Weight loss supplements can be a waste of money, but they can also be a life-changing investment. There are many different weight loss supplements on the market, and it is important to take the time to figure out which one is best for your body.
When it comes to vitamins for weight loss, vitamin E is one of the less talked about, and potentially even underrated nutrients. It is essential for numerous functions in the body, including reducing inflammation and protecting your cells from oxidative stress. Too much oxidative stress can worsen your insulin sensitivity, leading to unwanted weight gain.
Vitamin E is found in foods like almond and avocados. Interestingly, a lot of people don’t get optimal amounts. Therefore, supplementation of a high quality source of vitamin E may provide several benefits. The question this article will be answering is: is weight loss one of those benefits?
The short answer is: yes, vitamin E helps with weight loss, but it’s not as effective as other supplements. Vitamin E is excellent for reducing excess oxidative stress, which is associated with unwanted weight gain. However, current studies show vitamin E doesn’t help you burn fat directly, nor does it increase metabolism to a significant extent.
Sound interesting? Read on!
Inflammation and Weight Gain
Inflammation in the body is caused by an immune response to injury or infection. It creates a cascade of effects on the cells, tissues and organs in the body. When inflammation is chronic, often due to an autoimmune disorder or prolonged stress, it can lead to weight gain.
Inflammation as one of the causes of weight gain is a relatively new discovery and its effect has been linked to fat storage in fat cells. This process is called lipogenesis and it typically happens when our bodies are stressed and need more energy.
There are a lot of ways to reduce chronic inflammation. It is a long-term lifestyle that needs to be adopted over time. Here are some tips from professionals and health experts:
- Exercise at least thirty minutes per day.
- Eat a balanced diet that consists of vegetables, fruits, nuts, seeds, and legumes.
- Reduce stress through meditation or other methods.
- Lower your chemical exposure through food choices and sunscreen use
- Sleep for at least seven hours each night
- Consider natural supplements that are shown to lower inflammation
Vitamin E to the Rescue
Vitamin E is an antioxidant that can help with weight loss in some cases. The key takeaway is that vitamin E doesn’t contribute to direct weight loss, but rather, it may help fight unwanted weight gain by lowering inflammation.
Vitamin E Benefits
What are some of the vitamin E benefits that may indirectly contribute to you losing weight and getting healthier? They include:
- Improved cardiovascular health
- Enhanced brain function and neuron protection
- Healthier lipid profile
- Reduced liver enzymes such as GGT
Studies have found that vitamin E can lower blood pressure, prevent the growth of malign cells and help with wound healing.
A study published in the American Journal of Clinical Nutrition found that people who consumed vitamin E were less likely to experience strokes, heart disease, or dementia than those who did not. The study found that people who consumed vitamin E were more likely to live longer than those who did not.
Vitamin E for Weight Loss: The Research
A study by the National Institutes of Health found that vitamin E supplementation offered no benefits for weight loss in obese people. However, a different study from the University of Surrey found that vitamin E helped people lose more weight than those who didn’t take it. The amount of weight lost was small, but it was statistically significant enough to be noteworthy.
Furthermore, a recent study in the Journal of Nutrition and Diabetes found that taking vitamin E alongside healthy eating improved fat levels and insulin resistance over time, which could help prevent obesity-related illnesses like diabetes or heart disease.
Optimal Dosage for Vitamin E
One study found that 3,000 IU/day of vitamin E was associated with a lower risk for prostate cancer. However, this study lasted for only 5 years and can’t be used as a basis for long-term recommendations.
The National Institutes of Health recommends 20 to 25 IU/day for adults and 800 IU/day for pregnant women.
Experts recommend taking a whole-foods based vitamin E that consists of all the Tocopherols and Tocotrienols. Most vitamin E supplements contain just Alpha Tocopherol so you’ll need to do some digging to find higher quality vitamin E supplements.
Negative Effects of Vitamin E
Some potential side effects of vitamin E occur when people take a high dose or take it for an extended period of time. One side effect being stomach irritation, diarrhea, nausea, and vomiting. As well as hair loss, skin redness and itching, headaches and muscle pain, rash or hives, numbness or tingling in hands and feet.
Conclusion to Vitamin E for Weight Loss
Vitamin E is an antioxidant that is found in nuts, canola oil, hazelnuts, olives and tomatoes. Vitamin E helps make sure that the cells are healthy. It also helps to reduce cholesterol as well as blood pressure levels which can lead to a healthier heart.
Studies on vitamin E for weight loss are inconclusive. While vitamin E may help improve markers associated with insulin sensitivity and thus combat weight gain, it isn’t highly effective for improving the metabolism and burning fat directly.