Vitamin E Health Article

Definition

Vitamin E is a fat-soluble vitamin that acts as an antioxidant.

Alternative Names

Deficiency - vitamin E; Tocopherol

Function

Vitamin E is an antioxidant that protects body tissue from damage caused by unstable substances called free radicals. Free radicals can harm cells, tissues, and organs. They are believed to lay a role in certain conditions associated with aging.

Vitamin E is also important in the formation of red blood cells and helps the body to use vitamin K.

The ability of vitamin E to prevent cancer, heart disease, dementia, liver disease, and stroke are still not known. At lower levels, vitamin E may help protect the heart.

The best way to get enough essential vitamins is to eat a balanced diet that contains a variety of foods.

Food Sources

Vitamin E is found in the following foods:

• Wheat germ
• Corn
• Nuts
• Seeds
• Olives
• Spinach and other green leafy vegetables
• Asparagus
• Vegetable oils -- corn, sunflower, soybean, cottonseed

Products made from these foods, such as margarine, also contain vitamin E.

Side Effects

In November, 2004, the American Heart Association stated that high amounts of vitamin E can be harmful. Taking 400 IU per day, or higher, may increase the risk of death.

Taking smaller amounts, such as those found in a typical multivitamin, was not harmful.

Recommendations

Specific recommendations for each vitamin depend on age, gender, and other factors (such as pregnancy). The Food and Nutrition Board at the Institute of Medicine report the following dietary reference intakes for vitamin E:

• 0 to 6 months: 4 mg/day
• 7 to 12 months: 5 mg/day
• 1 to 3 years: 6 mg/day
• 4 to 8 years: 7 mg/day
• 9 to 13 years: 11 mg/day
• 14 and older: 15 mg/day

Women who are producing breast milk (lactating) may need slighly higher amounts. Check with your doctor.