Vitamins and skin health If you’re looking for natural ways to support healthy skin, vitamins are important to help maintain skin’s appearance and health. The best source of vitamins is from nutrient-rich foods, but vitamin supplements and topical products containing vitamins can also be beneficial. In addition to helping skin look its best, vitamins can be used to treat a variety of skin conditions like acne, psoriasis, and the aging effects from sun exposure on your skin. This article looks more closely at vitamin E and what it does for your skin. Vitamin E is a fat-soluble, essential nutrient with anti-inflammatory properties. Vitamin E helps support the immune system, cell function, and skin health. It’s an antioxidant, making it effective at combating the effects of free radicals produced by the metabolism of food and toxins in the environment. Vitamin E may be beneficial at reducing UV damage to skin. It may also be effective at reducing the symptoms of atopic dermatitis and fatty liver disease, and for slowing the progression of mild to moderate Alzheimer’s disease. Vitamin E is even used to widen blood vessels, reducing the risk of blood clots. UV light and sun exposure reduce vitamin E levels in skin. Vitamin E levels also decrease with age. However, vitamin E is available in many foods, in supplement form, and as an ingredient in products applied topically. Vitamin E can be found in many foods, including:
Natural vitamin E in food is often listed as d-alpha-tocopherol on food labels. Vitamin E is also produced synthetically. The synthetic form of vitamin E is often referred to as dl-alpha-tocopherol. Natural vitamin E is more potent than its synthetic version. Vitamin E can be absorbed even better when combined with vitamin C. Recommended vitamin E allowanceThe amount of vitamin E you need daily is based on your age. Teens, adults, and pregnant women should consume around 15 milligrams (mg) each day, according to the National Institutes of Health. Breastfeeding women need around 19 milligrams. Infants, babies, and children require less vitamin E in their daily diet. Most people who live in areas where healthy food is available get enough vitamin E from food. People with conditions that affect their ability to digest or absorb fat may need more vitamin E. These conditions include cystic fibrosis and Crohn’s disease. For these people and others concerned about vitamin E intake, supplements may help. Vitamin E is an ingredient in many multivitamin and mineral supplements. Most people in the United States don’t need to supplement their diet with additional vitamin E. Eating foods rich in this nutrient is typically enough to support skin health. When taken orally, through food or supplements, vitamin E is delivered to the skin by sebum, the oily secretions produced by sebaceous glands. People with oily skin may have higher concentrations of vitamin E in their dermis and epidermis. Oily areas of the skin, such as the face and shoulders, may also have higher concentrations of vitamin E than dry areas. Topical vitamin EVitamin E is available in cream form and as an oil for topical use. It’s added to many cosmetic products, including anti-aging creams, eye serums, sunscreens, and makeup. Vitamin E easily absorbs into skin. Topical use via creams or other products may increase the amount of vitamin E stored within the sebaceous glands. Products that contain both vitamin E and vitamin C may be less likely to dissipate quickly if exposed to UV light. An animal study reported in Nutrition and Cancer indicated that topical use of vitamin E reduced acute and chronic skin damage caused by UV irradiation. While vitamin E oil is very thick and hard to spread on skin, it can make an excellent moisturizer for dry, patchy areas of skin. Products containing vitamin E as an ingredient may be easier to apply for overall use on skin. Problem areas that are very dry, such as the cuticles and elbows, might benefit from topical application of vitamin E oil. Many vitamin E supplements come in the form of capsules that can be broken open and used directly on dry areas. There is no reason to limit the intake of foods containing vitamin E. These aren’t harmful, even in abundant quantities. Taking supplements can be risky, however, as large doses of vitamin E can inhibit the ability of blood to clot when needed, causing serious bleeding to occur. Bleeding in the brain (hemorrhagic stroke) may also result. A clinical trial study reported in the Journal of the American Medical Association found that vitamin E dietary supplements significantly increased the risk of developing prostate cancer in otherwise healthy men. Medication interactionsTaking vitamin E supplements may interfere with some cholesterol-lowering medications. It may also reduce the effectiveness of chemotherapy and radiation treatments for cancer. Vitamin E supplements can also interact with warfarin (Coumadin), a drug prescribed for preventing blood clotting. Talk to your doctor about your use of vitamin E supplements prior to taking them, especially if you have any underlying health conditions. Many other vitamins, such as D, C, K, and B, are also beneficial for optimum skin health. The best way to ensure that your skin gets the complete nourishment it needs is to eat a wide range of healthy foods, including fruits, vegetables, healthy fats, and lean protein sources. Vitamin D is typically absorbed via sun exposure. Protecting your skin from the sun is important, but most people are able to tolerate small amounts of sun exposure without negative repercussions. Talk to your dermatologist to determine how much sun you should get each day. Products containing vitamins and minerals can also help to nourish skin. For example, topically applied zinc can help to treat acne and accelerate wound healing. Niacin (vitamin B-3) can help keep skin moisturized and supple when applied topically. Vitamin E is readily available in many healthy foods. Most people in the United States don’t need to supplement their diets with vitamin E in order to gain its benefits. And vitamin E supplements may be dangerous to take in large amounts. Vitamin E is a powerful antioxidant that may be effective at reducing UV damage in skin. And vitamin E applied topically may help nourish and protect your skin from damage caused by free radicals.
Medically reviewed by Judith Marcin, M.D. — Written by Cathleen Crichton-Stuart on May 14, 2018 The body needs vitamin E to function, making it an essential vitamin. It is fat-soluble, meaning that it requires fat from the diet to be properly absorbed. Vitamin E is mainly stored in the liver before being released into the blood stream for use. Deficiency is uncommon and typically the result of an underlying condition. Some premature infants also have low levels. Vitamin E occurs in eight chemical forms. With a blood test, a doctor can learn how much of one form, alpha-tocopherol, a person has. Using this information, they can determine whether a person’s overall level of vitamin E. A normal level is usually with the range of 5.5–17 milligrams per liter (mg/L). The normal range may be different for premature infants and children under 17. Normal ranges can also vary slightly among labs. When an adult has less than 4 mg/L of vitamin E in their blood, they usually require supplementation. Low levels of vitamin E can lead to:
Muscle weakness and difficulties with coordination are neurological symptoms that indicate damage to the central and peripheral nervous systems. The peripheral system is the network of nerves located beyond the brain and spinal cord. These neurons pass messages throughout the body. The central nervous system communicates between the brain and the spinal cord. The sheaths of neurons are mostly composed of fats. When the body has too little vitamin E, it contains fewer antioxidants that protect these fats, and the function of the nervous system breaks down. Vitamin E deficiency often runs in families. Learning about family history can make diagnosing certain rare, inherited diseases easier. Two of these diseases, congenital abetalipoproteinemia and familial isolated vitamin E deficiency, are chronic and result in extremely low vitamin E levels. Medical conditionsVitamin E deficiency can also result from diseases that severely reduce the absorption of fat. This is because the body requires fat to absorb vitamin E correctly. Some of these diseases include:
Deficiency is also common in newborns and babies born prematurely who have lower birth weights and less fat. Premature infants are at particular risk because an immature digestive tract can interfere with fat and vitamin E absorption. Vitamin E deficiencies in these infants can also lead to hemolytic anemia, which destroys red blood cells. When a person has no history of genetic disease but experiences any symptoms of a vitamin E deficiency, they should contact a doctor. An extremely low level of vitamin E in the blood can indicate an underlying health issue. Further testing will help to determine the cause and treatment options. Share on PinterestNewborns and premature babies may be given a vitamin E supplement via a tube in the stomach. Vitamin E supplementation is often effective. Newborns and premature babies Current practice involves providing vitamin E supplementation through a tube in the stomach. When necessary, it can also be administered intravenously. While one dose can sufficiently raise blood levels of vitamin E, multiple doses may be required. Children and adults Children and adults with deficiencies caused by inherited conditions require supplementation with high doses of vitamin E. Supplementation can stop the progression of the disease. When the deficiency is detected early, it may prevent neurological symptoms. It is highly unlikely that a person has low levels of vitamin E unless they have an underlying chronic disease, a genetic condition, or a diet extremely low in fat. For others, supplementation is usually not necessary. Vitamin E is plentiful in a wide variety of foods. The body cannot produce it, so it must be obtained from the diet or a supplement. Foods that contain vitamin E include:
Share on PinterestTaking too many fat-soluble supplements can be dangerous. A person should not take too many supplements of fat-soluble vitamins, including vitamins A, D, E, and K. Excessive levels of vitamin E may cause abnormal bleeding, muscle aches, diarrhea, and vomiting. The bleeding can increase the risk of a stroke and early death. Too much vitamin E can also interact with blood thinners, such as warfarin, and chemotherapy medications. A person should inform the doctor of all supplements and vitamins they take regularly. Do not exceed the recommended dosage of supplements unless instructed to by a physician. When an adult has a vitamin E deficiency, a chronic illness or genetic condition is likely responsible. A person should seek treatment from a specialist and a qualified dietitian who has experience with the illness. When a diet extremely low in fat is responsible for the deficiency, it can be remedied by adding fats to the diet. Ongoing vitamin E supplementation will be necessary to halt the progression of illness and prevent complications. When a person is diagnosed early and receives continuous treatment, their outlook is usually good. Research continues on vitamin E supplementation, toxicity, and safe limits. Last medically reviewed on May 14, 2018 Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.
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