W
hile vitamin E is a commonly sought after antioxidant, unfortunately, many people do not know why it is good or what to look for when buying it.
I hope this article will alleviate some of the confusion.
For most vitamins, synthetic forms and natural forms are indistinguishable. Vitamin E, however, is an exception to this rule. Even though vitamin E consists of eight compounds, four tocopherols and four tocotrienols, most nutritional supplements contain mainly alpha-tocopherol.
Nature produces d-alpha-tocopherol which is better recognized and utilized by the body. It is considered to be the most biologically active form. Synthetic vitamin E, on the other hand, is a blend of eight different stereoisomers known collectively as dl-alpha-tocopherol. Yes, there is a difference between the natural and synthetic products. The FDA and the WHO agree that the natural form is 36 per cent more potent than synthetic vitamin E.
Absorption of vitamin E depends on bile. Then, vitamin E is mainly stored in the pituitary gland and adrenals. Vitamin E has synergistic action with other nutrients such as selenium, vitamin C, and beta-carotene. Together they quench free radicals and other harmful substances.
Vitamin E is known to spare other antioxidants. As a master antioxidant, vitamin E has many functions in the body. Vitamin E helps protect cell membranes. It also prevents lipid peroxidation, considered a hazardous process turning lipids rancid.
While elevated levels of LDL, or bad cholesterol, are a risk factor for arteriosclerosis, oxidized LDL is even more problematic.
Thankfully, vitamin E inhibits oxidation of LDL cholesterol.
Because inflammation is at the root of most degenerative diseases, vitamin E has a few ways of reducing inflammation. One is through inhibition of enzymes related to inflammation. Another is through reduction of inflammatory prostaglandins.
Some people report using Vitamin E to help with restless leg syndrome or night time leg cramps. Studies show that 300 to 800 iu can be effective with these problems. This vitamin has shown potential in treating people with menstrual problems, acne, skin lesions, and anaemia.
The cardiovascular benefits attributed to vitamin E include decreasing vascular fragility and platelet aggregation. Due to vitamin E’s anti-coagulant properties, the effect of pharmaceutical blood thinners, like Warfarin, may be enhanced. Because of this property, some suggest discontinuing vitamin E prior to surgery.
Vitamin E is in our diet, but we usually get less than 15 mg per day. Rich sources of vitamin E, as in nuts, whole grains, and vegetable oils, should be regularly consumed. When it comes to supplements, always look for a natural source of vitamin E, d-alpha-tocopherol, with or without the other tocopherols and tocotrienols. Most commonly, people take 400 to 800 iu of vitamin E over and above what may be in a multivitamin. Side effects are extremely rare, usually gastrointestinal in nature, and more likely with high doses over 1200 iu per day.
The widespread benefits of this master antioxidant are not to be ignored. Found in the diet or on the shelf, both are good for you. But, those who are selective choose only natural sources.
Dr. Tara Macart and her husband Jonathan own Opti-Balance Naturopathic Medicine in
Qualicum Beach.
