Vitamin E & Why You Need IT

Recently, while doing a client's hair, she and I were talking about how much fun the mood swings are in perimenopause. I'm pretty sure Dr. Jeckyl and Mr. Hyde would approach with caution, honestly. My client was telling me her doctor recommended she start taking Vitamin E, and it has helped her immensely with the mood swings, so I decided to look into it further. It's kind of like thinking of perimenopause as your body’s attempt to audition for a "Final Destination" movie, but with more sweating and unprovoked weeping. Vitamin E acts as the overworked intern trying to keep the set from burning down. In my opinion, we could all use an intern to help us manage our daily lives right now.

Vitamin E is Your New Best Friend

• The Internal Fire Extinguisher: It can significantly reduce the severity and frequency of those "personal summers" (hot flashes) that leave you standing in front of an open freezer at 3 AM.

• The Moisture Guard: As estrogen exits the building, it takes your skin's hydration with it. Vitamin E helps maintain skin elasticity and moisture, so you don't start feeling like a piece of vintage parchment. It is so depressing when your once healthy, glowing skin is ashy and crinkly.

• Vaginal Dryness Savior: It can be used in suppository form to improve moisture and reduce irritation in the "southward regions," often with results similar to low-dose estrogen.

• Mood Stabilizer: It fights oxidative stress, which might help keep those "I will fight everyone in this grocery store" mood swings at a manageable level. Some of you have heard my Wal-Mart story. This is a real scenario, and the grocery store is now considered a "trigger" for me. LOL

Recommended Dosage: Don't Go Overboard

While your standard daily requirement is just 15 mg (about 22.4 IU), managing the perimenopausal circus often requires a bit more:

• Common Supplement Dose: Many studies and experts suggest 400 IU daily to tackle hot flashes and insomnia.

• The Warning: Don't treat these like candy. Doses above 400 IU have been linked to an increased risk of all-cause mortality and bleeding.

• Always look for natural Vitamin E (listed as d-alpha-tocopherol), as the synthetic version (dl-alpha-tocopherol) is essentially the bargain-bin knockoff that doesn't work as well.

Can you get enough vitamin E through diet? Technically, yes, but it's so much easier when you add in a supplement, at least for me. Getting enough Vitamin E through food is like hiring a tiny, invisible security team to protect your cells from the chaos of perimenopause. Since it’s fat-soluble, your body absorbs it best when you pair it with a bit of healthy fat—think of it as giving the vitamin a cozy ride into your system.

Top Food Vitamin E Powerhouses

• The Overachiever: Wheat Germ Oil
  If Vitamin E had a class president, this would be it. Just one tablespoon delivers a massive 20 mg, which is 135% of your daily value. It's best used as a finishing oil on salads or pasta rather than for high-heat frying.

• The Snackable Duo: Sunflower Seeds & Almonds

  • Sunflower Seeds: A single ounce (about a handful) packs 7.4 mg, nearly half your daily requirement.

  • Almonds: One ounce provides about 6.8 mg. They are essentially the "batteries" of the nut world, keeping your skin and nerves running.

• The Creamy Classic: Avocados
  Aside from being the reason millennials can't afford houses, half an avocado contains about 2.1 mg of Vitamin E, plus healthy fats to help you absorb it.

• The Leafy Greens: Spinach & Chard
  Half a cup of boiled spinach offers about 1.9 mg. It’s a respectable source, especially if you’re trying to channel your inner Popeye to survive a hot flash.

• The Fatty Fish: Salmon & Trout

  Trout & salmon provide about 2.0 mg per half fillet. It’s the perfect way to get your Vitamin E while also snagging some Omega-3s for your heart and brain.

  In summary, Vitamin E is definitely something I'll be adding to my daily routine going forward, and I'll try my best to keep you updated on whether it helps with the massive mood swings. Fingers crossed it does, cause these mood swings are for the birds, if I'm being honest. I don't even want to be around myself sometimes. As always, here is my personal recommendation on a brand that I use.

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*I may earn a small commission if you purchase through my link at no extra cost to you.

Much Love,

Carissa