The Role of Vitamin E in Endometriosis Nutrition

Endometriosis is a long-term condition that affects many women around the world. It can cause severe pain and infertility. Medications such as NSAIDs (non-steroidal anti-inflammatory drugs), hormonal treatments, and surgery to manage pain are commonly used in endometriosis care. Beyond medical management, a diet rich in antioxidants, particularly vitamins E and C, has been shown in research to reduce pain associated with endometriosis.  

How Vitamin E Helps with Endometriosis

Research shows that something called "oxidative stress" might make endometriosis worse. Oxidative stress happens when harmful molecules, called reactive oxygen species (ROS), damage the cells in your body. These molecules can make inflammation and pain worse. Antioxidants, like vitamin E, help fight ROS, reducing their harmful effects.

Vitamin E has two main forms: tocopherols (TCPs) and tocotrienols (TCTs). These forms have strong antioxidant and anti-inflammatory effects, making vitamin E helpful for managing pain and inflammation. Studies also suggest that when vitamin E is combined with another antioxidant, vitamin C, it works even better at lowering inflammation and protecting cells.

Studies Supporting Vitamin E for Endometriosis

Scientists have studied how vitamin E can help women with endometriosis. Here are some findings:

1. Less Chronic Pelvic Pain Research shows that taking vitamins E and C together can significantly lower pelvic pain. In one study, women who took these antioxidants had their pain scores drop significantly in eight weeks. On the other hand, women who took a placebo reported more pain. (2)

2. Better Period Pain Relief Painful periods, called dysmenorrhea, are common in endometriosis. One study found that women who took antioxidants like vitamin E experienced lower pain levels, had a shorter duration of pain, and had less menstrual blood loss (1)

3. Easier Intimacy Pain during sex, also called dyspareunia, is another symptom of endometriosis. Research shows that taking vitamin E can help reduce pain with intercourse, which could improve quality of life. (2)

How Vitamin E Works

Vitamin E helps reduce pain and inflammation in several ways:

• Lowering Inflammation: It blocks the production of substances like prostaglandins, which cause pain and inflammation.

• Fighting Oxidative Stress: It neutralizes ROS and prevents damage to cells.

• Teamwork with Vitamin C: Vitamin C helps recycle vitamin E, making it even more effective at reducing inflammation.

Foods High in Vitamin E

Eating foods rich in vitamin E can be a simple way to improve your health and ease endometriosis symptoms. Some top sources of vitamin E include:

• Nuts and Seeds: Almonds, sunflower seeds, and hazelnuts

• Vegetable Oils: Sunflower oil, safflower oil, and wheat germ oil

• Leafy Greens: Spinach and broccoli

• Fortified Foods: Some cereals are fortified with vitamin E

High Vitamin E&C Sample Menu:

Here are some meals rich in protein, vitamin C, and vitamin E:

Breakfast:

• Smoothie with spinach, strawberries, avocado, almond milk, and a scoop of protein powder (plant-based or whey).

• Whole-grain toast spread with almond butter, scrambled eggs, and sauteed veggies

Morning Snack:

• A small handful of almonds, a hard-boiled egg, and a fresh orange.

Lunch:

• A salad made with spinach, kale, cherry tomatoes, salmon, sunflower seeds, and dressing.

• Grilled or baked chicken with steamed broccoli, brown rice, and grapes

Afternoon Snack:

• Sliced bell peppers with hummus, a few slices of turkey, and 1 oz of hazelnuts

Dinner:

• Stir-fried tofu with carrots, peppers, spinach, and broccoli served with brown rice and mango

Dessert:

• A few squares of dark chocolate with a small handful of almonds.

• Greek yogurt with a sprinkle of peanuts or hazelnuts.

Should You Take Vitamin E Supplements for Endometriosis?

While getting vitamin E from food is safe and healthy, taking supplements can be tricky. The recommended amount of vitamin E for adults is 15 mg daily, but some supplements contain much more. Taking too much vitamin E might cause side effects, like an increased risk of bleeding. The tolerable upper intake level (maximum amount) for Vitamin E for adults is 1000 mg/day Always talk to a doctor or registered dietitian before starting any new supplement. (4)

Final Thoughts

Vitamin E is a powerful antioxidant that can help reduce pain and inflammation in endometriosis. Research supports its benefits, but more studies are needed to fully understand how it works and how to use it best. Adding vitamin E-rich foods to your meals alongside vitamin C-rich foods is a safe and effective way to increase your vitamin C intake. Talking to your healthcare provider about supplements might be a good step toward feeling better and managing your symptoms.

Sources:

1. BAYU, P.; WIBISONO, J. J. Vitamin C and E antioxidant supplementation may significantly reduce pain symptoms in endometriosis: A systematic review and meta-analysis of randomized controlled trials. PloS One, [s. l.], v. 19, n. 5, p. e0301867, 2024. DOI: 10.1371/journal.pone.0301867. Disponível em: https://research-ebsco-com.proxy.heal-wa.org/linkprocessor/plink?id=6e4900dd-089c-326c-a741-5d6ea8f89bcc. Acessed: 11 Dec. 2024.

2. Md Amin, N. A., Sheikh Abdul Kadir, S. H., Arshad, A. H., Abdul Aziz, N., Abdul Nasir, N. A., & Ab Latip, N. Are Vitamin E Supplementation Beneficial for Female Gynaecology Health and Diseases? Molecules. 2022 Mar 15; 27(6): 1896. DOI: 10.3390/molecules27061896. PMID: 35335260; PMCID: PMC8955126.

3. AMINI, L. et al. The Effect of Combined Vitamin C and Vitamin E Supplementation on Oxidative Stress Markers in Women with Endometriosis: A Randomized, Triple-Blind Placebo-Controlled Clinical Trial. Pain Research & Management, [s. l.], v. 2021, p. 5529741, 2021. DOI: 10.1155/2021/5529741. Disponível em: https://research-ebsco-com.proxy.heal-wa.org/linkprocessor/plink?id=b75731e7-7478-3473-ac07-9f15cb672093. Accessed: 11 Dec 2024.

4. National Institutes of Health, Office of Dietary Supplements. Vitamin E - Fact Sheet for Health Professionals. Disponível em: https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/#h2. Accessed 11 Dec 2024.