Vitamin E and aging

Ann-Mary Hromek

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. Nutrition, Recent Articles — By Ann-Mary Hromek on May 19, 2011

What is Vitamin E and why is Vitamin E so important in aging?

Vitamin E, a fat-soluble vitamin, is a group of 8 chemical substances with vitamin E activity. These chemical compounds are known as tocopherols. Among the 8 tocopherols, it was found that alpha-tocopherol is the most active component of vitamin E. This particular substance is responsible for vitamin E’s potent antioxidant activities. In fact, alpha-tocopherol is considered as the most powerful antioxidant in the lipid phase, making vitamin E one of the most effective anti-aging vitamins to-date. Another function of vitamin E is the prevention of hemolysis, (the breakdown of red blood cells).

Vitamin E is not stored by the body to a great extent and so, it must be continuously and sufficiently supplied in the diet. Vitamin E is found in, vegetable oils such as wheatgerm, sunflower and safflower oils, nuts especially walnuts, hazelnuts and almonds, avocado, asparagus, green leafy vegetables, liver, eggs and sunflower seeds.

Why do we need vitamin E as we age? What are its actions and will it slow aging or prevent disease?

Free radicals are the byproducts of cellular metabolism. These unstable molecular fragments cause oxidative damage to the cells, which may result in chronic and degenerative diseases associated with aging like heart disease and cancer. In addition, the destructive properties of free radicals cause the changes in your body as you age. During your younger years, your body constantly produces antioxidants to neutralize and eliminate the free radicals. However, in your late 30s, your body begins to produce more free radicals than antioxidants; thus, you are at increased risk of chronic or degenerative diseases as you age.

Sufficient supply of vitamin E, a potent antioxidant, protects your body from the damages caused by free radicals. It delays the appearance of wrinkles by protecting the collagen fibers in your skin against oxidative damage. It slows down the buildup of atherosclerotic plaques in the arterial walls, reducing your risk of atherosclerosis, high blood pressure and heart disease. Cancer results from irreversible damage in the DNA but with vitamin E’s antioxidant activities, cellular damage is reduced. Vitamin E maintains your cognitive functions by protecting your brain. It prevents cataracts by protecting the eyes’ lenses from oxidative damage.

Can I get enough vitamin E from my food?

Vitamin E is sufficiently obtained from regular intake of foods containing vitamin E. Green leafy vegetables like spinach, sunflower seeds, papayas, liver, eggs, vegetable oils, avocado and nuts.

If I’m to supplement with vitamin E, in what form should I take it? What are the ‘rules of engagement’?

Vitamin E supplements come in natural and synthetic forms. Natural vitamin E, d-alpha-tocopherol, is more recommended than the synthetic form, l-alpha tocopherol. Some practitioners prefer vitamin E supplements classified as mixed tocopherols. They contain alpha-tocopherol, other tocopherols and tocotrienol.

Most vitamin E supplements are fat-soluble but if your body cannot effectively absorb fat, water-soluble vitamin E supplements are recommended. If you have diabetes, heart disease, a blood clotting disorder, cancer, retinitis pigmentosa or low levels of vitamin K, do not take vitamin E supplements without consulting your physician.

What dose of vitamin E should I take?

For vitamin E supplementation, you may take 200 IU daily with a meal to help protect from chronic diseases, such as heart disease, stroke, neurodegenerative diseases, and some types of cancer.

Are there risks with vitamin E supplementation?

Vitamin E is generally safe. Toxicity is not easily reached. Excessive intake of vitamin E can cause diarrhea and nausea. Very high doses above 3000 IU a day may cause bleeding.

Are there any special requirements when I take vitamin E supplements?

Take vitamin E supplements with meals
It is preferable to take vitamin E with dinner
Take vitamin E supplements with a full glass of water

Does this supplement need other compounds to accompany it for optimal absorption?

It is recommended to take vitamin E with other antioxidants like vitamin C, beta-carotene and selenium to enhance its antioxidant effects.

If I supplement with vitamin E, do I need to take this in divided doses?

Vitamin E is usually taken in a daily single dose.

Can I test so as I know whether I’m deficient in vitamin E or to ascertain that I’m taking the correct dose for me?

The plasma concentration of alpha-tocopherol can be measured to detect vitamin E deficiency. Normal value is between 6-14 mcg/dL.

What is the best source of vitamin E?

Wheat germ, mustard greens and spinach are the best sources of vitamin E. High intake of foods rich in vitamin E are found to decrease the risk of cancer and Alzheimer disease. Vitamin E supplements do not seem to give the same beneficial effects.

Vitamin B1 (thiamine) and aging

Vitamin B1, also known as thiamine, is a water-soluble vitamin. As one of the 8 B vitamins, thiamine plays a role in cellular metabolism. Specifically, it is an integral component of the coenzyme factor thiamine pyrophosphate or TPP, which converts carbohydrate to glucose. Glucose is then broken down to generate energy which can be used by your cells. In addition, ...

Vitamin B1 (thiamine) and aging