Vitamin E is a fat-soluble antioxidant that is vital in protecting your cells from oxidative damage[1]. This essential nutrient helps maintain healthy skin, supports the immune system, and promotes proper vision[2]. Among the many benefits of Vitamin E, it is also known to improve blood circulation, reduce inflammation, and protect against free radical damage[3]. Despite its importance, many people fail to get enough Vitamin E from their diets, leading to potential deficiencies.
This blog will explore the key warning signs of Vitamin E deficiency, its causes, and associated health risks.
Key Takeaways
- • The NHS recommends a daily intake of 4mg for men and 3mg for women to maintain optimal Vitamin E levels and prevent deficiency-related health issues.
- • Common causes of Vitamin E deficiency include poor dietary intake, fat malabsorption disorders, genetic conditions, and low-fat diets, which can impact the body’s ability to absorb this fat-soluble nutrient.
- • Symptoms of Vitamin E deficiency may include nerve damage, muscle weakness, dry skin, hair thinning, poor vision, and weakened immunity. Early signs like fatigue and slow wound healing can indicate a need for dietary adjustments or supplements.
- • Health risks associated with long-term deficiency include peripheral neuropathy, atherosclerosis, non-alcoholic fatty liver disease (NAFLD), and anaemia, which can significantly impact overall well-being.
What Is Vitamin E Deficiency?
Vitamin E deficiency occurs when the body lacks adequate levels of this crucial nutrient, impairing antioxidant protection and cellular damage[4]. Vitamin E is necessary to protect cells from oxidative stress, support immune function, and maintain skin health[2][3]. It also plays an important role in preventing inflammation and promoting healthy blood circulation[3].
The NHS recommends a daily intake of 4mg of Vitamin E for men and 3mg of Vitamin E for women[5]. Maintaining optimal Vitamin E levels is crucial for overall health, as insufficient intake can lead to various health issues, including nerve damage, muscle weakness, and compromised immunity[6].
Common Causes of Vitamin E Deficiency
Vitamin E deficiency is rare in healthy individuals but can occur under certain conditions that affect nutrient intake or absorption. Here are some common causes:
- • Poor Dietary Intake: Not consuming enough Vitamin E-rich foods, such as fruits, seeds, nuts, and leafy greens, can lead to deficiency[7].
- • Fat Malabsorption Disorders: Conditions like Crohn’s disease, cystic fibrosis, or liver disease hinder fat absorption, reducing Vitamin E uptake[8].
- • Genetic Disorders: Certain genetic conditions, like ataxia with Vitamin E deficiency (AVED), prevent the body from effectively using Vitamin E[9].
- • Low-Fat Diets: Extremely low-fat diets limit the intake of fat-soluble vitamins, including Vitamin E, which can lead to deficiency[8].
- • Premature Birth: Premature infants typically have lower Vitamin E reserves, making them more vulnerable to deficiency[9].
Symptoms of Vitamin E Deficiency
When Vitamin E levels are insufficient, it can manifest in multiple symptoms that impact health and well-being. Recognising these symptoms promptly can help address deficiencies before they worsen.
1. Nerve Damage
Vitamin E deficiency can cause nerve damage, leading to numbness, tingling, or a burning sensation in the hands and feet[10]. Vitamin E protects the nerve cells from oxidative damage, which can otherwise disrupt nerve signals[11]. If left untreated, it may result in long-term nerve damage.
2. Muscle Weakness
Adequate levels of Vitamin E are essential for muscle health, as it helps protect muscle cells from oxidative stress[12]. A deficiency can impair muscle function, causing muscle weakness, cramps, and poor coordination, making it challenging to perform everyday tasks or exercise effectively[13].
3. Dry Skin
Vitamin E acts as a potent antioxidant, protecting the skin barrier from environmental damage[14]. Low levels can reduce skin hydration, leading to dry, flaky, or irritated skin[15]. Over time, this can also increase sensitivity to pollutants and UV damage, accelerating skin ageing.
4. Vision Problems
Insufficient Vitamin E can impair eye health. This deficiency may also increase the risk of retinal damage, potentially contributing to age-related macular degeneration over time, which can result in vision loss if not addressed[16][17].
5. Poor Balance and Coordination
Vitamin E is crucial in maintaining a healthy nervous system[18]. A deficiency can disrupt the communication between the brain and muscles, leading to issues like poor balance, unsteady walking, and coordination problems, which can increase the threat of falls, especially in older adults[19].
6. Weakened Immunity
Low Vitamin E levels can compromise the immune system’s response, making the body more vulnerable to infections and illnesses. It affects the production of immune cells and decreases the body’s ability to fight off pathogens, leading to frequent colds or prolonged recovery times[20].
7. Hair Thinning
Vitamin E supports healthy scalp circulation and helps maintain hair strength[21]. A deficiency can reduce scalp health, leading to hair thinning, brittle hair, and increased hair loss[22]. This can affect the overall volume and quality of hair over time.
8. Slow Wound Healing
Vitamin E is vital for skin repair and tissue regeneration[23]. Wounds and cuts may take longer to heal without adequate levels, increasing the risk of infections[24]. This is because Vitamin E helps protect cells involved in tissue repair from oxidative damage.
Health Risks Associated with Vitamin E Deficiency
A prolonged deficiency in this vital nutrient can result in several health issues, some of which can become severe if not addressed.
1. Peripheral Neuropathy
Chronic Vitamin E deficiency can cause permanent nerve damage, leading to peripheral neuropathy[25]. This condition affects the peripheral nerves and may result in chronic pain, tingling, numbness, and muscle weakness, particularly in the hands and feet[26]. Over time, it can severely impair mobility and quality of life.
2. Atherosclerosis
Low levels of Vitamin E can increase oxidative stress, damaging the blood vessel’s inner lining [27]. This promotes plaque buildup, narrowing the arteries—a condition known as atherosclerosis[28]. This significantly raises the risk of heart attacks, strokes, and other cardiovascular diseases due to restricted blood flow.
3. Non-Alcoholic Fatty Liver Disease (NAFLD)
Vitamin E is crucial for liver health due to its antioxidant properties[29]. A deficiency may contribute to the development of NAFLD, where fat accumulates in liver cells, leading to inflammation and, over time, liver damage. Addressing Vitamin E deficiency can be beneficial in managing this condition[30].
4. Anaemia
Vitamin E helps protect red blood cells from oxidative damage. A deficiency can lead to haemolysis (the premature breakdown of red blood cells), resulting in anaemia[30]. Symptoms of this condition include fatigue, dizziness, and shortness of breath due to the reduced oxygen-carrying capacity of the blood.
Vitamin E Sources to Address Deficiency
Best Vitamin E-Rich Foods to Include in Your Diet
Including various Vitamin E-rich foods in your diet can help prevent deficiency and promote overall health. These nutrient-dense options provide a natural source of Vitamin E, essential for skin health, immunity, and cell protection[32].
- • Nuts and Seeds: Almonds, sunflower seeds, and hazelnuts are rich in Vitamin E, offering a crunchy and nutritious way to boost your intake.
- • Vegetable Oils: Sunflower oil, safflower oil, and olive oil are excellent sources of Vitamin E, ideal for salad dressings and light cooking.
- • Leafy Greens: Spinach, kale, and Swiss chard offer healthy doses of Vitamin E and other vital nutrients.
- • Fruits: Avocado and kiwi are delicious sources of Vitamin E that can be easily added to smoothies and salads or enjoyed on their own.
Vitamin E Supplements
Vitamin E supplements can be a valuable option for those who find it challenging to obtain enough of this nutrient through diet alone, particularly individuals with digestive conditions that affect fat absorption or those with certain genetic disorders. These supplements provide a convenient way to meet your daily Vitamin E intake and support overall health.
When choosing a Vitamin E supplement, you can opt for natural forms, which are more bioavailable and better absorbed by the body, or synthetic forms. Additionally, supplements may contain different Vitamin E compounds, like tocopherols and tocotrienols, each offering unique antioxidant benefits. Selecting a supplement that fits your specific health needs and dietary preferences is important.
For most individuals, taking up to 540mg (800 IU) of Vitamin E daily is considered safe[5]. However, it’s essential to consult a healthcare expert to determine the right dosage, especially if you have underlying health conditions. At Nature’s Fix, we offer a range of Vitamin E supplements, including Vitamin E capsules, softgels, and oils sourced from trusted brands to help you achieve your wellness goals.
Conclusion
Vitamin E is a powerful antioxidant critical in supporting various bodily functions, from maintaining healthy skin to protecting nerve and muscle function. As we’ve explored in this blog, a deficiency in this essential nutrient can manifest through various symptoms such as fatigue, nerve damage, and impaired immune response. Additionally, prolonged deficiency can lead to serious health risks, including peripheral neuropathy, cardiovascular diseases, and liver disorders.
To prevent Vitamin E deficiency, it is important to incorporate Vitamin E-rich foods like nuts, seeds, leafy greens, and vegetable oils into your diet. Supplements can be an alternate solution for those who find it challenging to meet their nutritional needs through food alone. However, it’s essential to consult with a healthcare expert before starting any supplementation, especially if you have underlying health conditions.
FAQs
1. Can Vitamin E deficiency cause hair loss?
Yes, Vitamin E deficiency can lead to hair thinning and increased hair loss[22]. This is because Vitamin E supports scalp health by improving blood circulation and reducing oxidative damage to hair follicles[21].
2. What are the early signs of Vitamin E deficiency?
Early signs of Vitamin E deficiency may include muscle weakness, dry skin, fatigue, and tingling sensations in the hands and feet due to nerve damage[1].
3. What are the side effects of taking too much Vitamin E?
Excessive intake of Vitamin E supplements can lead to side effects such as nausea, headaches, and an increased risk of bleeding[33]. Following the prescribed dosage is essential to preventing any health problems.
4. Is Vitamin E good for heart health?
Yes, Vitamin E has antioxidant properties that can protect blood vessels from oxidative damage, potentially lowering the risk of atherosclerosis and heart disease[34][35]. However, more research is needed to confirm its effectiveness.
References
1 – https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/vitamin-e
2 – https://www.healthdirect.gov.au/vitamin-e-and-your-health
3 – https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/
4 – https://www.msdmanuals.com/home/disorders-of-nutrition/vitamins/vitamin-e-deficiency
5 – https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-e/
6 – https://ods.od.nih.gov/factsheets/VitaminE-Consumer/
7 – https://nutritionsource.hsph.harvard.edu/vitamin-e/
8 – https://www.merckmanuals.com/home/disorders-of-nutrition/vitamins/vitamin-e-deficiency
9 – https://en.wikipedia.org/wiki/Vitamin_E_deficiency
10 – https://www.medicalnewstoday.com/articles/321800
11 – https://pubmed.ncbi.nlm.nih.gov/19841436/
12 – https://www.healthline.com/health/all-about-vitamin-e
13 – https://www.msdmanuals.com/home/disorders-of-nutrition/vitamins/vitamin-e-deficiency
14 – https://lpi.oregonstate.edu/mic/health-disease/skin-health/vitamin-E
15 – https://www.healthline.com/health/beauty-skin-care/vitamin-e-for-hair
16 – https://www.healthline.com/nutrition/8-nutrients-for-eyes#vitamin-e
17 – https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/
18 – https://pmc.ncbi.nlm.nih.gov/articles/PMC3156342/
19 – https://rarediseases.org/rare-diseases/ataxia-with-vitamin-e-deficiency/
20 – https://ods.od.nih.gov/factsheets/ImmuneFunction-HealthProfessional/
21 – https://www.medicalnewstoday.com/articles/322836
22 – https://www.theindependentpharmacy.co.uk/hair-loss/guides/10-vitamin-deficiencies-that-are-linked-to-hair-loss
23 – https://lpi.oregonstate.edu/mic/health-disease/skin-health/vitamin-E
24 – https://pmc.ncbi.nlm.nih.gov/articles/PMC7949595/
25 – https://pmc.ncbi.nlm.nih.gov/articles/PMC4208100/
26 – https://www.mayoclinic.org/diseases-conditions/peripheral-neuropathy/symptoms-causes/syc-20352061
27 – https://www.healthline.com/health/all-about-vitamin-e
28 – https://jn.nutrition.org/article/S0022-3166%2822%2914639-0/fulltext
29 – https://www.medicalnewstoday.com/articles/vitamin-e-for-fatty-liver
30 – https://pmc.ncbi.nlm.nih.gov/articles/PMC8620546/
31 – https://my.clevelandclinic.org/health/diseases/17732-vitamin-deficiency-anemia
32 – https://www.healthline.com/nutrition/foods-high-in-vitamin-e
33 – https://www.webmd.com/vitamins/ai/ingredientmono-954/vitamin-e
34 – https://pubmed.ncbi.nlm.nih.gov/12814643/
35 – https://pmc.ncbi.nlm.nih.gov/articles/PMC3735930/
