Overview
Vitamin E is an antioxidant that protects against cell-damaging free radicals. The National Institutes of Health’s Office of Dietary Supplements defines free radicals as molecules in the body that contain an unshared electron. Vitamin E binds to these molecules to neutralize their damaging potential—thereby offering a number of benefits, including healthier hair and skin.
Skin Benefits
Because antioxidants play an important role in neutralizing free radicals, vitamin E is very beneficial to the skin. According to a PR Newswire article, titled “New Study Evaluates Effectiveness of Vitamins for the Treatment of Sun-Damaged skin,” wrinkles and age spots are caused by ultraviolet rays, pollution and other environmental factors that damage skin cells by creating free radicals within the body. Vitamin E can successfully combat the effects of these pollutants before they cause skin damage. Vitamin E is also found in many over-the-counter moisturizers and scar-removing products, because when applied topically, it may reverse existing scars and age spots. However, there is no concrete evidence that topical treatments are effective at treating these conditions.
Hair Benefits
Vitamin E increases oxygen in the blood, which in turn improves circulation everywhere in the body—including the scalp. Improved circulation in the scalp results in faster hair growth. Topical scalp oils are available that include vitamin E. However, All4NaturalHealth.com recommends taking vitamin E orally for the best results.
Recommendations
The recommended dietary allowance (RDA) for vitamin E is 15 mg per day for anyone 14 years of age and older. It is simple to reach the RDA for vitamin E through a balanced diet, but supplements are also available. Vitamins and supplements are not FDA regulated, so anyone starting a new vitamin or supplement should first consult a health care provider.
Natural Sources
Almonds, sunflower seeds, hazelnuts, peanuts and spinach are all good sources of vitamin E. Oils like wheat germ, sunflower and safflower are also high in the vitamin. As an added bonus, the nuts and oils listed here also contain healthy fats, which can also improve skin and hair.
Warning
It is important not to exceed the RDA for vitamin E. According to the Mayo Clinic, people who take high doses of vitamin E supplements may be at an increased risk for bleeding and death. Further research is needed to support these claims, but talk to a health care provider about the risks.
