Vitamin E: Supplements versus dietary intake

Your body’s cells are continually under attack by oxidizing radicals, which can contribute to deterioration of blood vessels leading to coronary heart disease. In order to protect and lower this risk, antioxidants such as vitamin E could help.

According to David Spreadbury, Ph.D., professor of biochemistry and nutrition at Des Moines University, several large clinical trials have been done to determine whether vitamin E can offer protection and lower risk of oxidizing hazards. The combined results indicated there was no protective effect of vitamin E supplements ranging from 50 to 400 international units (IU) per day. In fact, one study found increased mortality among chronically ill study participants taking more than 400 IU per day of vitamin E supplements.

If you’re taking vitamin E supplements, Spreadbury recommends taking the usual recommended intake, which is 15 IU per day, and warns against taking larger dosages. “If we have no scientific evidence of health benefits, persisting with use has more to do with witchcraft than science.”

According to Spreadbury, two studies showed dietary vitamin E reduced the risk of Alzheimer’s disease. However, vitamin E supplements did not show the same effect.

If you want to make sure to get enough vitamin E, incorporate green leafy vegetables, nuts, whole grain products, and vegetable oil into your diet.

Spreadbury warns that too much of any one thing may not be good - especially when dealing with supplements rather than dietary intake of vitamins. It’s possible that taking a high level of vitamin E supplements may “disrupt a finely balanced system.”

“The antioxidant defense system of the body is very complex and vitamin E is one small part,” added Spreadbury. “Foods - especially fruits and vegetables - contain hundreds of antioxidants and may be equally as important.”

According to Spreadbury, a good healthy diet will ensure an adequate intake of vitamin E without a supplement and there is no risk of too high an intake from diet alone. In order to have good overall health, the 2005 Dietary Guidelines - determined by the U.S. Department of Health and Human Services and the U.S. Department of Agriculture - suggest eating 2 cups of fruit and 2 1/2 cups of vegetables to boost overall antioxidant intake, which would include not only vitamin E but also vitamin C and beta-carotene.