Is it necessary to take vitamin E. Vitamin E and hair health. The most saturated with this vitamin oils

A trace element of youth, without which normal performance of the body is not possible - a tocopherol compound. Correct consumption improves not only external condition human, but also contributes to health internal systems... Such the required Vitamin How much to take daily, what diet is best to follow to ensure the daily intake, everyone needs to know.

Foods containing vitamin E

The main source of continuous intake into the body is food. The trace element is present mainly in food vegetable origin... But just as often high level tocopherols can be found in animal-type foods.

Some of the richest types are:

Vegetable

Olive

Sunflower

Sprouted wheat

Parsley

Onion feathers

White cabbage, broccoli

Potato

Bulgarian pepper

Apricots

Rose hip

Sea buckthorn

Strawberry

Black currant

Wheat

Meat, offal

Beef

Canned food

Chicken egg

Fish fat

Trace element e tolerates food processing at high temperatures. Fruits and vegetables should be eaten raw. Products must be protected from sunlight as ultraviolet light destroys the compound.

Vitamin intake rules

Constantly observing a diet, feeding the child with enriched food useful ingredients you can strengthen the body without additional application pharmacy products... But situations arise when a person needs an additional source active substances... This also applies to Vitamin E capsules, how to drink vitamin E:

The grounds for appointment are:

  • Pronounced deficiency;
  • Conception planning;
  • Pregnancy I trimester: appointed for early dates to support the development and prevention of pathologies in the embryo. Second, third - to prevent natural miscarriage, fetal freezing;
  • Breast-feeding;
  • Problems in the reproductive system in men;
  • puberty in adolescents;
  • Violation monthly cycle, the period of menopause;
  • Women's diseases: uterine fibroids, breast mastopathy;
  • Premature babies;
  • Athletes;
  • With overwork from mental stress;
  • If there is a developmental delay in a child.

How to take vitamin E for complete absorption:

  • Drink in the morning, half an hour after breakfast. Meals should contain a small amount of fat: include nuts, sunflower seeds, pumpkin in the diet, vegetable oil... For children, add at the first feeding;
  • When taking, use water;
  • Do not combine the simultaneous use with antibiotics, calcium salts, iron, calciferol, retinol;
  • Allowed joint consumption with folic acid, vitamin C;
  • It is not worth chewing capsules with liquid contents, the compound loses its properties under the action of salivary enzymes;
  • At standard consumption - A trace mineral should be taken once a day.

For example: a lot positive feedback and opinions about Zentiva. It is discharged by a doctor with a determination of the dose according to the presence of indications. Sold without a prescription. Application according to the instructions brings recovery, deficiency replenishment. The price of the vitamin is quite reasonable. The composition includes pure vit. E. The number of capsules per day depends on the reason for the appointment.

Dosage

The daily rate is calculated based on weight, age, availability of indications, type of drug.

The most common form of preparations is capsule, red in color with liquid content: component and fatty oil. There are also drops, granules, pills, solution, tablets.

How many capsules to drink per day is determined depending on the needs of the body.

daily dosage / IU / micro gram:

  • newborns, babies - 4;
  • Children - 6-9;
  • Adults: women - 15, men - 12.

There is an increase in the rate during therapy, pregnant women: it is necessary to drink from 100 to 400 ME.

How much time it takes to take depends on general condition and readings. Constant, long-term, continuous use can cause overdose, hypervitaminosis. It should take time with a break for a month until the deficiency is eliminated.

They drink the medicine for a long time in order to become pregnant, to maintain the normal course of bearing a child.

Beneficial features

Vitamin E capsules, food have beneficial qualities. In addition to the fact that a trace element is an antioxidant, its effect extends to:

The compound maintains a good state of the nervous, endocrine, cardiovascular systems.

Useful vitamin properties microelement used for external use, which promotes rejuvenation. You can look prettier without expensive cosmetic procedures.

By adding a few drops to shampoos. Apply to hair as a mask, lather, rinse with warm. This recipe will help prevent hair loss, split ends, and scalp dandruff.

Rubbing tocopherol into the skin of the face. When applied together with a night cream, the dermis is healed. Deep hydration is in progress. Daytime - protects against negative impact environment.

Apply medicinal drops it is also necessary for nails. Smear in the evening. Growth, color improves. Eliminates fragility, lamination.

Vitamin E has a number of beneficial properties and can be used for both treatment and prevention. various diseases... It can be produced as a stand-alone drug or in combination with others.

It can also be found in food, cosmetics... Vitamin E (tocopherol) is also often called the female vitamin, from which we can conclude that its role for the fair sex is especially high.

Let's take a look at what are the benefits and harms, as well as what is needed and what does vitamin E give to the woman's body and what will its lack lead to?

Role in the body

It is believed that this element is responsible for the effectiveness of the functioning of the entire recovery system organism.

She plays a special role for women reproductive age... Tocopherol is considered essential when.

it a powerful antioxidant that removes almost all carcinogenic and toxic components from the body... By using the required amount of this substance, we can prevent the development of a number of diseases and cancer cells.

Also, tocopherol helps to strengthen circulatory system and improves blood circulation, saturates cells with oxygen, promotes their growth and recovery.

The main beneficial properties of vitamin E are as follows:

  • cleansing the body of nitrates, chemicals, carcinogens, radionuclides;
  • slowing down the aging process;
  • protection of the body from harmful microorganisms;
  • improvement of mental and physical activity;
  • synthesis of hormones;
  • normalization blood pressure;
  • decline oxidative processes in organism;
  • reduction of skin pigmentation;
  • reducing the risk of cataracts;
  • reducing the likelihood of diseases of the lungs, heart, blood vessels, blood clots;
  • prevention oncological diseases;
  • normalization of blood sugar levels;
  • fast healing of wounds and ulcers;
  • improvement of reproductive function and the work of the reproductive system as a whole;
  • ensuring the growth of cells and tissues;
  • improving the absorption of vitamin A;
  • strengthening immune system;
  • improvement and acceleration of hormonal and metabolic processes.
Nourishing and regenerating the properties of tocopherol improve appearance hair, improve their growth and prevent hair loss by accelerating metabolic processes in cells.

Oxygenating the follicles helps to improve blood circulation in the scalp and provide fast growth strands.

Tocopherol is also widely used for the skin. It helps to saturate cells with oxygen, prevents early aging skin.

It also contributes to fast healing wounds and helps to fight excessive dryness and pallor of epithelial tissues. Therefore, it is used to moisturize and rejuvenate the skin.

The video will tell you in detail about the diagnosis of vitamin E deficiency in the program "Living Healthy":

Continuing the topic of vitamins, let's discuss others. For example, they will help you make the right choice.

Find out how much folic acid when planning a pregnancy is necessary.

What is the rate of hair loss in women is discussed in detail in.

Daily Value for Different Ages

What is the daily value of vitamin E per day for women? Average daily requirement in vitamin E for women is 8 mg... For children under 10 years of age, it is 6 mg.

Expectant mothers need 10 mg of this substance per day, and lactating women need 12 mg. The rate may increase for those over 50.

Analysis for its content in the blood

A blood test for vitamins and trace elements helps to determine the content of tocopherol. It is optional and is prescribed by a doctor if indicated. It is carried out to clarify the diagnosis of vitamin deficiency or excess... Determination of the content of vitamins and microelements can be carried out simultaneously.

The concentration of vitamins B9 and B6 is usually determined with an expanded biochemical analysis blood, as well as a number of trace elements. Other substances, including tocopherol, can be calculated specifically for a specific substance, or in a complex manner.

The norm of tocopherol in the blood for an adult is 5.0 - 18.0 μg / ml.

Causes and symptoms of deficiency

Signs and symptoms of vitamin E deficiency in women:

Primary failure of this substance is manifested in artificial infants, if polyunsaturated acids enter a large number... Also, the reason for the deficiency may be a lack of protein in the diet.

Secondary failure may be due to other reasons:


  • Pancreatitis and other diseases of the pancreas.
  • Oncological diseases.
  • Flaw bile acids, liver damage.
  • Diseases of the small intestine.
  • Short bowel syndrome.
  • Certain genetic abnormalities.
  • Lack of protein that binds tocopherol.

Deficiency symptoms can last a long time. If they appear, you should immediately consult a doctor.

Lack of tocopherol causes mood swings, chronic fatigue, feeling unwell, apathy.

Due to the impaired transmission of nerve impulses, this condition becomes common. Because of this, internal reserves in the body work in an economical mode.

Frequent the consequence of deficiency is muscle dystrophy. Skeletal muscles and diaphragm are affected. Dysfunction of the heart muscle, liver necrosis, decrease in life cycle healthy cells. Also, a lack of vitamin E affects the reproductive system, expressed in various symptoms among women.

Tocopherol deficiency also manifests itself age spots on the skin. They appear due to the destruction of adipose tissue, in the place of which oxidized accumulations appear. Pigmentation can appear not only on the skin, but also on internal organs, body tissues. Early aging, bad condition hair and skin is also possible symptoms deficiency of this vitamin.

Secrets about vitamin E, its benefits for a woman's body in this video:

Deficiency treatment

How to take vitamin E correctly, instructions for women?

Vitamin E is not synthesized by the body on its own, therefore you can get it only from special preparations and food. Of the latter, the main sources are cereals, plant leaves, vegetable oils, nuts, oatmeal. Also, tocopherol includes many multivitamin complexes, such as Complivit, Aevit, Undevit.

It is included in all preparations for pregnant women. Almost all of them besides Gendevit can cover the daily rate of the component. The popular Russian preparation Vitamin E contains 100 IU of the component per dragee.

Foreign manufacturers produce preparations in capsules that contain 200-400 IU, while the benefits of vitamin E for women are similar. In addition to the increased dosage, no difference was found between the drugs of domestic and foreign production.

You can also use dietary supplements. But it must be borne in mind that for this it is worth getting a recommendation from a specialist, since the body may not absorb more of the substance than it needs.

Most often used to replenish stocks of tocopherol the following drugs:


  • Vitamin E from Vitrum... One of the few monopreparations from the Vitrum company. It is used to improve immunity, strengthen the body and increase its tone, stabilize the condition of pregnant and lactating mothers, as well as those who suffer from alcoholism or drug addiction. Overdose can provoke nausea, headache, disorders of the organs of vision.

  • Vitamin E from Doppel Hertz... Produced on the basis of natural plant materials. It is indicated for pregnant women, adolescents, elderly people, athletes suffering from diseases of the heart and blood vessels, as well as women with menopause. On the recommendation of a doctor, use the recommended rate - 1-3 capsules per day of vitamin E for women. You can take one capsule for prophylaxis during or after meals.

  • Zentiva... Depending on the packaging, these capsules can contain 100, 200 and 400 mg of tocopherol. They are used in gynecology to normalize the cycle, as well as in gerontology and sports practice. According to the instructions, use 100 mg 2-3 capsules per day, 200 mg - 1-2 ampoules and 400 mg - 1 capsule, respectively.

  • Aevit... Complex of tocopherol and vitamin A. It is recommended to use a capsule a day after meals. It is important not to chew the capsule and drink it with plenty of water. Take for a month, then take a break of at least three months. In rare cases, nausea and an allergic reaction are possible. Deviations from the instructions are possible according to the instructions of a specialist.
  • Bartel Drags vitamin E... The composition includes only this substance. It can be issued in several forms. Among the contraindications are chronic disorders. digestive system and symptoms of allergic reactions. It is prescribed mainly for adults. The dosage of vitamin E for women and the frequency of use are determined individually. For children, an oily solution and chewing lozenges are produced. The instructions are the same as when taking this substance from other manufacturers.
  • VITAE Is a complex of vitamins A and E for women. Contains two active substances - tocopherol and retinol (vitamin A). It is indicated with a decrease in general immunity and during influenza epidemics. It can also be prescribed for infectious diseases, alcoholism, liver cirrhosis, Crohn's disease. It is recommended to penetrate the capsule per day for 20-30 days. Then in mandatory need to take a break.

  • Vitamin E from the Kiev vitamin plant... Available in soft capsule form that must be swallowed without chewing. Side effects from vitamin E in women have not been identified, but the remedy is not recommended for pregnant women without specialist testimony and children under 12 years of age.

Excess and overdose

An excess of vitamin E is extremely rare. The substance is not toxic, and overdose cases are possible only in certain cases. This is possible in infants on artificial feeding, in those who suffer from diseases of the digestive system, as well as in athletes with high physical activity.

Excessive substance use in certain cases can provoke bowel disorders, nausea, high blood pressure... Usually, negative reactions in case of an overdose of a component pass very quickly when its dose is reduced.

Effects on aging

Tocopherol is often referred to as the women's vitamin and beauty vitamin. Partly this is due to its ability to slow down the aging process, therefore, women over 30 are often advised to use it for prevention.

This substance prevents the loss of skin elasticity, helps fight wrinkles, dry skin. It is useful for menopause, helps prevent heart disease, blood vessels, emphysema and a number of other health problems.

This substance is used both externally and internally. For women after 40 - 50 years, the required dosage of vitamin E may be increased.

Tocopherol is an irreplaceable substance for women's health and beauty... As an essential vitamin, it helps fight the most different problems... But, of course, remember that you should consult your doctor before taking any medications.

Now you know the daily dose, what vitamin E is useful for, how it affects the body and why women need it, and how to take it correctly according to the instructions.

The human body gets all the vitamins, trace elements, and minerals it needs from food. For male body it is very important to be saturated with vitamins of group B, A, zinc, iron, potassium, calcium, selenium every day. Vitamin E deserves special attention. It is impossible to overestimate the benefits of this component. Its main property is to improve the functions of male reproductive system... It should be noted that vitamin E is not synthesized by the body on its own. Therefore, it is very important to receive it from the outside. There are many other beneficial properties of the substance. Why is vitamin E so beneficial for men? And in what foods can it be found?

Useful properties of vitamin E for the male body

Vitamin E is also called tocopherol. The benefits of tocopherol have been known for a long time. Vitamin E is fat soluble. Therefore, it should be consumed with a small amount vegetable fat so that the body absorbs the component as much as possible. Why is vitamin so useful for men? It actively prevents the destruction of the molecules of the male sex hormone testosterone. Thanks to this, the normal hormonal background is restored.

This vitamin is considered a natural antioxidant, which helps protect the body from premature aging... In some cases, tocopherol is even used for rejuvenation. Antioxidant cleanses the body of toxins, toxins, neutralizes the harmful effects of free radicals. It should be noted that vitamin E is included in many medications for the treatment of male genitourinary system.

The main advantage of the component is to improve the quality of the sperm. Against the background of the use of tocopherol, the production of ejaculate increases, the number of motile spermatozoa increases, and their fertility increases significantly. Therefore, when planning the conception of a child, doctors always prescribe vitamin E to men. It is also used for prevention male infertility... Why is this happening? Tocopherol strengthens the walls of blood vessels, activates blood circulation in the pelvic area. Lack of obstacles in the form cholesterol plaques a greater number of living spermatozoa are retained on the walls of blood vessels. Also, stabilization of sperm cell membranes is observed. This means that the risk of development congenital abnormalities the baby at the genetic level is minimized.

In general, the benefits of vitamin E for men are as follows:

  • Increased sperm fertility;
  • Improving sperm quality;
  • Increased potency;
  • Prevention of infertility;
  • Prevention of atherosclerosis, heart attack, stroke;
  • Prevention of prostate cancer, bladder cancer;
  • Restoration of hormonal levels;
  • Normalization of free insulin synthesis;
  • Restoration of blood viscosity;
  • Decreased blood sugar;
  • Elimination of fatigue, stress effects.

A sufficient level of vitamin E in a man's body allows him to maintain an active sex life... In the case of its deficiency, erectile dysfunction, decreased libido, infertility, lethargy develop, muscular dystrophy, reducing oxygen transport. Tocopherol deficiency is often observed in young people who practice fasting, frequent diets. Also, a lack of a component occurs in diseases of the intestines, liver, gallbladder.

To increase the reproductive benefits of tocopherol, vitamin E is advised to be combined with selenium. In this case, interleukin is actively synthesized. Against the background of tocopherol, many infections, bacteria, viruses, cancer cells genitourinary system. Unfortunately, most men underestimate this component.

What is the daily intake of vitamin E?

For the male body, minimal daily dose tocopherol is 10 mg. This norm is mandatory minimum for the full functioning of the whole organism. The maximum dosage is 300 mg. Such a high level is often prescribed by doctors for men wishing to conceive healthy child, in the presence of some pathologies of the genitourinary system. Vitamin E is accumulative. Therefore, regular intake of high doses of the component for a long period of time can provoke hypervitaminosis. So, a man may experience headaches, diarrhea, split eyes, increased fatigue, constant fatigue.

What foods contain vitamin E?

In the diet of every man, foods rich in tocopherol must be present. Since it is a fat-soluble vitamin, it is resistant to alkalis, water, acids, and high temperatures. There is almost no tocopherol in food of animal origin. But, in milk, chicken eggs and the liver, nevertheless, has vitamin E. Maximum amount tocopherol is concentrated in fresh vegetables.

When frozen, the amount of vitamin E is halved. A canned vegetables do not contain it at all. There are a lot of tocopherol in nuts:

  • Peanut;
  • Pistachios;
  • Cashew;
  • Hazelnut;
  • Pine nuts.

The sources of tocopherol, selenium and zinc are pumpkin seeds. Vegetable salads should be seasoned with flaxseed, corn or sunflower oil. Sufficient amount vitamin E is found in seafood. Also, the vitamin is part of buckwheat, oatmeal, rose hips, dried apricots, spinach, sorrel, viburnum, sea buckthorn. It is enough to eat at least one of these foods daily to replenish the daily intake of the vitamin.

To regulate the consumption of tocopherol, you need to know how much of a substance is contained in a particular product:

If vitamin E deficiency persists for a long period of time, the doctor may prescribe medication. It can be capsules, tablets, injections. The dosage is set only by the doctor, taking into account the individual characteristics of the man's body, the degree of deficiency. Experts advise taking tocopherol along with vitamin C, retinol. These substances are found in green vegetables and fruits, greens, eggs. Also, additional dosages of vitamin E are required by the body of a man who is actively involved in sports, hard physical labor. Vitamin E is extremely important and beneficial for men. It is only important not to exceed the permissible limits.

To the group fat-soluble vitamins includes vitamin E or tocopherol. The spectrum of its action is wide: it affects almost every biochemical process.

It is thanks to him that the body functions like a clock. But most importantly, tocopherol has antioxidant properties. It fights the aging process by destroying free radicals. In addition, it is able to compensate for the absence or deficiency of other vitamins. What else is the use of the vitamin and how to take it correctly?

Useful properties of the magic vitamin

With a lack of vitamins, changes in vital processes occur. And lack of vitamin E is no exception. It is one of the key chains that allows the body to function normally. With its lack, weakness and rapid fatigue occurs, drastic changes mood, the skin becomes unhealthy, there are exacerbations chronic diseases, the libido becomes weak.

Doctors consider vitamin E to be the elixir of youth. When taken correctly harmful effect environmental factors no longer have a strong effect on the body. The condition of the skin, nails and hair is significantly improved, wounds and cuts are easily healed and the body as a whole does not wear out so quickly.

Vitamin E should be supplied to the body constantly, but it is especially recommended:

In case of violation of the hormonal background, especially with a lack of sex hormones, as it normalizes reproductive function;

During serious physical exertion due to the effect on metabolic processes;

To support work of cardio-vascular system: it prevents the formation of blood clots;

During the treatment of cancer, as it is a powerful antioxidant;

When recovering from operations, injuries, when the body is weakened and requires additional nutrition;

In cosmetology to maintain good condition skin: participates in the synthesis of elastic fibers and collagen;

V complex therapy in the treatment of the nervous system,

During the treatment of the liver, gallbladder, pancreas.

It's important to know: the benefits of using tocopherol are enormous, but wrong dosage can cause significant harm. With an excess, it is possible allergic reactions and poisoning, diarrhea, high blood pressure... Therefore, carefully read the instructions and listen to the advice of doctors.

Correct intake of vitamin E is the key to health

In order for the body to work without interruption, a person must regularly take vitamin E with food or replace it with a synthetic analogue. General rule for any vitamin: you need to use it in the morning after breakfast. But it is not recommended to take vitamins on an empty stomach. For vitamin E to be absorbed, there must be a small amount of fat in the stomach. Therefore, the breakfast menu should include vegetable fats. After 30min. after breakfast we take a capsule of tocopherol.

Attention! We drink vitamin only drinking water but not juices, cocoa or milk. In this case, the vitamin is absorbed worse. It is incompatible with vitamin D, antibiotics, and a number of others drugs... Therefore, if you take any more medications, consult your doctor.

If the instructions say that the vitamin is in capsules, and not chewable tablets, then you need to swallow it. Otherwise, it loses its properties already in oral cavity without getting into the stomach. You need to drink vitamin E in courses, each of which is 30-40 days. It should be consumed regularly so that the required dose of the drug gets into the body daily. After that, you should take a break so that there is no excess of vitamin in the body.

There are natural and synthetic tocopherols.

Natural vitamin E are found in food, and synthetic ones are produced in different dosage forms:

Oil solutions for intramuscular injection,

Chewable lozenges for children

Capsules.

How much vitamin E you need to take depends on age, weight, individual characteristics, and the presence of certain diseases.

It's important to know: synthetic vitamin E is easy to digest. In the stomach, the capsule quickly dissolves, is absorbed by the gastrointestinal tract and is carried with the lymph flow throughout the body without being destroyed. It is well absorbed with vitamins C and A, therefore, capsules of the fat-soluble drug "Aevit" are produced.

Dosage Compliance: How Much Vitamin E to Take?

To determine the level of tocopherol in the blood, you need to take a blood test. Then, if necessary, the doctor will determine how and how much vitamin E to take. The daily rate is prescribed in international units of IU. It corresponds to 0.67mg of vitamin B natural products and 1 mg - in synthetic analogues.

Admission rate per day

Children - 5-7ME,

Adults -8-10 ME,

Pregnant women - up to 15 IU.

Baby receives vitamin E from mother's milk. 15ME is acceptable daily rate drug. The norm is indicated in the instructions, which must be studied before taking vitamin E. Instructions may differ, for example, the dosage of imported drugs may be different.

If a person is sick, then he needs more vitamin. For example, with hypovitaminosis, take up to 20-30 mg per day. Since it is poorly absorbed when taken orally in such quantities, it is administered by injection.

It's important to know: at simultaneous reception vitamin K and iron supplements, be careful. The combination with vitamin E leads to poor blood clotting. Tocopherol is also able to enhance the effect when taking hormonal and antiviral drugs.

Taking vitamin E from food

It is not necessary to accept synthetic drug, you can add foods containing it to your diet. It is found in large quantities in:

1.beef,

2. milk and dairy products,

3. herring and halibut,

4. butter, corn, sunflower, cottonseed, soybean oil.

It is abundant in various vegetables and herbs: in cereals and legumes, carrots and radishes, cucumbers and potatoes, onions and various green leafy vegetables. It is also contained in herbs: alfalfa, raspberry leaves, dandelion, nettle.

Rose hips and flax seeds are also rich in this vitamin. If the diet is built correctly and some part of the named products is included in it, then there will be no problems with a lack of tocopherol, especially in summer and autumn, when there are a lot of fresh vegetables and fruits.

Attention! Vitamin practically does not decompose when heat treatment and boiling, but destroyed by sunlight. It is also not preserved in salads, which are stored for a long time in a sliced ​​form.

The modern rhythm of life, a snack on the go, the predominance of refined foods lead to a lack of vitamin that needs to be replenished. We accept various medications, we complain of malaise and weakness, flabby and gray skin, nervous breakdowns not suspecting that the fault is the lack of vitamin E, which is necessary for our health.


Vitamin E (the "multiplication" vitamin) belongs to the group of fat-soluble vitamins (oils and fats are needed to assimilate it). Vitamin is also called tocopherol(tokos-offspring, phero-carry). This name was given based on the results of experiments on sterile animals. The study consisted in the fact that these animals were supplemented with lettuce leaves, which are high in vitamin E. After a while, they still had offspring.

In the human body, vitamin E accumulates in adipose tissues, muscles and muscle organs (heart, uterus), pituitary gland, liver, adrenal glands. Tocopherol is resistant to high and low temperatures, but quickly collapses from ultraviolet rays therefore, foods containing vitamin E should not be stored in the sun.

Daily requirement

Depending on age and gender, the dosage of vitamin E varies as follows: children need about 5-7 mg per day, for women - 8 mg, for men - 10 mg... The need for this vitamin sharply increases during illness, heavy exertion.

Important! According to the results of recent studies, scientists have come to the conclusion that taking vitamin E preparations during pregnancy is strongly discouraged. This is due to the ability of tocopherol to cause disturbances in the development of the fetus, which leads to the formation of deformities.

For athletes, tocopherol is dosed based on the type and period of exercise. If the goal sports activities- the development of speed, then during the training period it is necessary to use 14-20 mg / day tocopherol, in competitions the dose is increased up to 24-30 mg per day. If the main objective physical activity - maximum endurance, then at the training stage you need 20-30 mg / day vitamin E, and during the competition it is required 30-50 mg / day.

Sources in products

Vitamin E is not formed in the body, therefore, for the normal functioning of all organs, it must come from the outside. Most tocopherol is in fresh vegetable oils(from wheat germ, olive, sunflower, cottonseed, corn, soybean), prepared by cold pressing. Vegetable oil is often obtained in a different, less costly way, i.e. by squeezing oil from seeds when high temperature, followed by cleaning, deodorization, refining. All these processes lead to a significant decrease in the amount of vitamin E.

Additional sources of tocopherol are the products presented in the table:

Functions of vitamin E in the body

Tocopherol enters gastrointestinal tract in the composition of oils. Under the influence of bile and active substances of the pancreas, this vitamin is released and absorbed into the blood. With the blood stream, tocopherol is carried to all organs. In the blood, it attaches to a special protein, so the vitamin is absorbed as much as this protein is in the body. The undigested tocopherol residue is excreted in the feces.

Vitamin E has following properties:
has an antioxidant effect - protects organ cells from oxidative damage;
exhibits antihypoxant function (anti-against, hypo-low, low, oxo-oxygen) - promotes economical consumption of oxygen by cells, which provides them normal work in conditions of lack of oxygen (with heavy physical exertion, diseases of the lungs, liver, blood, infectious diseases, diabetes mellitus);
participates in the formation of collagen and elastic fibers. Due to this, the vascular wall is strengthened; the skin begins to better retain moisture, the healing processes are accelerated and the aging process of the skin slows down, the severity of senile pigmentation decreases;
is one of the participants in the formation of hemoglobin, prevents the development of anemia, prevents the formation of blood clots;
improves muscle performance;
normalizes blood pressure due to a pronounced diuretic effect;
protects other vitamins from oxidation (destruction), promotes the absorption of vitamin A;
is an immunomodulator (a substance that helps to strengthen the body's immune defenses);
together with vitamin C has an anti-cancer effect;
improves the nutrition of nerve tissues (brain, nerves), which facilitates the course of Alzheimer's disease.

Lack of vitamin E

Lack of tocopherol is a common phenomenon, especially in people who have lived for a long time in a radiation-contaminated area and have contact with chemical toxins. Severe vitamin E deficiency occurs only in premature babies.

In the body, the supply of this vitamin is large enough, but as soon as it begins to deplete, following symptoms(the reasons for their occurrence are indicated in brackets):
dry skin ( skin cells are unable to retain moisture and quickly lose it);
brittle nails ( malnutrition of cells);
muscle weakness ( insufficient nutrition of muscle cells);
decreased sex drive ( a decrease in the level of gonadotropins, hormones responsible for the function of the ovaries and testes);
violation of the accuracy of movements, the appearance of "clumsiness" ( accumulation of oxidation products and damage to brain tissue, in particular the cerebellum);
anemia ( reduction in the life span of erythrocytes, their accelerated destruction, a decrease in the formation of hemoglobin);
reproductive ability suffers ( toxic effects of metabolic products on germ cells - eggs and sperm, a decrease in the amount of hormones responsible for the function of the ovaries and testicles - gonadotropins);
body fat on the muscles ( lack of oxygen in muscle cells leads to their degeneration into adipose tissue );
changes in the heart and other muscles ( cell damage by toxic oxidized products).

Excess and overdose

When consuming significant amounts of vitamin E toxic action not visible. This is due to limited number a special protein that transports the vitamin from the intestines to other tissues. However, in rare cases, its overdose occurs, which is characterized by following signs:
increased stool (more than 3 times a day);
pain in the stomach;
nausea, bloating;
decreased performance;
pain in the right hypochondrium ( usually due to an enlarged liver);
a decrease in the number of platelets in the blood ( noticeably prolonged bleeding even with minor skin damage, nosebleeds, prolonged menstruation, bleeding gums);
symptoms of impaired renal function ( lower back pain, a decrease in the amount of urine, a change in the qualitative composition of urine, biochemical parameters kidney function - creatinine, urea);
sharp rise blood pressure;
possible retinal hemorrhage ( manifested by loss of vision on the side of damage);
an increase in the size of the abdomen due to the accumulation of fluid in abdominal cavity (development of ascites).

Important! If any of the listed symptoms of an overdose appear, you need to stop taking the drug and immediately consult a doctor.

Interaction with other substances

Vitamin E interacts well with almost all substances, but there are still some features.

Inorganic salts (sulfate and chloride) of iron bind to tocopherol and prevent its absorption. If iron supplementation cannot be canceled, then ferrous fumarate or ferrous gluconate is used instead of inorganic salts.

When receiving contraceptive drugs the absorption of vitamin E is also reduced. This point must be taken into account when selecting the dosage of tocopherol.

A lack of vitamin E can lead to a decrease in the amount of magnesium in the body.

Vitamin E deficiency symptoms are exacerbated by zinc deficiency.

Lack of tocopherol leads to impaired activation of vitamin D in the liver, which leads to impaired calcium and phosphorus metabolism.

Important! There are contraindications for taking vitamin E preparations: thyrotoxicosis, chronic glomerulonephritis, hypersensitivity to this vitamin.

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