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What is vitamin E?

Any of several fat-soluble compounds known as tocopherols are classified as vitamin E. The most potent of these tocopherols are identified by Greek letters — alpha, beta, gamma, and delta. Of these, alpha-tocopherol is the most biologically active, and thus the most common form of vitamin E.

Why is vitamin E important to nutrition?

Nutritionists are constantly learning more about the roles of vitamin E, but exactly how it works still is not fully understood. Researchers do know, however, that it is one of the most powerful antioxidants, and that it protects against damage due to free radicals, harmful byproducts of oxygen metabolism. Also, vitamin A and many fats are rapidly destroyed by oxygen, but this can be prevented or slowed by the addition of vitamin E. (Thus, tocopherols are commonly used as food preservatives.)

In the human body, vitamin E helps maintain cell membranes. It also helps form red blood cells, muscles, and other tissue. It may also play an important role in the production of certain hormones, including those essential for reproduction.

How much vitamin E do I need?

The 1989 Recommended Dietary Allowances (RDAs) for vitamin E call for the following amounts in milligrams:

• 3 to 7 for infants and children under age 10.
• 10 for males over age 11.
• 8 for females over age 11.
• 10 during pregnancy and 11 to 12 during lactation.

What happens if I don't get enough vitamin E?
Vitamin E deficiency is rare in humans. Recent research indicates that a prolonged lack of the vitamin may cause mild anemia, but otherwise, nutrition

researchers have been unable to document symptoms of vitamin E deficiency in humans.

Recent research indicates that vitamin E may have many benefits that heretofore were either unproved or unknown. For example, two large-scale studies of more than 125,000 nurses and doctors found that taking 100 to 300 milligrams of vitamin E a day cut heart attacks by 40 percent. Some researchers theorize that vitamin E prevents heart attacks by preventing blood clots; others think the benefit comes from reduced buildup of fatty plaque in the coronary arteries. Giving vitamin E during or shortly after a heart attack also reduces heart-muscle damage. Other possible benefits of vitamin E include:

• Prevention of cataracts.
• Enhanced immunity.
• Reduced leg pain and muscle damage during exercise.
• Reduced joint inflammation and pain in arthritis.
• Improved insulin metabolism and protection against diabetes complications .
• Reduced scarring and enhanced healing when applied topically to surgical incisions and skin cuts.
• Delayed onset of Parkinson's symptoms.
• Possible protection against lung and larynx cancer among smokers and drinkers.

Contrary to popular belief, there is no proof that vitamin E enhances sexual function or fertility.

What happens if I get too much vitamin E?
As with other fat-soluble vitamins, E is stored in the

body and, theoretically, toxic levels could accumulate if a person resorted to large-dose supplements. To date, however, researchers have not proven specific adverse effects from vitamin E over­doses, although there is evidence suggesting that long-term overdoses may cause excess bleeding, muscle weakness, and fatigue.

Should I take vitamin E supplements?
This remains a topic of continuing debate among the experts. Researchers at Johns Hopkins, Harvard, and other leading medical centers have recommended supplements of 100 to 300 milligrams a day for people at high risk of having a heart attack. Others caution that supplements may cause bleeding problems, especially among patients who are taking low-dose aspirin and other anticlotting medications.

Some physical therapists and athletic trainers recommend 600 milligram supplements for long-distance runners to prevent muscle pain. A lower dose of 100 to 300 milligrams appears to help patients with intermittent claudication, a circulatory disorder that causes leg pain when walking. High doses of 900 milligrams a day have been shown to benefit patients with Type 2 diabetes. As with any high-dose supplement, a doctor should be consulted before taking it.

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