Vitamin E

Image via WikipediaVitamin E is a potent antioxidant which was discovered about 80 years ago. Rich sources of vitamin E include the following: wheat germ, almonds, peanuts, vegetable oils (such as safflower, corn, soybeans), green leafy vegetables and walnuts and many others. You can also take vitamin E supplements of 400 IU per day.

Vitamin E is stored in the body’s fatty tissues where it will release its antioxidant powers and protect the cells by deactivating free radials. It also aids in the formation of red blood cells and eases the use of trace mineral selenium and vitamins A and K. Vitamin E actually pertains to a group of compounds called tocopherols and tocotrienols. Most E products contain only tocopherols such as alpha, beta, delta and gamma-tocopherols with alpha-tocopherol considered as the most potent form. Recently though researchers have identified tocotrienols that promotes healthy heart.

There is a number of health benefits one can derived with taking vitamin E supplements. Among these include:

Ø It prevents heart disease and other complications associated with heart disease. Vitamin E seems to prevent oxidation of LDL or bad cholesterol which is the initial stage in the development of atherosclerosis which is buildup of plague in the arteries impeding normal circulation. As of the moment, no correlation between vitamin E and heart disease prevention have been satisfactorily established.
Ø It protects against prostate and other cancers. Due to its antioxidant properties, E vitamin protects cell membranes from the effects of free radicals which are results to cancer. But this effect could not be verified yet.
Ø It prevents cataracts and macular degeneration. Studies indicate that E vitamin can protect against cataracts and macular degeneration.
Ø It slows down the progress of Alzheimer’s disease and dementia due to its antioxidant properties.
Ø It slows down the aging process and enhances immunity by protecting cells from free radical damage.
Ø It promotes healing of burns, eczema and other skin problems.

Vitamin E comes in the following formulations: tablet, softgel, oil, liquid, cream and capsule. The recommended intake of E vitamin is 15 mg or equivalent to more or less 23 IU per day. Vitamin E deficiency can cause neurological damage. This rarely happens however because it often occur in people that impedes fat absorption since Vitamin E is fat-soluble vitamin. It is quite easy to obtain vitamin E with well-balanced diet and a minimum intake of polyunsaturated fat. For those who took excessive amounts of vitamin E at 1,000 IU a day may experience diarrhea and headaches. Doses beyond 800 IU a day of vitamin E may impede with the ability to clot blood causing risk to people taking blood thinners medicine. (anticoagulants). Taking high dosage of E vitamin will interfere with the absorption of vitamin A.

In most people, supplement dosage of 400 IU or less of vitamin E is enough since high doses pose risks. Vitamin E is effective when taken with vitamin C because the latter promotes absorption. Vitamin E products marked ‘mixed tocopherols’ are absorbed well.
For general health, take 200-400 IU daily. To prevent heart disease, take up to 800 IU daily. To prevent cancer, take up to 800 IU daily. In order to maximize its benefits, take vitamin E at the same time daily. Take this fat-soluble vitamin E with food that contains fat.

Vitamin E’s has mild blood-thinning effect which could cause problems when taken with another anticoagulant or blood-thinning supplement such as ginkgo biloba. If you have high blood pressure, consult your doctor before taking vitamin E supplements.