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What Is It
Vitamin E is a generic term for a group of related compounds
called tocopherols, which occur in four major forms: alpha-,
beta-, delta-, and gamma-tocopherols. Alpha-tocopherol is
the most common and most potent form of the vitamin. Because
it is fat-soluble, vitamin E is stored for relatively long
periods in the body, mainly in fat tissue and the liver. Vitamin
E is found in only a few foods, and many of these are high
in fat, which makes it difficult to get the amount of vitamin
E you require while on a healthy low-fat diet. Therefore,
supplements can be very useful in obtaining optimal amounts
of this nutrient.
What Does It Do
One of vitamin E's basic functions is to protect cell membranes.
It also helps the body use selenium and vitamin K. But vitamin
E's current reputation comes from its disease-fighting potential
as an antioxidant-meaning it assists in destroying or neutralizing
free radicals, the unstable oxygen molecules that cause damage
to the cells.
Common Uses
• Helps protect against heart disease, certain cancers,
and various other chronic ailments.
• May delay or prevent cataracts.
• Enhances the immune system.
• Protects against secondhand smoke and other pollutants.
• Aids in skin healing.
Prevention
By safeguarding cell membranes and acting as an antioxidant,
vitamin E may play a role in preventing cancer. Some of the
most compelling research to date suggest that vitamin E can
help protect against cardiovascular disease, including heart
attack and stroke, by reducing the harmful effects of LDL
("bad") cholesterol and by preventing blood clots.
In addition, vitamin E may offer protection because it works
to reduce inflammatory processes that have been linked to
heart disease. Findings from two large studies suggest that
vitamin E may reduce the risk of heart disease by 25% to 50%-
and it may prevent chest pain (angina) as well. And recent
findings suggest that taking vitamin E with vitamin C may
help block some of the harmful effects of a fatty meal.
Additional Benefits
Because it protects cells from free-radical damage, some experts
think that vitamin E may retard the aging process. There is
also evidence to suggest that it improves immune function
in the elderly, combats toxins from cigarette smoke and other
pollutants, treats Parkinson's disease, postpones the development
of cataracts, and slows the progression of Alzheimer's disease.
Other research found that vitamin E can relieve the severe
leg pain caused by a circulatory problem called intermittent
claudication. It may alleviate premenstrual breast pain and
tenderness as well. In addition, many people report that applying
creams or oils containing vitamin E to skin wounds helps promote
healing.
How Much You Need
The RDA for vitamin E is 8 mg for women and 10 mg form men
daily - which is equal to 12 to 15 IU. Although this amount
may be enough to prevent deficiency, higher doses are needed
to provide the full antioxidant effect.
If You Get Too Little: Intakes of vitamin
E below the RDA can lean to neurological damage and shorten
the life of red blood cells. If you are eating a balanced
diet, however, you are probably not at risk.
If You Get Too Much: No toxic effects from
large doses of vitamin E have been discovered, even at levels
as high as 3,200 IU a day. Minor effects, such as headaches
and diarrhea, have rarely been reported. But, large doses
of vitamin E can interfere with the absorption of vitamin
A.
How To Take It
Dosage: To obtain the disease-fighting potential
of vitamin E, many expert recommend 400 800 IU daily in capsule
or tablet form. (This total includes amounts you get in a
multivitamin.) Doses of up to 1,200 IU have been recommended
for people at high risk for heart disease and certain cancers.
It may be particularly effective when taken with Vitamins
C.
Guidelines For Use: Try to take vitamin E
supplements at the same time each day. Combining it with a
meal decreases stomach irritation and increases the absorption
of this fat-soluble vitamin. For topical use, break open a
capsule and apply the oil directly to your skin, or use a
commercial cream containing vitamin E as needed.
Other Sources
Wheat germ is an outstanding dietary source of vitamin E:
1 ounce (about 2 tablespoons) contains the equivalent of 54
IU. Beneficial amounts of vitamin E are also found in vegetable
oils, nuts and seeds (hazelnuts, almonds, sunflower seeds),
green leafy vegetables, and whole grains.
Caution!
• People on prescription blood thinning drugs (anticoagulants)
or aspirin should consult their doctor before using vitamin
E.
• Do not take vitamin E two days before or after surgery.
Latest Findings
• In a recent study of thousands of smokers, vitamin
E supplements reduced the risk of prostate cancer by 33% and
the death rate from the disease by 41%. The dosage was 50
IU a day, indicating that even low doses of vitamin E may
offer protective benefits.
• Taking vitamin E supplements may strengthen the immune
systems of older people. In a study of 88 healthy subjects
age 65 and older, those taking 200 IU of vitamin E each day
showed the greatest increase in immune-system responses (such
as buildup of antibodies to fight disease).
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