Vitamin E

Vitamin E – LFI Labs

Too often we treat the signs of ageing as something that’s just inevitable. Wrinkles and sagging skin are both things that just come with a certain age, and other than using night creams, not much can be done to prevent them. This simply isn’t true. Sagging skin happens for a reason. As your body ages, it stops producing the compounds you need to keep skin youthful. If you truly want to slow the signs of ageing, check the vitamins and nutrients you’re consuming. Vitamin E, for instance, is an antioxidant that can protect your cells and keep you looking youthful. What foods contain vitamin E though, and more importantly how much is necessary?

Vitamin E Pills

5 Quick Facts

  • Vitamin E is soluble in fat, which means that the body can store it for later use.
  • Vitamin E is also an antioxidant which means it can help fight free radicals that cause harm to the body’s cells.
  • It is an essential nutrient for almost everyone, it has strong benefits for the health of hair skin and nails, as well as other parts of the body.
  • It can be found in foods like Sunflower seeds, pine nuts, spinach, tomatoes, and broccoli.
  • A deficiency in vitamin e can result in loss of muscle mass as well as muscle strength.

What is Vitamin E?

While it may not get as much attention as Vitamin C or Vitamin D, vitamin E is still essential to the human body. While primarily only certain people with specific disorders find themselves dangerously deficient in vitamin e, it is a nutrient that can be beneficial to almost anyone. Particularly, those who suffer from signs of ageing.

Vitamin E is a vitamin that can be dissolved in fat and works as an antioxidant. Commonly found in vegetables and nuts it is used for its benefits to skin health as well as cholesterol. This is not where the benefits end though, as its possible applications are very lengthy.

Vitamin E Skin Benefits

What are the benefits?

Vitamin E & Skin

Vitamin E is an essential nutrient to your skin, fighting off the free radicals that attack healthy skin cells. In addition, it also works as an anti-inflammatory, both of these benefits help your skin to look its best inside and out.

Vitamin E & Hair

Similar to its benefits to skin, Vitamin E can help to reduce inflammation and repair damaged follicle cells. Both of these benefit your scalp health which promotes the growth of stronger healthier hair.

Vitamin E & Cell Health

Oxidization of the body’s cells may not sound harmful, but it has been linked to some forms of cancer, premature ageing, and the onset of arthritis. Thankfully vitamin E helps to prevent this oxidation and helps the body to produce more healthy tissue.

Vitamin E & Muscle

For the same reason it benefits your skin and cells, vitamin E can help repair muscle tissue and increase muscle strength.

Vitamin E & Period Symptoms

If you experience pain during menstruation, particularly in your breasts, then Vitamin E may be able to help alleviate this pain.

Vitamin E Benefits

What are the sources?

There are many sources of vitamin e, but it can primarily be found in nuts, seeds, vegetables, and vegetable oil. Some of these sources include.

  • Almonds
  • Sunflower Seeds
  • Pine Nuts
  • Tomato
  • Avocado
  • Hazelnuts
  • Vegetable Oil
  • Peanut butter
  • Asparagus
  • Sweet Potato
  • Oregano
  • Papaya

Additionally, supplements containing vitamin E are also incredible as they make adding it to your diet easy and straightforward.

Avocado Toast

Easy Recipes

Thankfully, if you’re looking to increase your intake of Vitamin E, you can enjoy a bag of mixed nuts, a piece of avocado toast, or a peanut butter sandwich. One of our personal favorite ways to get some of our recommended vitamin E is with a few pieces of avocado toast. So, here’s one of our favorite recipes from Eat Within Your Means.

  • 4 slices thick whole grain bread or gluten-free equivalent
  • 1 large ripe avocado
  • 1/3 cup frozen shelled edamame
  • 1 lime
  • 1 scallion sliced thinly
  • 1/2 c. raw fresh corn kernels 1 ear
  • 1/2 c. tomato diced
  • 1/2 c. cilantro chopped
  • 1/4 cup hemp seeds optional
  • salt to taste
  • crushed red pepper flakes to taste
  • olive oil for drizzling


  1. Toast the bread.
  2. Soak the edamame in warm water in a small bowl.
  3. Cut the corn off the cob and measure out 1/2 cup (save remaining corn for another use).
  4. Mash the edamame in a small bowl and then mash in the avocado.
  5. Add the sliced scallions and corn to the avocado/edamame mixture.
  6. Add the juice from half of the lime along with a sprinkle of salt, mix, and taste. Add more lime juice or salt as needed.
  7. When the toast is done, rub a cut garlic clove over the surface of each piece of toast.
  8. Spread the avocado mixture evenly onto each piece of toast.
  9. Top each slice with a drizzle of olive oil, crushed red pepper flakes, hemp seeds, tomato, and cilantro. You can also add a sprinkle of salt and lime juice if you like.

This recipe is not only delicious, but fairly straightforward. Avocado toast is one of my favorite foods because it can be eaten for breakfast, lunch, or dinner. Add your own toppings to make it just how you like it. Get the full recipe at Eat Within Your Means!

What is the recommended intake?

The recommended daily dose of Vitamin E differs strongly between age groups.


0 – 6 months: 4 milligrams

7 – 12 months: 5 milligrams

1 – 3 years old: 6 milligrams

4 – 8 years old: 7 milligrams

9 – 13 years old: 11 milligrams

14+ years old: 15 milligrams

Get more information on dosing from the National Institute of Health!

Vitamin E Dosage

Symptoms of Deficiency

A Vitamin E deficiency is actually quite rare unless you suffer from a specific condition or disorder in which that is a symptom.  

Concerns / Interactions

As always, before taking medications or herbal remedies it is important to contact a physician or do your research. Take the time to determine what possible side effects could be. For more information on concerns and interactions follow the link to WebMD.  

Those who have diabetes, have suffered a heart attack, have low levels of Vitamin K, have retinitis pigmentosa, a bleeding disorder, head or neck cancer, prostate cancer, have had a stroke, or are undergoing surgery, should take caution when ingesting Vitamin E.

For those who are taking cyclosporine, liver medications, medications for cancer, medications that slow blood clotting, medications for cholesterol, niacin, or warfarin, extra caution should be taken when ingesting Vitamin E.

Vitamin E Warnings


While it is often overlooked, Vitamin E is essential for the body to protect and fortify skin and hair. For those looking to prevent early signs of ageing or reduce the signs of ageing, increasing the amount of Vitamin E in your diet can be as helpful as any cream or moisturizer.

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