VITAMIN E
The ideal candidates, functions and forms.
For many consumers, the myriad of supplements crowding store shelves generates more confusion than anything. Which vitamins do I really need? Can any of these harm me? To add to the confusion, recent reports have suggested possible harm from taking vitamin E, a supplement previously thought of as a safe standard. Other reports maintain the vitamin’s safety. In an effort to ease some of the nutrient-related befuddlement, this article will address the benefits of extra vitamin E and its preferred sources.
Vitamin E acts primarily as an antioxidant. Many bodily processes result in the production of free radicals, which can lead to cellular stress and inflammation, thought to be key factors related to heart disease and cancer. Antioxidants provide protection by neutralizing these free radicals.
Vitamin E actually has multiple forms, including alpha-, beta-, gamma- and delta-tocopherols. Alpha-tocopherol is the form most often found in vitamin E supplements and within the body. Alpha-tocopherol will often be listed as d-alpha-tocopherol or dl-alpha-tocopherol. The dl form is the more synthetic, less preferred, version of the two. Though alpha-tocopherol is the most common form of vitamin E in the body, the beta, delta and gamma forms are needed as well. Any time you supplement with vitamin E, look for the d-alpha form along with mixed tocopherols (the term for additional forms). Take this nutrient with food.
As with nearly all vitamins and minerals, strive for adequate and consistent dietary intake of vitamin E. Main food sources include whole grains, leafy vegetables, nuts and seeds.
Clinically, this nutrient is used for both prevention and treatment. Please consider taking vitamin E if you suffer from, or are at risk for, the following:
• Restless legs. 400-800 IU has been shown to help with leg cramps.
• Hot flashes. Patients can try 800 IU a day, with food. This is best for patients with a history of breast cancer who do not have the option of hormone-based treatments.
• Brain health. 400 IU daily, with food. The brain is an organ that is comprised of a significant amount of fat. Vitamin E is thought to be part of the team that helps prevent damage to fat, in the brain and elsewhere.
• General wellness. 400 IU daily, with food.
Though recent research has cast vitamin E as a dangerous supplement, it’s important to note whether the study used only the alpha form of vitamin E, or if it examined the additional forms as well [1]. A 19-year trial of 29,000 male smokers looked at the effects of vitamin E on various causes of death [2]. Men with the highest blood values of vitamin E had notably decreased rates of prostate and lung cancer, as well as stroke. These results certainly support the side for supplementation. Other studies have suggested that most Americans are not getting adequate amounts of vitamin E in their diets [3, 4]. Based on the aforementioned study, prevention of many chronic illnesses could be helped by maintaining higher values of vitamin E.
References:
1. Falloon, W. (2007). Life Extension, p. 7-10.
2. Wright, M.E., Lawson, K.A., Weinstein SJ, et al. (2006). Higher baseline serum concentrations of vitamin E are associated with lower total and cause-specific mortality in the alpha-tocopherol, beta-carotene cancer prevention study. Am J Clin Nutr, 84(5):1200-7.
3. Traber, M.G. (2006). How much Vitamin E?... Just enough! Am J Clin Nutr, 84(5):959-60.
4. Maras, J.E., Bermudex, O.I., Qiao, N., et al. (2004). Intake of alpha–tocopherol is limited among U.S. adults. J AM Diet Assoc, 104(4):567-75.
Other Trusted Sources:
National Institutes of Health Office of Dietary Supplements
Oregon State University
Mayo Clinic
Supplements
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