Tips for Healthy Supplementation with Vitamin E

The many health benefits of vitamin E have long been known. This powerful antioxidant helps neutralize free radicals in our body. It also helps maintain the health of cell tissue and DNA. Although it is found in a variety of foods, such as eggs, nuts, and leafy greens, many experts believe that it would be difficult to obtain sufficient vitamin E from diet alone without eating too much fat. This is why healthy supplementation of  Vitamin E is essential for most people.

Vitamin E boosts the immune system, is good for the heart, prostrate, breast and circulatory health. It is beneficial to brain health and may benefit menopausal women who have hot flashes.

Vitamin E is actually comprised of 8 different antioxidants – 4 tocotrienols and 4 tocopherols. The primary type of vitamin E found in our bodies is alpha-tocopherol.

How Much Vitamin E Should We Use

Although the minimum RDA for vitamin E is 15 mg (22.5 IU) per day for adults, many experts suggest much higher levels of vitamin E are needed for optimal health. Also, studies have shown that to significantly lower the chances of heart disease, the minimum daily IU is 100, with the most benefit attained from 800. However, some studies suggest levels over 400 IU per day may be harmful.

If you are considering taking vitamin E supplements, here are some tips to follow:

•  Choose supplements that are natural rather than synthetic, and have all 8 components (the 4 tocopherols and 4 tocotrienols).
•  Choose natural vitamin E. While synthetic vitamin E is not harmful, it is best to take natural vitamin E as it will be much more beneficial to your body. To tell the difference, natural vitamin E is listed as "d-alpha-tocopherol", and the synthetic form is listed as "dl-alpha-tocopherol".
•  Make sure the supplement is truly bioavailable (i.e., that it will be sufficiently absorbed). Liquid forms have the highest bioavailability.
•  Store vitamin E supplements in your refrigerator, as heat and moisture may affect it.
•  Vitamin E should be taken with food to ensure optimal absorption.
•  A diet sufficient in dietary fat is necessary for full absorption of vitamin E.
•  Don’t take vitamin E at the same time as inorganic iron, as it can destroy the vitamin. Take them at least 8 hours apart. (Iron from food will not affect vitamin E.)
•  If you are taking blood thinners, do not take vitamin E without medical supervision.
•  To be sure the supplement meets standards for quality, purity, content, and safety look for the USP stamp on the label.
•  Make sure the vitamin is fresh – check the expiration date before buying.

Alway remember to consult your physician before beginning any supplementation regimen, especially if you are on medication or have any other health issues.