What is Vitamin E (Tocopherol) ?
Vitamin E (tocopherol) is a fat soluble vitamin which means that the body stores it and uses it when required. It is in fact the collective name for a group of eight fat-soluble compounds of which alpha-tocopherol is the most active one in humans. Each form has a different potency, or level of activity, in the body.
Vitamin E from natural sources is usually listed as ‘d-alpha-tocopherol’ on food packaging and supplement labels. Synthetic (or laboratory-made) vitamin E is usually listed as ‘dl-alpha-tocopherol.’ The natural form is more potent; 1mg vitamin E = 1 mg d-alpha-tocopherol (natural vitamin E) = 2 mg dl-alpha-tocopherol (synthetic vitamin E).
Health Benefits of Vitamin E
Vitamin E has several health benefits, including:
- Powerful anti-oxidant. Vitamin E is a powerful antioxidant which neutralises harmful free-radicals thus preventing oxidative stress and preventing cell damage. Free-radical damage is involved in the early stages of artery-clogging atherosclerosis (as it prevents the oxidation of cholesterol), as well as cancer, vision loss and a host of other chronic conditions.
- Helps prevent cataracts and age-related macular degeneration which is the main cause of blindness in the elderly.
- Boosts the immune system and so helps fight bacterial and viral infections.
- Helps to widen blood vessels and prevent the blood from clotting within them.
- Aids in the formation of red blood cells, and assists in the utilisation of vitamin K.
- Helps to maintain healthy skin due to its powerful antioxidant effect.
- Plays an important role in maintaining the proper functioning of the muscles and nerves
- Helps relieve fibrocystic breast disease and pre-menstrual syndrome (PMS).
Dietary Sources of Vitamin E
Vitamin E is found in several foods, such as:
- Plant oils such as rapeseed (vegetable oil), sunflower, soya, corn and olive oil
- Wheat germ found in cereals and cereal products
- Nuts (such as hazelnuts, peanuts and almonds) and seeds (such as sunflower seeds) are also among the best sources of vitamin E.
- Vegetables such as spinach, broccoli and asparagus
- Eggs, poultry and avocados
- Vitamin E is sometimes added to some foods such as some breakfast cereals, fruit juices and margarines.
How much vitamin E do I need?
The adult Recommended Daily Amount (RDA) is 30 IU daily.
The two types of vitamin E available as supplements are the natural form, which is d-alpha-tocopherol and the synthetic form, which is dl-alpha-tocopherol. The natural form is slightly more potent. For this reason, the RDA is 22 IU. The RDA of the synthetic form is 33 IU.
The therapeutic dose is 100 to 400 IU daily. Studies of vitamin E show that a level of at least 100 to 400 IU is recommended for health and prevention of disease.
What happens if I take too much vitamin E?
Vitamin E that is naturally present in food and beverages is not harmful and does not need to be limited.
In supplement form, high doses of vitamin E may increase the risk of bleeding (by reducing the blood’s ability to form clots after a cut or injury) and of serious bleeding in the brain (known as haemorrhagic stroke). Taking 540mg (800 IU) or less daily of vitamin E supplements is unlikely to cause any harm.
Signs of Deficiency
Vitamin E deficiency is usually linked to conditions in which fat is not properly digested or absorbed, such as Crohn’s disease.
Vitamin E deficiency can cause nerve and muscle damage that results in numbness in the arms and legs, muscle weakness and vision problems. It also leads to weakening of the immune system. Other symptoms include dry skin, lethargy and reduced concentration. People most likely to have vitamin E deficiency are the elderly, people with chronic liver disease, and those on very low-fat diets.
Possible Interactions
Vitamin E can enhance the effects of blood-thinning medicines, such as warfarin.
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