Vitamin E is a fat-soluble vitamin that acts as an antioxidant, providing protection against cell damage. It is also important for healthy immune function and red blood cell formation. There is conflicting reports of the association between vitamin E and heart disease. Some studies have shown a decrease in heart disease with greater intakes of vitamin E, while other studies found no association or an increased cardiovascular disease risk with higher intake. The differences found in the studies may be age related or possibly, the source of vitamin E.
Lab Studies versus Clinical Trials
The Office of Dietary Supplements reports lab tests with vitamin E have shown a decrease in oxidation, free radical formation and blood clot formation, potential causes of cardiovascular disease. Few clinical studies, however, have been able to show this same protection in humans. However, most participants in randomized trials have been middle-aged or elderly with already existing heart disease or risk factors. Researchers suggest including younger patients without current heart disease in these supplement studies to determine if vitamin E could prevent heart disease from developing instead of just testing the potential to slow further development.
Food versus Supplements
The Cleveland Clinic conducted a meta-analysis which included a total of 81,788 patients given vitamin E supplements. Researchers concluded there was no evidence vitamin E supplements provide protection against cardiovascular disease; however, the clinic encourages consuming foods rich in antioxidants, including vitamin E, as diets high in fruits, vegetables and whole grains have been associated with decreased cardiovascular disease risk.
Food Sources
Vitamin E is available naturally in foods, particularly vegetable oils and nuts. A 1 oz. serving of almonds provides 7.4 mg, while 1 tbsp. of wheat germ oil provides 20 mg. Other food sources include sunflower seeds, peanuts and peanut butter, vegetable oils, green leafy vegetables such as spinach and broccoli, kiwi and mango.
Recommended Intake
The Institute of Medicine recommends individuals 14 and older get 15 mg per day of vitamin E. Eating an ounce of almonds, 1/2 cup of spinach and a handful of sunflower seeds or just 1 oz. of wheat germ oil, will meet your needs for a day. The American Heart Association does not recommend taking antioxidant vitamin supplements due to the lack of supporting evidence of benefits. They do, however, encourage eating a nutrient-rich diet daily.
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