Vitamin E

Antioxidants really took off in the 80s, when scientists made the connection between free radical damage and chronic conditions like vision loss and cancer. Vitamin E acts as an antioxidant, finding free radicals and stopping them from causing damage to your body’s cells. There have been studies since which have tempered the high expectations around vitamin E’s effect on chronic diseases, but it’s still an important vitamin that your body needs to function, maintaining your skin and eyes, and strengthening your defence against illness and infection.

Where can I find Vitamin E?

Luckily, vitamin E is present in a wide variety of foods, including nuts and seeds, wheatgerm and plant oils including sunflower, soya, corn and olive oils. You’ll find plenty of vitamin E in fruits and vegetables including mangoes, avocados, asparagus and red bell peppers. Spinach, collard greens and beet greens are great sources of vitamin E, too.

You’ll also find vitamin E supplements at your local pharmacy, where your community pharmacist can help you identify which strength you need, and offer advice on how to take them to get the most out of your supplement routine. You’ll be able to find vitamin E supplements in tablet form, or as liquid drops - again, your local pharmacist will help to guide you to the best solution for your needs and preferences.

How do I know if I’m not getting enough?

If you develop a vitamin E deficiency, you might struggle with impaired vision (Retinopathy), weakness or pain in your hands or feet as a result of damage to the peripheral nerves, or ataxia, which can cause you to lose control of your body movements.

You might also notice a decrease in the strength of your immune system - so if you feel like you’re getting sick more often than you should, it’s worth visiting your community pharmacy to see if this could be as a result of a vitamin E deficiency.

How much do I need?

You should be able to get everything you need from your diet - men need about 4mg per day, while women only need 3mg. There’s no evidence to suggest what the effects of taking high doses of vitamin E every day might be - so be wary of this if you decide to bring vitamin E supplements into your daily routine. Taking 540mg or less each day is unlikely to cause any harm, but pop into your local pharmacy for advice from a trained medical professional if you’re concerned about how much vitamin E you should be taking.

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To keep your eyes and skin glowing with health, check out your nearest chemist and have a chat with a friendly pharmacist to get to grips with the vitamins and minerals your body needs to work at full capacity on a daily basis.