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Last November, the millions of Americans who take vitamin E to ward off heart disease and other conditions received some alarming news. A widely publicized report linked the supplement with an increased risk of death. It left people wondering if this antioxidant would help them lead longer, healthier lives or hasten their demise. To clear up the confusion, Dr. Weil has answered some questions.
Health & Nutrition Article 132
Are vitamin E supplements dangerous?
No. The report?s authors combined the result of 19 clinical studies and found that those who took at least 400 IU of vitamin E a day were slightly more likely to die than those who did not (Annals of Internal Medicine, November 2004). However, most of the studies included elderly people who had chronic illnesses like cancer and heart disease, which would put them at an already higher risk of dying. The same findings may not apply healthy people. Indeed large population based studies of healthy people have generally shown ?no harm from vitamin E and a great deal o benefit,? says Jeffrey Blumberg, PhD, a professor in the Friedman School of Nutrition Science and Policy at Tufts university and a leading expert on vitamin E (Several clinical studies looking at whether vitamin E can prevent disease in healthy people are now under way.)
My sole concern about vitamin E?s safety involves its anticoagulant effect, which is usually desirable. But taking the vitamin in conjunction with Coumadin, a blood-thinning drug, may raise the risk of excessive bleeding. If you?re on Coumadin, talk to your doctor before taking vitamin E.
Can vitamin E protect against heart disease?
Perhaps. In a 1998 study, male smokers who took vitamin E supplements had 32 percent fewer cases of prostate cancer and 41 percent fewer deaths from prostate cancer than those not taking the vitamin. Based on these findings, a major study involving some 35,000 men is now investigating whether vitamin E, selenium, or both supplements can lower prostate cancer risk. Also, taking vitamin E may reduce the risk of bladder and colon cancer, although studies are mixed. It may lower cancer risk by protecting DNA from free-radical damage.
Can vitamin E prevent or treat other conditions?
Yes. Vitamin E supplements have been shown to boost immunity and helpprotect against colds in older people. Research suggests they may help prevent Alzheimer?s disease and slow its progression. Some (but not all) studies suggest vitamin E and other antioxidant supplements can reduce the risk of age-related eye disorders such as cataracts and macular degeneration. There?s also evidence that vitamin E supplements can ease symptoms of rheumatoid arthritis and relieve menstrual pain, and some women with fibrocystic breast changes find that taking 400 IU of vitamin E daily can ease premenstrual breast tenderness.
Can I get enough vitamin E from my diet?
You can meet the Daily Value (DV) of 30 IU by eating foods like wheat germ, nuts, seeds, whole grains, vegetable oils, and fortified cereals. While that?s enough to prevent deficiency, many of the studies showing that vitamin E can prevent or treat disease used 100 to 400 IU a day, levels hard to achieve through diet alone.
How much should I take?
I advise taking at least 80 mg of mixed tocopherols and mixed tocotrienols daily, and at least 10 mg of tht should be tocotrienols. If you?re getting mixed natural tocopherols instead, take 400 IU daily. (I used to recommend 800 IU for those age 40 and older, but right now, it?s unclear if this higher dose provides additional benefits.) Because vitamin E is fat-soluble, it?s best taken with a meal containing some fat.
Source: Dr. Andrew Weil?s self healing newsletter
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