Osteoporosis is a disease in which bone weakening increases the risk of a broken bone. It is the most common reason for a broken bone among the elderly. Bones that commonly break include the vertebrae in the spine, the bones of the forearm, and the hip. Until a broken bone occurs there are typically no symptoms. Bones may weaken to such a degree that a break may occur with minor stress or spontaneously. After a broken bone, Chronic pain and a decreased ability to carry out normal activities may occur.Osteoporosis ...

osteoporosis

The-role-of-vitamin-D-for-our-health

The role of vitamin D for our health 

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Vitamin D is an essential nutrient for the body that plays a role in bone growth, remodeling and maintaining strong immune function. In addition to controlling calcium and phosphate levels in the body, vitamin D is believed to help regulate various functions in the central nervous system.&nbsp;

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In fact, earlier animal studies have suggested that it may even contribute to the control of chemical balance in the brain, which may somewhat explain the link between vitamin D and mental health.

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Vitamin D deficiency is common and can contribute to the development of osteopenia, osteoporosis and the risk of falling in the elderly. &nbsp;<a href="https://www.herbal-organic.com/bg/disease/42965" target="_blank" data-ref="Vitamin d deficiency" rel="noopener">[ref. 1]</a> Vitamin D deficiency leads in the first place to abnormalities in the metabolism of calcium, phosphorus and bones. In particular, it causes a decrease in the effectiveness of intestinal calcium and the absorption of phosphorus from dietary sources of calcium and phosphorus, which leads to an increase in levels of parathyroid hormones. &nbsp;<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4545131/" target="_blank" data-ref="Page not available - PMCTwitterFacebookLinkedInGitHubSM-TwitterSM-FacebookSM-Youtube" rel="noopener">[ref. 2]</a>&nbsp; With secondary hyperparathyroidism, serum calcium can remain within normal limits if the body extracts calcium from the skeleton and loses more phosphorus than the kidneys. In this situation, the risk of osteopenia and osteoporosis is even greater.

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Vitamin deficiency is also seen as a factor in an increased risk of developing depression and impaired cognitive function. According to the neurotrophic hypothesis, immunohistochemical studies have found vitamin D receptors (VDR) in the central nervous system, providing a serious indication that vitamin D plays a significant role in brain functions.&nbsp;

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VDR are found throughout the brain, including the hippocampus, which plays a role in controlling memory and emotional function. Since the hippocampus is vital for the causes of depression, the discovery of VDR in it directed many researchers to analyze the effects of vitamin D on the shape and function of the hippocampus in animals. Numerous studies using in vitro cultivation of hippocampal cells and in vivo experiments on the brains of adult mice have revealed that vitamin D deficiency can change the shape or function of the development of the hippocampus.&nbsp;<a href="https://secure.jbs.elsevierhealth.com/action/cookieAbsent" target="_blank" data-ref="DEFINE_ME" rel="noopener">[Ref. 3]</a>&nbsp;

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A study of 2,716 people from the Netherlands found that those with vitamin D deficiency (serum concentration 30 nmol/L) had reduced brain tissue and hippocampus volume, which is also confirmed by MRI. &nbsp;<a href="https://www.tandfonline.com/action/cookieAbsent" target="_blank" data-ref="" rel="noopener">[Ref. 4]</a>&nbsp;

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What-the-meta-analysis-reveals-about-the-link-between-vitamin-D-and-depression

What the meta-analysis reveals about the link between vitamin D and depression 

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A new meta-analysis from July 2022 covered a total of 53,235 participants from 41 studies, including those with or without depression; people taking vitamin D supplements and people taking placebo, as well as individuals with different physical conditions. &nbsp;<a href="https://www.airitilibrary.com/Publication/alDetailedMesh?DocID=09647058-201912-201912130001-201912130001-689-694" target="_blank" data-ref="Vitamin D and depression: mechanisms, determination and application" rel="noopener">[Ref. 5]</a>&nbsp;

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Although the doses used vary, the average amount of vitamin D participants take is 50-100 micrograms per day. In participants with depression, vitamin D supplements proved more effective than placebo in alleviating symptoms of depression.

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Vitamin D supplements also appear to be most effective in shorter periods of exacerbation of the condition (under 12 weeks), the researchers report. In healthy individuals, however, placebo had a slightly greater impact on symptoms of depression.

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The results showed that supplementation with vitamin D had a beneficial effect in both individuals with major depressive disorder and those with milder, clinically significant depressive symptoms.&nbsp;

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As depression is now recognised as the leading cause of disability worldwide - affecting more than 280 million people each year - and antidepressants are not an effective tool for everyone, more treatment options need to be urgently explored.

While the data may be interesting to scientists, they are still not enough to prove that low levels of vitamin D cause depression or that supplements are an effective remedy. Previous research has also found conflicting opinions about the influence of the sunny vitamin on cognitive health and its relationship to depression.
Although a meta-analysis like this is useful in comparing the results of a large number of people, the different approaches and factors in each individual study make it more difficult to draw general conclusions. It is necessary to study more thoroughly and with more precise methods what are the relationships and mechanisms, if any, between vitamin D and depressive conditions.

Vitamin D shown to alleviate symptoms of depression according to experts

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Бетина Цветкова

Why-red-leaf-salad-is-beneficial

Why red leaf salad is beneficial

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Lactuca sativa or red-leaf salad has a low carbohydrate and fat content and high water content. [1] This type of lettuce is rich in minerals and vitamins, including vitamin A, C and E, iron, potassium, calcium and phosphorus. It also provides selenium, which has healing properties for the prevention of colorectal, prostate and lung cancer. This trace element is essential for hormonal balance in women and should be provided daily by nutrition.

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Health-benefits-of-red-leafed-salad

Health benefits of red-leafed salad

High-in-nutrients,-low-in-calories

High in nutrients, low in calories

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Red-leaf lettuce is rich in nutrients, which means it has a high content of various essential vitamins and minerals. The added benefit is that it is very low in calories, which makes it a great food for a detoxifying regime or weight loss regime. &nbsp;<a href="https://www.researchgate.net/publication/341042774_Lactuca_sativa_An_Edible_Source_of_Medicinal_Benefits" target="_blank" data-ref="Please Wait... | Cloudflare" rel="noopener">[ref. 1]</a>&nbsp;

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Three cups (85 grams) of leaves provides the following nutrients:

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<ul><li style="font-weight: 400;" aria-level="1">Calories: 11 kcal</li><li style="font-weight: 400;" aria-level="1">Protein: 1 g</li><li style="font-weight: 400;" aria-level="1">Fat: 0.2 g</li><li style="font-weight: 400;" aria-level="1">Fiber: 1 g</li><li style="font-weight: 400;" aria-level="1">Vitamin K: 149% of daily value (DV)</li><li style="font-weight: 400;" aria-level="1">Vitamin A: 127% of DV</li><li style="font-weight: 400;" aria-level="1">Magnesium: 3% of DV</li><li style="font-weight: 400;" aria-level="1">Manganese: 9% of DV</li><li style="font-weight: 400;" aria-level="1">Folic acid: 8% of DV</li><li style="font-weight: 400;" aria-level="1">Iron: 6% of DV</li><li style="font-weight: 400;" aria-level="1">Vitamin C: 5% of DV</li><li style="font-weight: 400;" aria-level="1">Potassium: 5% of DV</li><li style="font-weight: 400;" aria-level="1">Vitamin B6: 4% of DV</li><li style="font-weight: 400;" aria-level="1">Thiamine: 4% of DV</li><li style="font-weight: 400;" aria-level="1">Riboflavin: 4% of DV</li></ul>

Very-moisturizing-vegetable

Very moisturizing vegetable 

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Maintaining adequate hydration is important for overall health and is especially necessary in the summer season. Although drinking water plays an important role in keeping your body hydrated, consuming water-rich foods such as red leaf lettuce, cucumbers and other vegetables can also help a lot.

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Red leaf lettuce is 96% water, making it an incredibly moisturizing food, so be sure to eat it in combination with tomato, cucumber, avocado, radishes and other fresh foods.

Rich-in-powerful-antioxidants

Rich in powerful antioxidants

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Red leaf salad can also contribute to health with a number of antioxidants that protect the body from damage caused by free radicals. Having too many free radicals in your body can increase the likelihood of certain diseases and undermine protective mechanisms. Red leaf lettuce is especially rich in the antioxidant beta carotene - a carothenoid pigment that your body converts to vitamin A. &nbsp;<a href="https://pubmed.ncbi.nlm.nih.gov/29493984/" target="_blank" data-ref="Vitamin A - PubMed" rel="noopener">[ref. 2]</a>&nbsp;This vitamin is also essential for the normal development and functioning of many vital organs, including the heart, kidneys and lungs.

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In general, red-leaf lettuce provides anthocyanins, a group of flavonoid antioxidants with benefits for immunity and metabolism. &nbsp;<a href="https://www.hindawi.com/journals/bmri/2004/673916/" target="_blank" data-ref="Anthocyanins and Human Health: An In Vitro Investigative Approach" rel="noopener">[ref. 3]</a>&nbsp;

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Rich-in-vitamin-K

Rich in vitamin K 

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Red leaf salad is an excellent source of vitamin K, providing 149% of the recommended daily values in 3 cups (85 grams) of chopped leaves.

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Vitamin K is crucial for normal blood clotting. In addition, this vitamin is important for bone growth and development. Adequate intake can protect against osteoporosis and fractures later in life.

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Red leaf salad to lower blood pressure 

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Many people around the world have high blood pressure, which causes the heart to work harder and can increase the risk of heart disease or stroke. Recent studies have shown that a diet rich in potassium can help lower blood pressure. &nbsp;<a href="https://academic.oup.com/advances/article/4/3/368S/4591617" target="_blank" data-ref="Potassium and Health" rel="noopener">[Ref. 4]</a>&nbsp;

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Potassium, which is found in sufficient quantities in red-leafed lettuce, lowers blood pressure, reducing the effects of thria and helping to widen blood vessels. &nbsp;<a href="https://link.springer.com/article/10.1007/s11906-011-0197-8?error=cookies_not_supported&amp;code=61ce3ee8-0be7-4dab-baef-48ae91a7b3f3" target="_blank" data-ref="The Importance of Potassium in Managing Hypertension - Current Hypertension Reports" rel="noopener">[Ref. 5]</a>&nbsp;

Red leaf salad is a very nutritious food with few calories, rich in antioxidants and vitamins A and K. In addition, it can help lower blood pressure, lose weight and improve heart health.
Red-leaf lettuce can be easily used to make salads or sandwiches, providing variety and great taste to your diet.

Red Leaf Lettuce - what are the health benefits

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Salad of red leaves - what health benefits

What-is-collagen?

What is collagen?

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Collagen is the most common protein in the body, and it is the main component of connective tissue that builds tendons, ligaments, skin and muscles. Collagen has many important functions, including providing structure and strength of the skin, strengthening bones, building the intestinal mucosa and others.

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There are 28 types of collagen, but four of them are the most common:

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<ul><li style="font-weight: 400;" aria-level="1">Type I: most common, found in any connective tissue;</li><li style="font-weight: 400;" aria-level="1">Type ll: located in the joints and intervertebrae discs (pillows that serve as shock absorbers of the spine);</li><li style="font-weight: 400;" aria-level="1">Type lll: the main component of reficular fibers, which are found in the skin and blood vessels;</li><li style="font-weight: 400;" aria-level="1">Type lV: component of your kidneys, inner ear and eye lens;</li></ul>

Which-foods-are-rich-in-collagen

Which foods are rich in collagen

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Foods that contain gelatin, such as bone broth, provide a certain amount of collagen. [&nbsp;<a href="https://www.annualreviews.org/doi/10.1146/annurev-food-031414-111800" target="_blank" data-ref="Just a moment..." rel="noopener">[ref. 1]</a>&nbsp;] Gelatin is a protein substance derived from collagen after preparation. Collagen is also found in the connective tissue of animals. Therefore, products such as chicken skin, pig skin, beef and fish are sources of collagen.

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Vitamin C is crucial for collagen synthesis, so you should also make sure you eat foods rich in this vitamin, such as citrus fruits, broccoli and bell peppers. [ <a href="https://www.ncbi.nlm.nih.gov/books/NBK507709/" target="_blank" data-ref="Page not available - NCBI BookshelfTwitterFacebookLinkedInGitHubNCBI Insights BlogTwitterFacebookYoutube" rel="noopener">[ref. 2]</a>&nbsp;] More research is needed to determine whether eating foods rich in collagen helps to increase collagen levels in your body, as they may not have the same benefits as supplements.

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Digestive enzymes break down collagen in food into individual amino acids and peptides. Additives may be the better choice, since the collagen in them is already degraded or hydrolyzed, which is why it is believed to be digested more efficiently than collagen than food.

Health-Benefits-of-Collagen-Supplements

Health Benefits of Collagen Supplements

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Supplementation of collagen can provide various health benefits, including:

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<ul><li style="font-weight: 400;" aria-level="1">Can improve skin health - Collagen is an essential component of the skin. It has an important role to play in strengthening the skin, as well as in elasticity and hydration. As you get older, the body produces less collagen, which leads to dry skin and the formation of wrinkles and fine lines. [&nbsp;<a href="https://www.karger.com/Article/FullText/371708" target="_blank" data-ref="" rel="noopener">[ref. 3]</a>&nbsp;</li><li style="font-weight: 400;" aria-level="1">Can relieve joint pain - Collagen helps to maintain the integrity of cartilage - the healthy tissue that protects your joints. As the amount of collagen in the body decreases with age, the risk of degenerative joint diseases such as osteoarthritis increases. [&nbsp;<a href="https://linkinghub.elsevier.com/retrieve/pii/S0047637416302810" target="_blank" data-ref="Redirecting" rel="noopener">[ref. 4]</a>&nbsp;] Some studies have shown that collagen supplements can help improve osteoarthritis symptoms and reduce general joint pain.&nbsp;</li><li style="font-weight: 400;" aria-level="1">It can prevent the loss of bone tissue - your bones are made mainly of collagen, which gives them structure and strength. Just as collagen in the body decreases over time, so does bone mass decrease. This can lead to conditions such as osteoporosis. Studies have noted that collagen supplements can help inhibit bone tissue degradation. [&nbsp;<a href="https://www.researchgate.net/publication/299075110_Collagen_supplementation_as_a_complementary_therapy_for_the_prevention_and_treatment_of_osteoporosis_and_osteoarthritis_a_systematic_review" target="_blank" data-ref="Please Wait... | Cloudflare" rel="noopener">[ref. 5]</a>&nbsp;]</li><li style="font-weight: 400;" aria-level="1">May increase muscle mass - Studies have shown that collagen supplements help increase muscle mass in people with sarcopenia - this is the gradual loss of muscle mass that occurs with age. Researchers suggest that additional collagen intake may promote the synthesis of muscle proteins such as creatine, as well as stimulate muscle growth after exercise. [&nbsp;<a href="https://www.cambridge.org/core/product/identifier/S0007114515002810/type/journal_article" target="_blank" data-ref="Please Wait... | Cloudflare" rel="noopener">[ref. 6]</a>&nbsp;</li><li style="font-weight: 400;" aria-level="1">May promote heart health - Researchers suggest that collagen supplements may help reduce the risk of heart disease. Collagen provides structure of your arteries, the blood vessels that carry blood from the heart to the rest of your body. Without enough collagen, the arteries can become less flexible and elastic, which predisposes the development of atherosclerosis. More studies are needed in this direction to confirm the usefulness of collagen for cardiovascular health.</li><li style="font-weight: 400;" aria-level="1">Other health benefits - in particular for healthier nails, healthy intestinal mucosa, brain function and weight control.&nbsp;</li></ul>

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Collagen supplements have several benefits related to skin, joint, bone, muscle and heart health. There is not yet enough evidence to support the purported effects of collagen on weight loss or gut or brain health. We certainly know that collagen is an essential component of bones and cartilage tissue, as well as nails and skin, for which it is fundamental.

Top 6 Health Benefits Of Taking Collagen Supplements

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What-are-the-health-benefits-of-zinc

What are the health benefits of zinc

What-are-the-health-benefits-of-zinc_0_0

Zinc is important for maintaining a number of functions in the human body. In addition to supporting the immune system, it allows the body to produce proteins and DNA, contributes to wound healing and plays a role in growth and development. Like vitamin C, zinc has antioxidant properties in the body and supports the counteraction of oxidative stress. Zinc&nbsp;<a href="https://www.herbal-organic.com/bg/pubmed/Antioxidant_and_anti_inflammatory_effects_of_zinc_Zinc_dependent_NF_B_signaling_28083748" target="_blank" data-ref="Antioxidant and anti-inflammatory effects of zinc. Zinc-dependent NF-&kappa;B signaling. | Билкови и природни лекарства" rel="noopener">also plays</a> an essential role in bone tissue formation and can help prevent osteoporosis, according to a 2020 study. [&nbsp;<a href="https://www.mdpi.com/1996-1944/13/10/2211" target="_blank" data-ref="Zinc as a Therapeutic Agent in Bone Regeneration" rel="noopener">[ref. 2]</a>&nbsp;]

The-10-foods-with-the-highest-zinc-content

The 10 foods with the highest zinc content

Meat

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Meat is one of the best sources of zinc. Red meat is a particularly suitable source, but large quantities can be found in all different types of meat, including beef,&nbsp; lamb and pork. In fact, 100 grams of raw minced beef contains 4,8 mg. zinc, which is 44% of the daily recommended value.

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Mussels

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Mussels are a healthy and low-calorie option for providing zinc. Oysters contain particularly large quantities, with 6 medium-sized oysters providing 32 mg, or 291% of the daily recommended value. Other&nbsp;<a href="https://pubmed.ncbi.nlm.nih.gov/1090644/" target="_blank" data-ref="Provisional tables on the zinc content of foods - PubMed" rel="noopener">types of mussels</a>&nbsp;contain less zinc than oysters, but are still good sources.&nbsp;

Legumes

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Legumes such as chickpeas, lentils and beans contain significant amounts of zinc. For example, 100 grams of boiled lentils contain about 12% of the daily recommended value. However, these foods also contain fittings. These are antinutrients that inhibit (disrupt) the absorption of zinc and other minerals. [&nbsp;<a href="https://www.cambridge.org/core/product/identifier/S000711450200257X/type/journal_article" target="_blank" data-ref="Please Wait... | Cloudflare" rel="noopener">[ref. 4]</a>&nbsp;]

Seeds

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Seeds can be a healthy addition to a balanced diet and can help increase zinc intake. Some seeds are a more preferable choice than others. About 30 grams of hemp seeds, for example, contain 31% and 43% of the recommended daily intake for both men and women, respectively. Other seeds containing significant amounts of zinc include pumpkin and sesame seeds.

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Nuts

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Pine nuts, peanuts, cashews and almonds are suitable sources of zinc if you have no problem with the consumption of nuts (such as allergy). Nuts also contain other healthy nutrients, including healthy fats and fiber, as well as a number of beneficial vitamins and minerals.

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Cashews are a good choice for sourcing zinc. A portion of 25-28 grams contains 15% of the daily recommended value.&nbsp;

Dairy-products

Dairy products

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Dairy foods such as cheese and milk provide a host of nutrients, including calcium, zinc and others. Milk and cheese are two types of dairy products that contain large amounts of bioavailable zinc, so if you consume dairy products you can get more easily absorbed zinc.

Eggs

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Eggs contain an average amount of zinc and are a good source of choline as well as protein. One large egg contains 5% of the daily recommended value for zinc, as well as a mix of other nutrients, including proteins, healthy fats, B vitamins, selenium and others.

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Whole-grain-products

Whole grain products

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Whole grains such as wheat, quinoa, rice and oats contain little zinc. However, like legumes, cereals may contain phytates that bind to zinc and reduce its absorption. Therefore, their presence in the diet should be limited.

Vegetables

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Some vegetables contain good amounts of zinc and can contribute to your daily needs, especially if you do not eat meat. Potatoes, both ordinary and sweet varieties, contain approximately 1 mg. which is 9% of the RDI.

Dark-chocolate

Dark chocolate

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Perhaps surprisingly, dark chocolate contains certain amounts of zinc. In fact, 100-grams 70-85% dark chocolate contains 3,3 mg. zinc or 30% of RDI. This is another reason to allow yourself sweet sometimes and without remorse.

Zinc is an essential mineral and a balanced diet can provide optimal amounts of it. Good sources of zinc are nuts, seeds, legumes, mussels and meat, some dairy products and eggs, some vegetables.

The 10 Best Foods That Are High in Zinc  + Benefits of The Mineral

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The 10 Best Foods That Are High in Zinc  + Benefits of the mineral

What-are-the-benefits-of-vitamin-E

What are the benefits of vitamin E 

What-are-the-benefits-of-vitamin-E_0_0

Vitamin E is a fat-soluble antioxidant in many foods. It supports the immune system, helps maintain healthy blood vessels and plays a role in gene expression and cell signaling. In fact, vitamin E is a term used to describe 8 different fat-soluble tocopherols and tocotrienols, with alpha-tocopherol being the most biologically active. &nbsp;<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3997530/" target="_blank" data-ref="Page not available - PMCTwitterFacebookLinkedInGitHubSM-TwitterSM-FacebookSM-Youtube" rel="noopener">[ref. 1]</a>&nbsp;

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Vitamin E acts as an antioxidant, protecting cell membranes from oxidative damage. Currently, antioxidant effects are being studied for use in the treatment of diseases causing bone loss, cardiovascular disease, diabetes mellitus and associated concomitant diseases, eye diseases, inflammatory diseases (including skin conditions), lipid disorders, neurological diseases and radiation damage. &nbsp;<a href="https://www.herbal-organic.com/bg/pubmed/Vitamin_E_17628169" target="_blank" data-ref="Vitamin E. | Билкови и природни лекарства" rel="noopener">[Ref. 2]</a>&nbsp;

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Many foods provide vitamin E. Nuts, seeds and vegetable oils are among the best sources of alpha-tocopherol, and significant amounts are available in green leafy vegetables and fortified cereals. In the following list you will find the various plant and animal foods high in vitamin E to include in your diet.

Foods-high-in-vitamin-E

Foods high in vitamin E 

Animal-foods-high-in-vitamin-E

Animal foods high in vitamin E 

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<ol><li style="font-weight: 400;" aria-level="1">Goose meat - 16% percentage daily value per serving (DV)</li><li style="font-weight: 400;" aria-level="1">Atlantic salmon - 14% daily value per serving</li><li style="font-weight: 400;" aria-level="1">Rainbow trout - 13% daily value per serving</li><li style="font-weight: 400;" aria-level="1">Octopus - 7% daily value per serving</li><li style="font-weight: 400;" aria-level="1">Cod (dried) &mdash; 5% percentage daily value per serving</li></ol>

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Vegetable-foods-high-in-vitamin-E

Vegetable foods high in vitamin E 

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<ol><li style="font-weight: 400;" aria-level="1">Wheat germ oil - 135% DV per serving</li><li style="font-weight: 400;" aria-level="1">Sunflower seeds - 66% DV per serving</li><li style="font-weight: 400;" aria-level="1">Almonds - 48% DV per serving</li></ol>

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<ol><li style="font-weight: 400;" aria-level="1">Hazelnut oil - 43% DV per serving</li><li style="font-weight: 400;" aria-level="1">Sunflower oil - 37% DV per serving</li><li style="font-weight: 400;" aria-level="1">Almond oil - 36% DV per serving</li><li style="font-weight: 400;" aria-level="1">Hazelnuts - 28% DV per serving</li><li style="font-weight: 400;" aria-level="1">Pine nuts - 18% DV per serving</li><li style="font-weight: 400;" aria-level="1">Peanuts - 16% DV per serving</li><li style="font-weight: 400;" aria-level="1">Avocado - 14% DV per serving</li><li style="font-weight: 400;" aria-level="1">Paprika (raw) &mdash; 13% DV per serving</li><li style="font-weight: 400;" aria-level="1">Brazilian nuts - 11% DV per serving</li><li style="font-weight: 400;" aria-level="1">Mango - 10% DV per serving</li><li style="font-weight: 400;" aria-level="1">Green turnips (raw) &mdash; 10% DV per serving</li><li style="font-weight: 400;" aria-level="1">Kiwi - 7% DV per serving</li></ol>

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Cooking-oils-high-in-vitamin-E

Cooking oils high in vitamin E 

Cooking-oils-high-in-vitamin-E_2_0

Besides wheat germ oil, hazelnut, sunflower and almond oil, other oils also provide good amounts of vitamin E. These are safflower oil (31% DV), rice bran oil (29% DV), grape seed oil (26% DV).

How-much-vitamin-E-do-I-need?

How much vitamin E do I need? 

How-much-vitamin-E-do-I-need?_3_0

According to your age, the amount of daily vitamin E varies (as well as for pregnant women), as follows:&nbsp;

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<ul><li style="font-weight: 400;" aria-level="1">19 years and older: 15 (mg/day), but not more than 1000 mg/day</li><li style="font-weight: 400;" aria-level="1">During pregnancy: 15 (mg/day), but not more than 1000 mg/day</li><li style="font-weight: 400;" aria-level="1">During lactation: 19 (mg/day), but not more than 1000 mg/day</li></ul>

Should-you-take-a-vitamin-E-supplement?

Should you take a vitamin E supplement? 

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It is not necessary unless you have proven vitamin E deficiency.

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Most people can get enough vitamin E through the huge selection of foods that contain it. Vitamin E is a fat-soluble vitamin, which means our body can store it in the liver to use it for situation where we might get less vitamin E than usual. &nbsp;<a href="https://www.herbal-organic.com/bg/pubmed/Beyond_vitamin_E_supplementation_an_alternative_strategy_to_improve_vitamin_E_status_16008112" target="_blank" data-ref="Beyond vitamin E supplementation: an alternative strategy to improve vitamin E status. | Билкови и природни лекарства" rel="noopener">[ref. 3]</a>&nbsp;

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People who may have trouble getting enough vitamin E are those who are on very low-fat diets or who have health problems that make it difficult to digest fat.

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If you eat a variety of foods rich in antioxidants, such as vegetables, fruits, whole-grains and moderate amounts of unsaturated fats from vegetable oils, fish, nuts and seeds, you should provide yourself with a healthy amount of vitamin E every day.

Vitamin E is an important antioxidant that is found in a wide variety of foods. For this reason, most people are not at risk of deficit and can easily secure it. Other fat-soluble vitamins, such as vitamin A and D, are also important.