Vitamin E

Vitamin E is a major antioxidant nutrient that prevents the oxidation of polyunsaturated fatty acids that could, potentially, lead to cell damage. This is particularly important in the protection of red blood cell and nerve cell membranes.

Recent studies suggest that vitamin E appears to have a stabilizing effect on the vascular system and may boost the immune system.

And if I don't get enough?

Vitamin E deficiency is rare. It occurs in prematurely born babies and people with fat absorption problems. Deficiency may lead to fragile red blood cells, loss of reproductive powers, lack of sexual vitality, abnormal fat deposits in muscles and heart problems. 

And if I take too much?

Although inconclusive, some studies report that excessive vitamin E intakes may cause increased levels of blood cholesterol and fats. Some studies have also suggested that very high doses increase the risk of hemorrhaging.

 

The following foods contain vitamin E

 

The choice is yours…

Some health professionals advocate taking a daily dose of 400 IU of vitamin E. They feel the scientific research shows a benefit for reducing risk of cardiovascular disease and increasing immune function, especially among older adults.

If you choose to take a daily vitamin E supplement, read the label to find out what form of vitamin E is in the capsules. With most vitamins, your body cannot tell the difference between the natural and synthetic forms. Vitamin E is an exception.

• d-alpha tocopherol is the "natural" vitamin E produced from vegetable oils. It is more expensive but is better absorbed and better retained in the body than synthetic vitamin E.

• dl-alpha tocopherol is synthetic vitamin E. It is less expensive, and is effective, but less so than natural vitamin E.