It’s true, vitamin E is needed to maintain good health, but you should think twice before taking a supplement.  Recent studies have shown that high doses of vitamin E may actually increase the risk of certain diseases.

            Vitamin E is a well-known antioxidant that protects body cells against damage caused by unstable molecules called “free radicals”. Free radicals are formed during the body’s natural use of oxygen as well as exposure to environmental factors like pollution, radiation, and tobacco smoke. Too many free radicals may trigger health problems like heart disease and cancer.

            Vitamin E is a fat-soluble vitamin present in eight different forms, with alpha-tocopherol being the most active form in humans. You may notice two types of alpha-tocopherol supplements on the market, “synthetic” and “natural”.  The synthetic form is only half as active as the natural form. It is labelled as “dl” or “all rac”, while the natural form is labelled as “d” or “RRR”. 

The recommended dietary allowance of vitamin E for people over the age of 14 years is 15 mg per day of alpha-tocopherol. That works out to 22 International Units (IU) of the natural source or 33 IU of the synthetic source. Supplements that provide 400 IU per day or more are considered “megadose”.

            Take caution with megadoses of vitamin E.  Recent studies suggest that large doses taken over a long period may be harmful to health.  However, these studies involved people over the age of 50 years who had health problems, as well as people who may have had more risk factors for developing illnesses.  Also, vitamin E has blood- thinning properties that may be harmful to people who take certain medications or have bleeding disorders.

            Focus on eating more vitamin E-rich foods until more is known about long-term use of large doses of vitamin E supplements.  Singling out “magic” nutrients to take as supplements may create a greater health risk as well as become very costly.  Vitamin E is found naturally in:

·        Vegetable oils including safflower, sunflower, canola, and olive

·        Nuts and seeds such as almonds, hazelnuts, peanuts, and sunflower seeds

·        Whole grain products like whole wheat bread, oatmeal, and quinoa

·        Wheat germ

·        Some green, leafy vegetables.

For more information on vitamin E, visit Health Canada at: 

http://www.hc-sc.gc.ca/iyh-vsv/food-aliment/vitam_e.html .

Written by Natalia DeAmicis RD, as published in the Windsor Star, February 2006.