It also decreases some of the harmful effects of sun damage and is useful in decreasing menopausal and premenstrual symptoms. Vitamin E is found in plant oils, dark green leafy vegetables, whole grain cereal products, liver, egg yolk, nuts, seeds, milk fat and butter. It contains PABA which helps protect against sun damage. Women on birth control pills use more of the B complex vitamins and might consider taking supplements. B complex must be taken with food and recommended intake is 300 mg a day.
Good sources are nutritional yeast, dark green leafy vegetables, liver and orange juice.
Many breakfast cereals are also fortified with this vitamin. New studies are finding ever more importance in this vitamin. Women of childbearing age benefit particularly from folic acid, as it reduces the risk of neural tube defects in newborns. And folic acid may help lower homocysteine levels in the blood, reducing the risk of heart disease.