Vitamin E

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Vitamin E
Written by Christina Whitford

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Vitamin E is Fat-Soluble. Vitamin E's most important function is as an antioxidant. Along with vitamin A, vitamin E helps the body produce superoxide dismutase (SOD), which scavenges for free radicals. Vitamin E is one of the least understood vitamins. Deficiencies have been linked with cataracts and weakened cells in the lungs, heart and liver as well as infertility. High concentrations of Vitamin E are found in male testes but its role in fertility is not fully understood and there is little support for vitamin E as a sexual potency enhancer. Some studies also show vitamin E improves blood circulation in the extremities. This improved blood circulation role may improve the body's ability to heal muscle tissue, skin wounds, and reduce formation of scar tissue. Vitamin E deficiency is most commonly linked with low red blood cell count (anemia) and circulation problems, usually in the legs.

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Natural vs. Synthetic Vitamin E

You may have heard that natural Vitamin E is better than synthetic Vitamin E. While this is true, it is only for Vitamin E (not other vitamins such as A, B, C, etc). This is because the molecular structure of Vitamin E found in natural sources is not exactly replicated by synthetic manufacturing methods. As a result, our bodies do not recognize, retain, and utilize the synthetic version as effectively. In fact, there are ever-growing numbers of studies that indicate you must take 60 IU of synthetic Vitamin E to get the benefit of 30 IU (Daily Value set by the Food and Drug Administration) of Vitamin E that is derived from natural sources. In other words, synthetic versions are only about half as active in the human body. So when you choose a Vitamin E supplement, be sure to note if the source is synthetic (dl-alpha-tocopherol) or natural (d-alpha-tocopherol or a blend of tocopherol isomers including d-alpha, d-beta, d-delta, and d-gamma). Being aware of the source allows you to adjust how much you should take to meet your goals and avoid paying the same price for a supplement that is only half as valuable to your body.

Daily Intake

If you compare the RDA of 15 IU (males) and 12 IU (females) with levels recommended by a variety of other sources you will find a huge discrepancy. For instance, the Alliance for Aging Research (a non-profit research organization) recommends 100 to 400 IU for adults. The RDA is designed to prevent deficiencies and has, in fact, been reduced over the years. However, a normal diet will not allow for consumption levels beyond approximately 20 - 30 IU While studies show 15 IU will prevent deficiencies, many of the antioxidant benefits will not be achieved at levels this low. Recommended levels of 100 IU to 800 IU are common in the medical literature. At these levels, toxicity for healthy individuals is minimal (see note on high blood pressure).

Excessive Intake

Compared to the other fat-soluble vitamins

Supplemental Forms

Look for vitamin E in the form of d-alpha tocopherol, the natural form that has been proven more effective than the synthetic form (dl-alpha tocopherol) found in many mass market vitamin products. (The letter "d' designates natural tocopherols, the letters "dl" designate synthetic forms.) In fact, it is preferable to take supplements that offer "mixed tocopherols," including d-beta, d-gamma, d-delta tocopherols, tocotrienols, etc. This is because each form of vitamin E offers different antioxidant properties, and vitamin E occurs in foods as mixed tocopherols.

Product Recommendations

	All Natural d-Alpha Tocopherols

Food Sources

Cooking and food processing causes a loss of vitamin E in foods. Processed grains lose up to 80% of their vitamin E content, and freezing destroys much of the vitamin. Tocopherol is manufactured by plants and is most common in the oils of plant sources. Vegetable oils are a concentrated food source but are, of course, an extremely fatty, caloric way to get sufficient dietary vitamin E. Wheat germ oil is the richest, healthiest food source. Animal sources come indirectly from their consumption of plants and the storage of vitamin E in fat tissue.

Safety

There is little evidence of toxicity in levels up to 800-1200 IU Vitamin E facilitates the absorption of vitamin A, but megadoses may actually interfere with this absorption. Vitamin E may also be harmful if high blood pressure is a problem