The truth about vitamin E There's conflicting research about the health benefits and risks associated with taking vitamin E supplements. But, a good rule of thumb is to take just as much as you need … and no more. For adult females the RDA is 15 mg. Simpson says, "the research that has come out as of today is that vitamin E is the most concentrated antioxidant in the skin. Therefore, it helps create healthy skin cells and is an integral part of the cell membrane." By producing new skin cells, vitamin E helps "make the skin look plump and firm." However, she warns, "it is fat-soluble, so if you are over-ingesting it, then it can become toxic in the body by accumulating in your fat tissue."
Where it's found: To avoid over ingesting vitamin E, Canfield recommends obtaining the nutrient through food since "it's virtually impossible to get toxicity from eating foods." You can find it in high-oil content foods like wheat germ, nuts and seeds (such as sunflower seeds, peanuts, almonds) and avocados.
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