Why You Need Vitamin E

Vitamin E is an essential fat-soluble nutrient, valued for its role in the creation of red blood cells and for its antioxidant properties. Although deficiencies in this vitamin are unusual, it is common for the amount present in the average diet to be somewhat below the recommended daily allowance. Problems may result from taking large amounts of vitamin E in supplements, so it is best to get this nutrient from your diet.

Dosage Considerations

Recommended vitamin E dose: 15 mg

The recommended daily allowance of vitamin E for an adult is 15 mg, which is 22.5 IU, while the tolerable upper limit is 1,000 mg, which is 1,500 IU. You can purchase Vitamin E supplements in either natural or synthetic form. The synthetic form is roughly 50 percent less active than the natural, so the dose is higher. The natural is "d" or "D" alpha-tocopheral, while the synthetic is "dl" or "DL" alpha-tocopheral.

Food Sources

Almonds are a good vitamin E source.

Wheat germ oil has the highest vitamin E content of any food, containing 20 mg per tablespoon. Other high-content foods include almonds, hazelnuts, sunflower seeds, almond oil, cottonseed oil, sunflower oil, safflower oil and sweet potatoes; each has between 4.6 mg and 6.7 mg per serving. Foods containing smaller amounts include eggs, asparagus, avocados, whole grains and green, leafy vegetables. You can purchase unprocessed wheat germ oil at any health food store. If you want to make sure your vitamin E intake is adequate, a little of this oil drizzled over a salad can supply the need.

Indications

The only undisputed use for vitamin E supplements is in vitamin E deficiency. A health professional should supervise the treatment of this condition. . In a study published in the Jan. 20, 2000, issue of "The New England Journal of Medicine," investigators found that vitamin E supplements failed to reduce death or disease rates from heart disease. Although some conditions such as stroke and cancer may benefit from a diet rich in vitamin E, nothing suggests high doses of the supplements will produce the same effect, University of Maryland Medical Center reports. Research does not definitively support the premise that it is necessary to consume amounts above the recommended daily allowance.

Warnings

Prolonged, habitual use of large-dose vitamin E supplements may raise the risk of death by a small margin, according to MayoClinic.com. Furthermore, these elevated doses can raise the risk of bleeding, particularly when combined with certain drugs. As a rule, physicians don't recommend taking supplements containing 400 IU or more. Since even much smaller dosages have the potential to interfere with certain classes of medication, consult your physician before taking any kind of nondietary source of this vitamin.

References

• MayoClinic.com: Vitamin E
• NIH Office of Dietary Supplements: Vitamin E
• MedlinePlus Medical Encyclopedia: Vitamin E
• University of Maryland Medical Center: Vitamin E
• Ohio State University Department of Human Nutrition: Vitamin E
• "New England Journal of Medicine"; Vitamin E Supplementation and Cardiovascular Events in High-Risk Patients; The Heart Outcomes Prevention Evaluation Study Investigators; Jan. 20, 2000