Vitamins and Minerals > Vitamin E

Vitamin E is an antioxidant that is important in the prevention of cancer and cardiovascular disease. Vitamin E improves circulation, is necessary for tissue repair, and is useful in treating premenstrual syndrome and fibrocystic disease of the breast. It promotes normal blood clotting and healing, reduces scarring from some wounds, reduces blood pressure, aids in preventing cataracts, improves athletic performance, and relaxes leg cramps. It also maintains healthy nerves and muscles while strengthening capillary walls. In addition, it promotes healthy skin and hair, and helps to prevent anemia.

As an antioxidant, vitamin E prevents cell damage by inhibiting the oxidation of lipids (fats) and the formation of free radicals. It protects other fat-soluble vitamins from destruction by oxygen, and aids in the utilization of vitamin A and protects it from destruction by oxygen. It retards aging and may prevent age spots as well.

Vitamin E deficiency may result in damage to red blood cells and destruction of nerves. Signs of deficiency can include infertility (in both men and women), menstrual problems, neuromuscular impairment, shortened red blood cell life span, spontaneous abortion (miscarriage), and uterine degeneration. Low levels of vitamin E in the body have been linked to both bowel cancer and breast cancer. Epidemiological links have been identified between the increase in the incidence of heart disease and the increasing lack of vitamin E in the diet due to our reliance on over processed foods. Vitamin E is actually a family of eight different but related molecules that fall into two major groups: the tocopherols and the tocotrienols. Within each group, there are alpha beta, gamma, and delta forms. Of all eight of these molecules, it is the alpha-tocopherol form that is the most potent.

Sources

Vitamin E is found in the following food sources: cold-pressed vegetable oils, dark green leafy vegetables, legumes, nuts, seeds, and whole grains. Significant quantities of this vitamin are also found in brown rice, cornmeal, eggs, kelp, milk, oatmeal, organ meats, soybeans, sweet potatoes, watercress, wheat, and wheat germ. Herbs that contain vitamin E include alfalfa, dandelion, flaxseed, nettle, oat straw, raspberry leaf, and rose hips.

Comments

The body needs zinc in order to maintain the proper level of vitamin E in the blood. If you take both vitamin E and iron supplements, take them at different times of the day. Inorganic forms of iron (such as ferrous sulfate) destroy vitamin E. Organic iron (ferrous gluconate or ferrous fumarate) leaves vitamin E intact.

Cautions

If you are taking an anticoagulant medication (blood thinner), do not take more than 1,200 international units of vitamin E daily. If you suffer from diabetes, rheumatic heart disease, or an overactive thyroid, do not take more than the recommended dose. If you have high blood pressure, start with a small amount, such as 200 international units daily, and increase slowly to the desired amount.