Vitamin E, also known by the name of tocopherol, is essential for your body, as it is an antioxidant that helps protect the body’s fatty acids and keep them healthy. Another function of vitamin E in the body is boost the immune system to protect us from viral or bacterial infections.
This well-known vitamin has a host of health benefits that you can take advantage of. However, you should know that its consumption can lead to side effects, so it is essential to consult with your doctor before administering it via vitamin complexes. In this oneHOWTO article, we explore one of the most frequent doubts on the subject: ¿vitamin E makes you fat? In addition, we talk about the benefits and risks of this macronutrient, as well as the best ways to benefit from its properties.
Does taking vitamin E make you fat?
Although vitamin E can cause various side effects, the reality is that it does not make you fat. In fact, by not providing calories, no vitamins cause weight gain. Neither do nutritional complexes such as vitamin E 400 make you fat.
If you are taking vitamin E and you notice that you have gained weight without having changed your diet, it would be best to visit a doctor, as it could be due to a digestion problem that surely has to be treated professionally. Another reason why vitamin E could cause weight gain is the early menopause. In these cases, the lack of estrogens can cause the development of fatty tissue in your abdomen.
However, it is not normal for vitamin E to make you fat, so if you take this vitamin and you notice a radical weight gain, do not hesitate to consult a specialist doctor.
Does the vitamin make you lose weight?
As we have explained, vitamins do not provide calories. The vitamin E capsules, generally, they have very few of them, so they do not have the possibility of getting fat. However, you may wonder if vitamin E can be used instead for weight loss.
Taking vitamin E does not make you fat or lose weight. It is not considered a weight loss supplement. However, it is true that vitamin E helps strengthen muscle mass, causing the dissolution of fats in the body. Thus, if you are following an exercise regimen to increase muscles or lose weight, vitamin E could be a good ally to achieve more effective results. Do you want to know how you can lose weight using this vitamin? Please note the following:
- By itself, vitamin E will not cause you to lose weight. It is essential that you lead a healthy life, a balanced diet and exercise often.
- One of the best options is to eat foods rich in vitamin E daily to reduce abdominal fat.
- There is also vitamin E in supplement form, capsules that you can find in any pharmacy. It is recommended to consult a doctor beforehand to guide you on the exact amount of these supplements that you should take per day. If you want to know more about vitamin E supplements in capsules, see our article How to take vitamin E in capsules.
Benefits of vitamin E
Vitamin E is known as the vitamin of youth, since it fights the aging of cells. For this reason it is often used as a treatment against wrinkles, blemishes and scars. In addition, vitamin E also has these benefits:
- Helps fight infection: because it increases the production of defense cells, strengthens the immune system and helps you get rid of viral infections.
- Promotes healing: Vitamin E stimulates the formation of collagen and elastic fibers, so, although studies on this are not conclusive, it is believed that it helps to achieve good healing of wounds and burns.
- It is a powerful antioxidant: by protecting cells from free radicals, this vitamin is used to combat aging and prevent the appearance of wrinkles, which is why vitamin E is considered the vitamin of youth and beauty of the skin.
- Benefits certain vital organsVitamin E also reduces the harmful effects of cigarette smoke on the lungs, as well as the damage that alcohol can cause to the liver. It also helps prevent high cholesterol and fights cell degeneration in the brain.
- Protects the membranes of the muscles, nerves and the cardiovascular system.
If you want to know more about What are the benefits of vitamin E, do not hesitate to click on the link in the article where we discuss everything about it.
Vitamin E: recommended daily dose
Despite the many benefits of vitamin E, its excessive intake can generate toxic effects in the body. Usually if you consume natural vitamin E, that is to say, through diet, you will be able to access all the positive properties of this nutrient without any negative impact. If you want to reinforce it through supplements, you must take into account the recommended daily dose.
How much is synthetic vitamin E or vitamin E capsules, it is recommended not to consume more than 400 IU (international units) per day. The maximum limit for the consumption of this macronutrient should be 1,100 IU per day. Some vitamin E supplements contain values greater than 400 IU, so be sure to consult with your doctor to determine if you should take supplements.
For its part, the daily dose of natural vitamin E recommended for adults is 15 mg per day. This amount is maintained in teenagers and pregnant women. In children, the dose is lower:
- In babies up to 6 months of age: 4 mg
- In babies 7 to 12 months of age: 5 mg
- In children 1 to 3 years of age: 6 mg
- In children 4 to 8 years of age: 7 mg
- In children 9 to 13 years of age: 11 mg
What time to take vitamin E?
Best time to take vitamin E It is during lunch, as it is usually the time of day when we consume dishes with the highest fat content. Being fat-soluble, vitamin E needs fats to digest properly and not cause stomach upset. Taken on an empty stomach or after a light breakfast can cause heartburn and discomfort.
You can also take vitamin E with foods rich in selenium, vitamin C, and vitamin A. Taking it with iron foods or supplements is not recommended.
Side effects of vitamin E
It is very rare for overdoses of vitamin E. However, since vitamin E expands blood vessels and prevents blood clots, moderate consumption can cause excessive bleeding. For this reason, it is not advisable to take vitamin E with blood thinners or antiplatelets. Also, it is not advised to take it if you suffer from hemophilia.
Also, taking antioxidant supplements during chemotherapy treatments or radiation therapy for cancer can reduce their effectiveness.
An excessive consumption of vitamin E can cause hypervitaminosis E. Although rare, this condition produces symptoms such as dizziness, abdominal pain, high blood pressure and bleeding. Other side effects include headache, fatigue, nausea, skin rashes, increased concentrations of creatine in the urine, and muscle aches.
Foods with vitamin E
If you want to take advantage of the benefits of vitamin E in the most natural, healthy and balanced way, you can add all the foods that contain it to your diet, such as:
- Green leafy vegetables like spinach, asparagus and broccoli provide vitamin E, in addition to a large amount of nutrients necessary for your body.
- The egg yolk and the liver are also a great source of vitamin E.
- Some fruits such as kiwi, mango, avocado, grapes and coconut have a certain amount of vitamin E, in addition to being antioxidant fruits that provide your body with large amounts of nutrients.
- The vegetable oils such as sunflower, olive, soybean or corn oil are the main source of vitamin E, as well as products derived from these such as mayonnaise and margarine. You have to take into account the amount you eat of these foods, since abuse could lead to serious health problems.
- The nuts like walnuts, pistachios, almonds, peanuts or hazelnuts.
- The cereals like oats, wheat, rye, and rice.
For a more complete list, take a look at this article on Foods rich in vitamin E.
This article is merely informative, at oneHOWTO we do not have the power to prescribe any medical treatment or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
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- Office of Dietary Supplements. (2016). Vitamin E. Fact Sheet for Consumers. Retrieved on: July 22, 2019, from the National Institutes of Health Website: https://ods.od.nih.gov/factsheets/VitaminE-DatosEnEspanol/