Vitamin E Food Sources, Benefits, Dosage

 

Vitamin E also known as alpha tocopherol is a vitamin that disolves in fat.

Vitamin E Benefits. It may prevent vision and age related macular degeneration and cataracts. This vitamin, in its role as an antioxidant, may also decrease age-related cognitive decline and neurological diseases like Alzheimer’s. It is also well known for its role in supporting the immune system. Medical researchers also consider vitamin E valuable in preventing or delaying coronary heart disease, and in preventing some cancers. An Iowa study has already shown this vitamin to be beneficial in reducing colon cancer among women. Another study has demonstrated a lower risk of bladder cancer.

Vitamin E Food Sources. It can be found in fruits, vegetables, poultry, meat, wheat germ oil, sunflower seeds, almonds, spinach, and peanut butter. It can also can be purchased as either natural (d-alpha tocopherol) or synthetic vitamin E (the synthetic version adds the prefix DL, rather than just D).

Vitamin E Dosage & Risks. The daily adult recommended dose of this vitamin is 15 mg, or 1,500 IU (in its natural form; 1,100 IU in synthetic form). From ages 9-13, the recommendation for it is 11 mg, or 900 IU. Those over 14 need the full adult dose of this vitamin to remain healthy.

Consumption of high levels of vitamin E foods may prevent age-related macular degeneration and cataracts. This vitamin, in its role as an antioxidant, may also prevent age-related cognitive decline and neurological diseases like Alzheimer’s. This vitamin is also well known among doctors for its work in supporting the immune system.

Beyond this, and over the long term, this vitamin supplements may cause excessive bleeding, especially in the form of hemorrhagic stroke, or bleeding into the brain; an increased risk of certain cancers; an eye condition, retinitis pigmentosa; and heart failure among diabetic patients.

This vitamin may also interfere with certain prescription medications like the blood-thinner warfarin, the cholesterol-lowering simvastatin, and some chemotherapy medications.