Vitamin E and Selenium
DISCLAIMER: This article has been written for informational and educational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment.
Vitamins and minerals are essential for maintaining optimal functioning of the body. Although you should take all of your recommended daily servings of vitamins and minerals. You may probably not be aware of what they do to your body. Vitamin E and Selenium both play a significant role in protecting your body from the harmful effects of free radicals and preventing chronic diseases.
This article details vitamin E and selenium benefits supported by scientific research and possible risk or side effects associated with overconsumption.
What is Vitamin E?
Vitamin E is a fat-soluble compound with powerful antioxidant abilities also known as tocopherols. Alpha-tocopherol is the most active form of vitamin E which is best known for its radical scavenging activities. Antioxidants are the compounds that fight free radicals, reduce oxidative stress, prevent cellular damage and reduce the risk of chronic diseases.
This fat-soluble vitamin protects cell membrane components including polyunsaturated fatty acids, proteins, and DNA from damage. This characteristic of vitamin E helps alleviate inflammation, boost cellular integrity, and aid in defense against infections. Moreover, vitamin E plays an integral role in the expression of enzymes that boost blood circulation and prevent obstruction of blood vessels.
Vitamin E is naturally found in various plant food sources like vegetable oil, leafy green vegetables, nuts, avocadoes, and animal sources like dairy products and eggs.
Health Benefits of Vitamin E
Studies revealed that vitamin E is a powerful antioxidant that can reduce the markers of oxidative stress and improve antioxidant levels in the body. It helps boost immunity and reduce the risk of chronic diseases.
Reduce the Risk of Heart Disease
Increased blood pressure, high cholesterol levels, and triglycerides are leading drivers of heart diseases. Research revealed that vitamin E has the potential to reduce the risk factors of heart disease. It can lower blood pressure, cholesterol, and triglyceride levels in the body and prevent cardiovascular diseases.
According to a study consumption of vitamin E supplements in individuals resulted in a significant reduction in systolic blood pressure. Another research showed that supplementation of vitamin E with omega-3 fatty acids is highly effective in reducing triglyceride and LDL (bad cholesterol).
Help People with Non-Alcoholic Fatty Liver Disease
Non-alcoholic fatty liver disease is a condition characterized by the accumulation of fats in the liver without consuming alcohol. Research shows that consumption of vitamin E may decrease the levels of liver enzymes like such as Alanine aminotransferase, aspartate aminotransferase, and blood lipid levels which help improve liver health in people with NAFLD.
May Relieve Dysmenorrhea
Research revealed that vitamin E supplements help women with painful menstruation, cramps, and pelvic pain. According to a study, consuming 200IU of vitamin E/day regularly helps relieve menstrual pain. These effects were more potent when vitamin E was taken with omega-3 supplements including 120 mg of DHA and 180mg of EPA.
May Improve Skin Health
Vitamin E supplements play a great role in relieving skin disorders including eczema and psoriasis. It helps moisturize skin, provide hydration and prevent the onset of wrinkles.
Boost Brain Health
Consumption of a sufficient amount of vitamin E levels may help improve cognitive abilities and prevent brain disorders. More research is needed to evaluate the effects of vitamin E on cognitive functions in people with Alzheimer’s disease.
May Improve Lung Health
Studies revealed that vitamin E supplements can improve lung health and relieve the symptoms of asthma in children and adults.
Recommended Dosage of Vitamin E
According to the National Institute of Health, the recommended dosage of vitamin E for different ages may include
0-6 months: 4mg
7-12 months: 5mg
1-3 years: 6mg
4-8 years: 7mg
9-13 years: 9mg
More than 14 years: 15 mg
Pregnant women: 15 mg
Lactating women: 19 mg
Deficiency of Vitamin E
Vitamin E deficiency may occur in people with reduced intake of edible vegetable oil and other food sources. If this deficiency persists, it may affect immune function, damage nerves, and break down red blood cells. Vitamin E deficiency may increase the risk of miscarriage. Consumption of adequate quantities of foods rich in vitamin E and fortified with this vitamin can prevent deficiency and reduce the risk of complications.
Possible Risks or Side Effects
Vitamin E is usually safe when consumed in moderate quantities, however, too much consumption may lead to the development of prostate cancer. High doses of vitamin E also increase the risk of bleeding.
Vitamin E may interact with some medications like anticoagulants, niacin, chemotherapy, and radiotherapy drugs.
What is Selenium?
Selenium is a trace mineral that plays a great role in various body functions and acts as a potent antioxidant. It works more effectively when combined with vitamin E. Selenium has the potential to regulate metabolic processes and functions of thyroid glands. Selenium can also strengthen the immune system and make the body work properly. It stimulates the production of white blood cells which enable the body to fight against infections and reduce the risk of chronic diseases.
This trace element is a soil mineral and is also found in plant and animal sources. Plant sources of selenium include fruits and vegetables, whole grains, and mushrooms. Seafood, poultry, meat, and dairy products also provide an adequate amount of selenium
Health Benefits of Selenium
Selenium is a potent antioxidant that prevents oxidative stress and reduces the risk of chronic diseases.
May Help Prevent Cancer
Owing to its high antioxidant abilities, selenium help prevent DNA damage, and oxidative stress and reduce the risk of cancer. A review study showed that people with high levels of selenium have a lower risk of certain types of cancer like lung, breast, colon, and prostate cancer.
May Promote Heart Health
A diet with an adequate quantity of selenium is beneficial for improving heart health and reducing the risk of cardiovascular diseases. According to a study, a 50% increase in selenium levels results in a 24% reduction in heart diseases. It works by reducing inflammation and inflammatory markers which are risk factors for heart diseases.
May Promote Brain Health
Alzheimer’s disease is a neurological disease that affects memory, thinking, and behavior. Studies showed that patients with Alzheimer’s disease have low levels of selenium in their blood. Consumption of selenium supplements helps reduce the risk of degenerative diseases, improve memory and focus and enhance cognition.
Improve Thyroid Functions
Selenium plays an integral role in the optimal functioning of the thyroid gland as the thyroid gland possesses high levels of selenium than any other organ in the body. It can regulate metabolism and help in the growth and development of the body.
Deficiency of Selenium
Selenium deficiency may occur in people who intake a diet grown in low selenium soil. Its deficiency may lead to mood disorders, depression, anxiety, confusion, and muscle weakness. Consuming food rich in selenium or intake of selenium supplements may prevent its deficiency.
Possible Risk and Side Effects
The recommended daily dosage of selenium is 55-400 mcg and toxicity may occur when the dosage increases from 400mcg/day. Excessive consumption of selenium may lead to some side effects like nausea, vomiting, dizziness, tremors, and hair loss.
Vitamin E and selenium are essential nutrients that share some common biological functions to boost general health and well-being. They are powerful antioxidants that fight free radicals, reduce oxidative stress, and lower the risk of chronic diseases. Vitamin E and selenium supplements promote heart health, improve brain functions, boost skin health, reduce the risk of cancer and improve lung health.
Here you can find Vorst’s Natural Supplements Vitamin E 400IU 90 Vegan Capsules and our Premium Selenium 90 Capsules 200mcg.