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Vitamin E: The Controversial Vitamin


Written by Dr. Welsh, Published on 25 April 2014

Vitamin E: The Controversial Vitamin

by Reg Nataraj

Recognized as a necessary nutrient without which we cannot live, hailed as an aid to healing and as a supreme antioxidant helpful in holding off the effects of aging, Vitamin E is now recognized as a substance that we must be careful with. While it's a good thing to ensure you're getting enough - preferably by eating a healthy diet - too much Vitamin E supplementation has been linked to an actual increase in oxidation damage and an acceleration of the signs of aging and other diseases. So it pays to know what you're doing when your diet is in question - your health, your quality of life, and length of life are all at stake.

Not long after Vitamin E was discovered in 1922, researchers determined that it had beneficial effects on premature infants who had failed to grow, and it also was found that a deficiency of Vitamin E in infants was a cause of a certain type of anemia, now eradicated.

One of causes of the aging of our bodies is oxidation, which causes cell damage, and one of the major causes of oxidation are "free radicals" and the cell-destroying chain reactions they cause - and Vitamin E in small quantities is a very good antioxidant. Getting enough of it has been shown to slow down the oxidation and cell damage that we perceive as aging. In fact, it's been called the body's main defender against oxidation.

Vitamin E has also been shown to especially retard LDL cholesterol oxidation and fight plaque formation in the arteries - one of the main causes of cardiovascular disease. In fact, the New England Journal of Medicine published a study which found there was a significant lowering, up to 80 per cent., of heart disease risk among those with sufficient intake of Vitamin E.

It's also been found that getting enough of this nutrient in your diet can help prevent breast and prostate cancer, and can even slow down cognitive decline as we age.

It's also important to distinguish between the natural and synthetic forms of Vitamin E. There are eight different varieties of Vitamin E on the market, but to tell whether your multivitamin or supplement is natural or synthetic, just look at the prefix. If it's "d-" then it's a natural compound - if it's "dl-" then it is synthetic. Some doctors say that the natural form is far more effective.

But taking Vitamin E supplements can be risky if you go too far. Getting too much Vitamin E is called "hypervitaminosis E" and it can lead to severe bleeding problems, as the nutrient can act as an anticoagulant in sufficient quantities - especially if combined with aspirin or other blood-thinning drugs. Taking too much Vitamin E can also counteract the effects of Vitamin K (which itself is important for artery and bone health, among other things), leading to a deficiency of that essential nutrient. Most authorities suggest that you ingest no more than 1,500 mg (or 1,000 IU) of Vitamin E per day to avoid these problems.

One study even found that even somewhat high doses of Vitamin E can lead to increased lung cancer risk: those who consumed 400 mg of Vitamin E daily had a 28% higher risk for the disease, and the increase was even greater for those who smoked.

What about applying Vitamin E directly to scars or cuts? One study showed that the belief that the nutrient promotes healing is really a myth: In 90 per cent. of cases, topical application of Vitamin E had no effect or made the scar worse, and 33 per cent. of those who did so developed contact dermatitis.

How can you balance getting the needed quantity of Vitamin E every day with the risks associated with getting too much? The best way is to get your supply of this nutrient from healthy foods instead of supplement pills. This is Nature's way, and it's also the way that lets your body do the balancing itself, which entails basically no risk: Our bodies have evolved to take in just the right amount of Vitamin E from the foods we eat, as opposed to a sudden surge from a caplet or pill.

Some foods that are rich in Vitamin E include: leafy green vegetables, nuts, rice bran, barley, and palm oils. Organic, locally-grown produce is likely to have the best integrity of the nutrient - and other nutrients that operate in synergy with it, making the total effect much greater - than others. And avoid processed junk foods at all costs: These not only contain questionable substances, but their empty calories crowd out good food from your diet - while causing unwanted weight gain and well-known (and some probably unknown) side effects, none of them good.

So, Vitamin E is an important and necessary part of your diet. It has marvelous and beneficial effects. But take too much, and you can be taking some real risks. The small quantity of Vitamin E you get from a quality multivitamin and from a healthy diet should be sufficient for most people. Add extra supplements only with careful planning and understanding of their effects.

Remember, with Vitamin E - and every single thing you put into your body - you're in charge, your present life and your future life are on the line - and it's a big responsibility. If you take the time and take charge of your own nutrition, you'll be glad you did, and so will your loved ones!

REFERENCES

Institute of Medicine Food & Nutrition Board, (2000). Dietary Reference Intakes: Applications in Dietary Assessment. Washington, DC; National Academy Press. p. 289

American Journal of Respiratory and Critical Care Medicine, 1 March, 2008; 177(5): 524-30

New England Journal of Medicine, "Vitamin E Consumption and the Risk of Coronary Heart Disease in Men," www.nejm.org/doi/full/10.1056/NEJM199305203282004 accessed April 20, 2014

WebMD, "Guide to Treating Acne Scars and Skin Damage," http://www.webmd.com/skin-problems-and-treatments/acne/acne-care-11/acne-scars , accessed April 19, 2014

Mercola.com, "Vitamin E Linked to Lung Cancer," http://articles.mercola.com/sites/articles/archive/2008/04/10/vitamin-e-linked-to-lung-cancer.aspx , accessed April 19, 2014





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