Vitamin E
Vitamin E is a generic term for tocopherols. There are a few different tocopherols such as alpha, beta, gamma, and delta but the most used form is alpha-tocopherol because it has the highest bioavailability (easily absorbed). Vitamin E is a fat soluble nutrient found in a wide variety of foods. It is also an anti-oxidant which helps protect cells form damage caused by free radicals.
Vitamin E is needed by the body to boost the immune system to fight off invading bacteria and viruses. It also helps widen blood vessels which helps keep our blood from clotting within. Cells within our body also use Vitamin E to communicate and interact with one another.
Vitamin E Benefits
Vitamin E provides several benefits because of its antioxidant and anti-inflammation properties.
- Helps to Boost the Immune System
- May reduce Heart Disease
- May reduce Cancer
- Can reduce Eye Disorders
- May help Mental Function in the Elderly
- Has Anti-Aging effects on the Skin
- Helps promote good Blood Circulation
- May help Reduce Arthritis
Vitamin E Deficiency Symptoms
Vitamin E deficiency is rare in healthy people but the diets of most Americans provide less than the recommended amounts of Vitamin E. Vitamin E deficiency can cause nerve and muscle damage the result in the loss of feeling.
- Numbness in the Arms and Legs
- Loss of control of Body Movement
- Muscle Weakness
- Vision Problems
- Weakened Immune System
Diseases related to Vitamin E Deficiency
Spinocerebellar ataxia is a disease related to Vitamin E deficiency along with peripheral neuropathy, retinopathy and skeletal myopathy. It is thought that Vitamin E may help reduce the chances of developing heart disease but there is little evidence supporting this. Vitamin E has also been thought to possibly reduce the chance of developing different types of cancer, but studies on this subject are inconsistent and limited. It is thought that age-related macular degeneration may be slowed with Vitamin E supplementation. As far as helping with mental function such as in Alzheimer’s disease there is little evidence to really support such a claim but long term studies have not been performed.
People at Risk for Vitamin E Deficiency
- People with Crohn’s Disease
- People with Cystic Fibrosis
- People with Ataxia Vitamin E Deficiency(AVED)
Best Vitamin E Supplements
Vitamin E is actually the name of 8 related compounds. Natural Vitamin E in food and supplements is listed as “d-alpha-tocopherol” on labels. Synthetic Vitamin E is listed as “dl-alpha-tocopherol”. The natural form is more potent than the synthetic compound a 150 IU of synthetic Vitamin E is equivalent to 100 IU in the natural form.
Certain Vitamin E supplements provide different forms of the vitamin, like gamma-tocopherol, tocotrienols, and mixed tocopherols. Scientists are not certain if any of these forms are superior to the alpha-tocopherol most commonly found in supplements.
Vitamin E Foods
- Sunflower oil, Safflower oil, Wheat Germ oils
- Almonds, Peanuts, Sunflower seeds
- Hazelnuts
- Spinach
- Broccoli
Vitamin E Toxicity or Overdose
Getting Vitamin E from natural food is not risky or harmful but in supplement form high doses might increase the risk of bleeding. The highest safe level of vitamin E for adults is considered to 1,500 IU/day for natural forms or vitamin E and 1,100 IU/day for the synthetic form.
Vitamin E Interactions with Medications
Vitamin E can increase the risk of bleeding in people taking anticoagulant or antiplatelet medicines, such as warfarin (Coumadin)
Vitamin E and other anti-oxidants may reduce the heart protective effects of two drugs taken in combination (a statin and niacin) to affect blood cholesterol levels.
Taking antioxidant supplements may alter effectiveness of chemotherapy; more research needs to be performed.
Recommended Dietary Allowances
- 0-6 months: 4mg (6 IU)
- 7-12 months: 5mg (7.5 IU)
- 1-3 years: 6mg (9 IU)
- 4-8 years: 7mg (10.4 IU)
- 9-13 years: 11mg (16.4 IU)
- 14-18 years: 15mg (22.4 IU)
- > 18 years: 15mg (22.4 IU)
- Pregnant: 15mg (22.4 IU)
- Lactating: 19mg (28.4 IU)
Tolerable Upper Intake Levels
- 1-3 years 200 mg (300 IU)
- 4-8 years 300 mg (450 IU)
- 9-13 years 600 mg (900 IU)
- 14-18 years 800 mg (1,200 IU)
- 19+ years 1,000 mg (1,500 IU)