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The
ABCs of vitamin E
December 09, 04
Suzanne Havala Hobbs
Once again, science has proven itself a flip-flopper when
it comes to dietary advice. This time, the subject is vitamin
E.
For years, many people have been popping high dose supplements
of vitamin E in response to studies linking the supplement
to lower rates of cardiovascular disease and cancer. Now,
however, researchers affiliated with Johns Hopkins University
have determined – after an analysis of many studies
of vitamin E – that taking supplements of at least 400
IU – short for “international units” –
per day of vitamin E is associated with an increased risk
of death from all causes.
The researchers concluded that high-dose vitamin E supplements
should be avoided.
Critics of the study were quick to point out its limitations:
Much of the data used came from small clinical trials that
included people with chronic diseases. Therefore, it’s
unclear as to how the findings of the study might apply to
healthy people taking vitamin E supplements.
Some background: Vitamin E is a fat-soluble vitamin that has
several forms. The form most active in humans is alpha-tocopherol,
which, in its natural – as opposed to synthetic –
form, is a strong antioxidant that protects cells in the body
from damage that may lead to cancer or cardiovascular disease.
Vitamin E supplements usually come in the form of alpha-tocopherol
acetate, chosen for its antioxidant activity and possible
health benefits. Those benefits have not been proven, however.
While some studies have suggested health benefits from vitamin
E supplements, other studies have not supported those conclusions.
So, should you continue taking high-dose vitamin E supplements?
This study suggests you should not. Evidence of the effectiveness
of high-dose vitamin E supplements in delaying or preventing
disease is inconsistent, and the Hopkins study now raises
the possibility that there may be adverse effects.
Now what? Here are a couple of suggestions for those of you
who had been taking vitamin E supplements:
* Focus your efforts instead on including food sources of
vitamin E in your diet. The healthiest choicest include almonds,
sunflower seeds, hazelnuts, peanut butter, vegetable oils,
tomato sauce, fortified breakfast cereals, spinach, kale,
soymilk, pine nuts, pumpkin, sweet potatoes, broccoli, mangoes,
papayas and many others. These foods not only provide vitamin
E but also include a wide range of other health-supporting
vitamins, minerals, fiber, and other substances important
for disease prevention.
* If it gives you peace of mind, take a regular vitamin mineral
supplement, as opposed to a high-potency supplement. The recommended
dietary allowance for vitamin E for adult men and women is
15 milligrams or 22.5 IU per day. A typical dose in a regular
vitamin mineral supplement is 30 IU, but that’s nowhere
near the possible problem levels cited by the Hopkins researchers.
This fuss about vitamin E supplements underscores a few truisms
about nutrition that you’ve heard from me before:
* The science continues to evolve, revealing new perspectives
and often necessitating a change in recommendations. Resist
the initial impulse to be frustrated when that happens. It’s
the nature of science.
* When nutrients such as vitamins and minerals are isolated
from whole foods, concentrated, and consumed in high doses,
there are effects that are known, as well as those that may
be unknown. When you take megadoses of nutrients, you take
a chance that you may disrupt the body’s natural balance
and initiate unforeseen problems.
* So far, no supplement or mixture of supplements has been
found to be a suitable replacement for whole, natural foods.
The best insurance of health through nutrition is still real
foods as close to their natural state as possible.
So far, that advice hasn’t changed.
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