Vitamin E – A Miracle Medicine?

By JoAnn Prophet, MS, RD

Vitamin E appears in headlines so frequently now and is associated with such exciting results that you may be wondering if you are getting enough Vitamin E yourself. What exactly does this vitamin do? How much do you need? What foods contain Vitamin E? Why does it keep making the news?

Vitamin E is a fat-soluble vitamin that is required for proper cell structure. It has been recognized for years for its antioxidant properties. Researchers have begun to realize its power to help fight heart disease, and the potential it has to improve immunity and reduce the effects of aging.

Apparently, this substance has a variety of other uses. Research on Vitamin E indicates that its antioxidant activity specifically helps to prevent the processes that clog arteries, to maintain high levels of disease-fighting cells, and to reduce the cell damage associated with aging. Other studies indicate that high doses may slow down the memory deterioration associated with Alzheimer’s disease. Researchers are also studying its capacity to protect people with arthritis or diabetes against other complications. Recently, a Finnish study found lower rates of both prostate and colon cancer in men who took Vitamin E. Lastly, epidemiological studies have reported that there was a 56 percent decrease in cataract risk in persons who took Vitamin E supplements.

The National Research Council Food and Nutrition Board established the Recommended Dietary Allowance (RDA) for Vitamin E for adults over 51 years at 10 milligrams for men and 8 milligrams for women. More recently, this board has begun identifying optimal Dietary Reference Intakes (DRI) that focus on disease prevention. These new reference levels will recognize that larger than minimal amounts of some nutrients may have positive disease-preventing qualities.

Higher amounts of Vitamin E are being proposed for older adults both because research indicates the possible benefits of higher intakes, and because a person’s ability to absorb Vitamin E decreases with age. The main dietary sources of Vitamin E are vegetable oils, wheat germ, whole grains, sunflower seeds, and nuts, especially almonds and filberts. Meats, fish, and most fruits have little. Dark green leafy vegetables such as spinach and kale can contribute as much as 1 mg per cup, while sweet potatoes provide more than 5 mg per cup serving.

Because of the modest levels of Vitamin E found in this limited number of foods, many nutritionists recommend Vitamin E supplements. If your diet regularly includes significant amounts of oils and margarine, wheat germ, dark green vegetables, and/or nuts such as peanut butter, however, meeting the RDA can be easily achieved without supplements. Studies have documented that natural Vitamin E may be more effective than synthetic Vitamin E, as it is more easily absorbed and utilized.

Vitamin E research has suggested that supplemental levels of 50 to 200 mg may be the most effective. Vitamin E is also typically included in a multiple vitamin-mineral compound, usually at the 30-mg level. Supplementation of this vitamin, however, can adversely react with anticoagulants (medication that decreases blood clotting) and should not be taken by persons who are taking anticoagulants, persons with Vitamin K deficiency, or two weeks before/after surgery.

Many experts are suggesting that the use of protective levels of supplementation is appropriate. Increasing evidence suggests that levels of Vitamin E above the RDA can reduce both oxidative stress associated with aging and atherosclerotic disease. Not only does the effectiveness of supplementation need to be verified and recommended amounts established, the possible cause and effect relationships of Vitamin E with other team-playing nutrients (such as selenium) need to be evaluated. Watch for new research being reported.