Solgar Vitamin E Supplement
What is Vitamin E?
Much like other vitamins, the term vitamin E actually refers to a collection of several compounds with similar properties, rather than any single compound. Vitamin E is a fat soluble vitamin and occurs in eight natural forms which are alpha-, beta-, gamma-, and delta-tocotrienol and alpha-, beta-, gamma- and delta-tocopheral. The biological activity of each form of vitamin E varies quite a bit, with alpha-tocopherol as the only one recognized as required for human health. Vitamin E functions primarily as an antioxidant, meaning that it aids in cleansing the body of free radicals which are specific types of molecules that can have damaging effects on cells. In addition to its function as an antioxidant, vitamin E also contributes to metabolic processes throughout the body, is essential to the communication system used by cells to regulate and coordinate cellular activity, supports the production of proteins and other nutrients using the information stored in genes, and is involved in immune functions. Vitamin E also promotes the proper absorption of other nutrients such as vitamin K. Scientists are still investigating the possibility that vitamin E prevents or delays certain chronic diseases, although nothing conclusive has been revealed as of yet.
How much do I need?
The recommended daily allowance (RDA) for vitamin E is measured in international units (IU), which is actually a measure of biological activity rather than quantity. Alpha-tocopherol, the specific vitamin E compound required for human health, occurs in both natural and synthetic forms, each of which have unique conversion ratios from quantity in milligrams to international units. One milligram of alpha-tocopherol in its synthetic form is 2.22 international units; one milligram of naturally occurring alpha-tocopherol is 1.49 international units. As you grow older, your body requires more and more vitamin E, starting between 6 IU and 7.5 IU as an infant, and increasing rapidly to 22.4 IU at the age of fourteen. From fourteen years old through adulthood the recommended daily allowance stays the same. The only exception is for women who are lactating, in which case the RDA increases to 28.4 IU. Some evidence suggests that women who consume too much vitamin E before and during pregnancy could increase the risk of congenital heart disease in their offspring.
Where can I find it?
Vitamin E is found naturally in many different foods, but is most prevalent, with one exception, in nuts, seeds and kernels. That exception is wheat germ oil, which in a single tablespoon contains 20.3 IU of vitamin E which is nearly the entire recommended daily allowance for adults. Other good sources include almonds, sunflower seeds, hazelnuts, and peanuts. Many fruits and vegetables such as avocado, asparagus, and spinach contain vitamin E as well, and it is even found in some animal products such as milk and eggs. If you feel like your diet doesn't include enough foods that are naturally rich in vitamin E, you can always take supplements to make sure that you're getting enough. Pregnant women should, however, consult a physician before considering taking vitamin E supplements.
How will I know if I'm not getting enough?
Vitamin E deficiency is very rare; in fact, it is very difficult to detect symptoms of vitamin E deficiency even in people who obtain very little of the vitamin through their diet. The symptoms of vitamin E deficiency include a drastic loss of coordination, inflammation of the retina, weakness, cramping or spasms of the muscles, and severe impairment to the immune response. Normally, however, symptoms of vitamin E deficiency indicate a more complicated health problem than diet; due to the fact that vitamin E is fat soluble, deficiency symptoms may imply a fat mal-absorption disorder, or the inability to properly digest and process fats.