Vitamin E & Your Brain

The Power of Vitamin E for a Healthy Brain: What You Need to Know

Your brain is like the control center for your entire body, so keeping it healthy is super important. One nutrient that plays a key role in brain health is vitamin E. Let’s explore how vitamin E helps your brain and why you need to be careful with supplements.

What is Vitamin E?

Vitamin E is a group of fat-soluble antioxidants that protect your cells from damage. It’s found in foods like nuts, seeds, and green leafy vegetables. Your brain needs these antioxidants to combat oxidative stress, which is when harmful molecules called free radicals attack your cells. By reducing oxidative stress, vitamin E helps keep your brain cells healthy and functioning well.

How Does Vitamin E Help the Brain?

1. Protecting Brain Cells: Our brains use a lot of oxygen, which means they are more likely to be damaged by free radicals. Vitamin E helps protect brain cells from this damage, keeping them healthy and strong.

2. Preventing Memory Loss: As we get older, our memory and thinking skills might not be as sharp. Studies show that people with higher levels of Vitamin E often have better memory and thinking abilities. Vitamin E helps keep the brain’s cell membranes healthy, which may help slow down memory loss.

3. Helping Nerve Cells: Nerve cells in the brain are responsible for sending messages that allow us to think, move, and feel. Vitamin E supports these nerve cells, helping them work properly, which is important for learning and remembering things.

4. Reducing Inflammation: Inflammation in the brain can lead to problems like Alzheimer’s disease. Vitamin E has anti-inflammatory properties, meaning it can help reduce inflammation in the brain and protect against these kinds of issues.

   
   

Research suggests that vitamin E may play a role in protecting against Alzheimer’s disease, a condition that affects memory and thinking. A study published in 2020 found that high doses of vitamin E (about 2000 IU per day) could slow down the progression of Alzheimer’s in patients with mild to moderate symptoms. This means that vitamin E might help people maintain their ability to do everyday tasks like getting dressed or eating ​(NutritionFacts.org,  JAMA Network). However, there are dangers associated with too much Vitamin E supplementation.

Be Careful with Supplements

While vitamin E from food is beneficial, taking it in high doses as a supplement can be risky. Some studies have shown that too much vitamin E can increase the risk of bleeding, especially in people taking blood-thinning medications. There’s also a possibility that high doses might be harmful in the long run, so it’s best to talk to your doctor or Registered Dietitian before starting any new supplement​ (NutritionFacts.org). Remember  this nutrient is fat soluble and can build up in the body, leading to other concerns. A food-first approach is usually the safest way to ensure you are getting in this essential brain-supportive nutrient.

Where Can You Find Vitamin E?

Eating foods that are rich in Vitamin E is a great way to support your brain. Here are some foods that are high in Vitamin E:

• Nuts and Seeds: Almonds, sunflower seeds, and hazelnuts are all excellent sources.

• Vegetable Oils: Oils like sunflower oil and safflower oil are rich in Vitamin E.

• Leafy Green Vegetables: Spinach, broccoli, and Swiss chard are good options.

• Fortified Foods: Some cereals and juices have extra Vitamin E added to them.

  
  

How Much Vitamin E Do You Need?

For most people, it’s recommended to get about 15 milligrams of Vitamin E each day. This amount can be reached by eating a healthy, balanced diet that includes Vitamin E-rich foods.

Conclusion

Vitamin E is essential for keeping your brain healthy and may even help protect against Alzheimer’s disease. However, it’s important to get most of your vitamin E from food and be cautious with supplements. Eating a balanced diet with plenty of nuts, seeds, and leafy greens is a great way to support your brain health naturally.

Dysken, M. W., Sano, M., Asthana, S., Vertrees, J. E., Pallaki, M., Love, S., Llorente, M., Schellenberg, G., McCarten, J. R., & Malphurs, J. (2020). Effect of Vitamin E and Memantine on Functional Decline in Alzheimer Disease: The TEAM-AD VA Cooperative Randomized Trial. JAMA, 311(1), 33-44. doi:10.1001/jama.2013.282834.