A wonderful family of related vitamins..

Even though its name makes it sound like a single substance, vitamin E is actually a family of fat-soluble vitamins that are active throughout the body - each of them with unique functions.  The vitamin E family is one of the most powerful anti-aging nutrients there is.

How oxygen can make our cells too frisky…

We all know we need to breathe oxygen to stay alive.  You may not know that oxygen can be a risky substance inside the body because it can make molecules overly reactive. When oxygen-containing molecules become too reactive, they start damaging the cell structures around them - something the scientist call 'oxidative stress'. 

You may have heard the term 'free radicals'.  This is the name given to the over reactive molecules and it is these free radicals that are thought to be one of the main causes of the symptoms of aging. 

Nature's body guard - literally…

Vitamin E protects the body from oxidative stress by working together with a group of other nutrients as a kind of natural body guard.  This group of nutrients includes vitamin C and selenium.  Some researchers believe that vitamin E is the most important member of this group of body guards.   It is its role in preventing free radical damage that has made vitamin E the focus of so much attention in recent years from nutritionists and dermatologists searching for the solution to the aging process.

Vitamin E works as an anti-aging powerhouse either through your diet or when applied directly to your skin.  Applied directly vitamin E protects the skin from ultraviolet radiation (also called UV light) which is one of the main cause of skin aging.  There are many research studies proving beyond doubt that vitamin E applied topically to the skin prevents UV damage.

Similar studies have been done on vitamin E rich diets.  Research has shown conclusively that when the diet contains vitamin E-rich foods, vitamin E can travel to the skin cell membranes and exert this same protective effect.

Since it is a fat-soluble vitamin it can be stored in the body for some time but regular dietry supplies are needed for adequate anti-aging protection 

Best food sources of vitamin E…

Vitamin E is more difficult than some vitamins or minerals to obtain satisfactorily from just food sources alone.  The best food sources are: sunflower seeds (and oil), almonds, olives and olive oil, papaya, and to a lesser degree - spinach and blueberries.  None of these - with the possible exception of olive oil - are likely to be present in the daily diets of most people at the levels required for adequate intake. 

Wheat is potentially an excellent source of vitamin E in food but much of the vitamin E contnet is destroyed by commercial processing - especially in the processing of white flour.  Vitamin E is present in the wheat germ layer which is almost completely removed in most commercial flour production.  Using wholemeal flour with a high wheat germ content to make bread or adding wheat germ to breakfast cereals is another way to get vitamin E through food

Vitamin E in oils and seeds can be damaged by exposure to the air and bottles and containers should kept tightly sealed in dark cupboards to retain maximum vitamin E content.

Taking a vitamin E supplements is no simple matter..

As we said at the beginning vitamin E is a family of vitamins broadly splitting into tocopherols and tocotrienols.  This information is important when buying your vitamin E supplement.

The vast majority of vitamin E supplements contain only one part of the vitamin E family - a fraction of the vitamin known as alpha-tocopherol.  More specifically, most supplements contain a natural form of alpha-tocopherol.  You should avoid any supplements containing only the synthetic form of alpha-tocopherol - which will be labelled as l-alpha tocopherol. 

Some nutritionists recommend that you take a vitamin E supplement which includes more than just one fraction of the vitamin. These supplements containing a wide variety of vitamin E fractions are typically referred to as "mixed tocopherol" or "mixed tocotrienol" supplements.

There have been some research studies using human volunteers which compare the effects of different types of vitamin E supplements.  Results were too limited to allow definite conclusions as yet.  Research done more recently has started to suggest that vitamin E from the food we eat is
definitely preferable to supplements if they contain only one fraction of the vitamin.

Our advice is first of all to up your intake of vitamin E through the foods you eat as much as you can and secondly - find a reputable supplier of a mixed tocopherol or mixed tocotrienol supplement. 

Is there an unsafe limit of vitamin E…

In 2000, the Medical Institute of the National Academy of Sciences set a Tolerable Upper Intake Level for vitamin E of 1,000mg of vitamin E in the
form of alpha-tocopherol.  This daily limit applies only to vitamin E taken as a supplement and is intended to apply to all individuals age 19 and older.

Provided you take a supplement within these limits then there should be no risks. Whilst the limit is based only on alpha-tocopherol, it is believed that it can safely be extended to all vitamin E supplements.