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  Information and Resource Guide

Facts about Vitamin E
Vitamin E is an antioxidant that helps to neutralize substances called free radicals, which are believed to be partly responsible for aging and disease. This nutrient works in fats and oils (fat-soluble) and is complementary to vitamin C, which is a water-soluble nutrient.


Facts About Vitamin E:


There are eight different forms of Vitamin E, four tocopherols, alpha-, beta-, gamma- and delta-, and four tocotrienols (also alpha-, beta-, gamma- and delta-). Some researchers believe that alpha-tocopherol is the most important form, while others believe that the other three tocopherols are equally as important.


Vitamin E plays a large role in protecting against oxidation of fatty acids and cholesterol, helping to prevent oxidative damage to cell membranes, arteries and veins.


Vitamin E improves circulation, and is important for tissue repair and skin health. It modulates production of prostaglandins, reduces inflammation, and improves tension, pain, irritability and incoordination. E also prevents other fat-soluble vitamins from being destroyed by oxygen and it helps the body to use vitamin A.


This nutrient may also be beneficial in Epilepsy, Immune function, Intermittent claudication, Osteoarthritis, Rheumatoid arthritis, Impotence, Alzheimer's disease, Angina, Atherosclerosis, Athletic performance, Bronchitis, Cold sores, Dermatitis herpetiformis, Diabetes, Heart attack, cancer (reduces risk), Pancreatic insufficiency, Premenstrual syndrome, Skin ulcers and Health, Wound healing, and Yellow nail syndrome.


Symptoms of Deficiency


Vitamin E deficiency results mainly in neurological symptoms, including impaired balance and coordination, peripheral neuropathy, muscle weakness, and eye damage. In children, the developing nervous system is especially vulnerable to vitamin E deficiency. Adults who develop malabsorption of vitamin E in may not develop neurological symptoms for 10-20 years.


Other symptoms of deficiency include anemia, fragile capillaries, hemolytic anemia in infants, infertility in men and women, menstrual problems, miscarriage, shortened blood cell life span and uterine degeneration.


Herbal Sources


  • alfalfa

  • bladderwrack

  • dandelion

  • dong quai

  • flaxseed

  • nettle

  • oat straw

  • raspberry leaf

  • rose hips

Recommended Daily Intake


The recommended daily intake for this nutrient for adults is 22.5 IU (15 mg), whereas for optimal health, a daily intake of 400 to 1,200 IU is sometimes advised.


Scientists at the Linus Pauling Institute feel there exists credible evidence that taking a supplement of 200 IU of natural source d-alpha-tocopherol daily with a meal may help protect adults from chronic diseases like heart disease, stroke, neurodegenerative diseases, and some types of cancer.

Foods Containing Vitamin E


  • olive oil

  • wheat germ oil

  • sunflower oil (cold pressed)

  • cottonseed oil (cold pressed)

  • safflower oil (cold pressed)

  • corn oil (cold pressed)

  • whole grains

  • dark green leafy vegetables

  • nuts and seeds

  • eggs

  • avocados

As with many nutrients, E is lost when foods are cooked or processed. Commercially processed vegetable oils are low in E, so if you depend on vegetable oils for your E, then you should choose cold-pressed oils.


 For some people getting enough E from diet alone can be difficult, so a vitamin E supplement may be something to consider.


Precautions


If you have high blood pressure, take blood thinners like aspirin or anticoagulant drugs, or are vitamin K deficient, you should not take high doses of E. Consult your health care professional for situations like these. Also, do not take Iron supplements at the same time that you take Vitamin E.


Certain medications may decrease the absorption of vitamin E, including cholestyramine, colestipol, isoniazid, mineral oil, orlistat, sucralfate, and the fat substitute, olestra. Anticonvulsant drugs such as phenobarbitol, phenytoin, or carbamazepine may decrease plasma levels of vitamin E

Natural vs. Synthetic


Natural E has approximately twice the bioavailability of synthetic E. If you're one who reads labels, natural E is shown as "d-alpha-tocopherol" and synthetic is "dl-alpha-tocopherol".


Obviously, with twice the effectiveness, natural E is the way to go. As a general rule, cheap vitamins will usually be synthetic, and those with natural E (d-alpha-tocopherol) will probably cost a little more.


Another factor to consider is that although most research has focused on alpha-tocopherol, there are three other tocopherols (beta, gamma and delta) that are also important. Research has shown that supplementing with alpha alone can reduce levels of the other tocopherols.


So for safety and effectiveness, try to use a supplement containing all the tocopherols (it will say "mixed tocopherols" on the label). And make sure they're natural rather than synthetic.

Vitamin E Overdose


Recently (Nov.2004) there were worldwide headlines suggesting that people who take vitamin E have a higher risk of dying earlier than people who don't.


These headlines were based on a study published in the Annals of Internal Medicine in November, and carried out by researchers at John Hopkins.


This was not an actual physical study, but rather a compilation of data from many studies selected by the researchers and fed into "meta-analysis" software to reach their conclusion on vitamin E overdose.


These conclusions can be highly speculative due to the variables in each study included in the analysis, such as:

  • was the source of vitamin E natural or synthetic (the difference is significant)

  • what was the study duration

  • what was the health/disease condition of the subjects


Plus, there are other variables like the addition of other minerals and vitamins along with E, pre-existing medical conditions like cancer, Alzheimers, Parkinsons, heart disease and others in the study participants.


It also turns out the editors of the journal where the study was published admit that the findings may not apply to healthy people. We feel that the study doesn't provide definitive proof of anything due to the lack of uniform protocols and patient groups.


Tips for Choosing Nutritional Supplements



Wishing You Good Health!
The Editors  i-health-info.com



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