Many studies suggest the health benefits of vitamin E, particularly for certain types of cancer. But an analysis of more than 135,000 people involved in 19 clinical trials shows that large doses of vitamin E can increase a person's risk of early death.
Many people take vitamin E supplements containing 400 IU to 800 IU per capsule in hopes of preventing or delaying cancer, heart disease, or Alzheimer's. The Recommended Dietary Allowance for most women is 16.5 IU; 22.5 for men and pregnant or breastfeeding women. Multivitamins contain an average of 30 IU of vitamin E.
A group of researchers analyzed the relationship between vitamin E supplementation and all causes of death. The doses ranged from 16.5 IU to 2000 IU. The average intake was 400 IU per day.
They found that taking high doses of vitamin E, defined at 400 IU or more, for at least one year increased the risk of death from all causes. The study did not give a clear finding on the effects of smaller doses of vitamin E, particularly when the intake is less than 200 IU.
Following review of this research, the American Heart Association recommended that daily use of vitamin E supplements in doses of 400 international units (IU) or more should be avoided.
Vitamin E Sources
Healthy individuals who eat a balanced diet rarely need supplements. Vitamin E is found naturally in many foods, and is in especially high amounts in wheat germ oil, almonds, filberts, sunflower seeds, sunflower or safflower oil, and fortified cereals.
Vegetable oils, nuts, green leafy vegetables, and fortified cereals are common food sources of vitamin E in the United States. Meats, grain products, dairy products, and most fruits and vegetables are generally not good sources of vitamin E.
Vitamin E can be lost from foods during preparation, cooking, or storage. To retain vitamin E:
- Use whole-grain flours.
- Store foods in airtight containers and avoid exposing them to light.
Vitamin E deficiency is rare in humans. Symptoms, which include nerve degeneration in the hands and feet, are also associated with other medical conditions. Your healthcare provider can determine the cause. |
