the contrary: as an antioxidant, vitamin E protects your cells from oxidative stress. As a result, it can even help you feel fitter and more efficient.
Does linseed oil contain vitamin E?
Yes, linseed oil is a very good source of vitamin E. In fact, it contains more vitamin E than most other vegetable oils. Linseed oil contains around 20 milligrams of vitamin E per 100 grams. This means it outperforms walnut, rapeseed and olive oil many times over. Linseed oil also has a high content of omega-3 fatty acids, which have an anti-inflammatory effect and are good for the heart and brain. For an extra portion of vitamin E, you can stir linseed oil cold into dressings, dips and muesli or drizzle it over dishes to add flavour.
Can I take vitamin E and omega 3 together?
Yes, you can safely take vitamin E and omega-3 fatty acids together. The combination is even particularly useful, as the two nutrients complement each other in their effect. As a fat-soluble antioxidant, vitamin E protects the sensitive omega-3 fatty acids from oxidation and thus maintains their positive effect on the heart, brain and inflammatory processes in the body.
