1. The Fertility Vitamin
Most animals and all humans require vitamin E. Alpha-tocopherol is the chemical name for vitamin E. The word "tocopherol" comes from the Greek words for "offspring" and "to bear." People who are deficient in vitamin E are unable to reproduce. Vitamin E also acts as an antioxidant, meaning that it protects against chronic diseases like heart disease and cancer and helps remove toxins from our bodies. It also protects the thymus and our white blood cells from damage and our lungs from air pollution. Vitamin E is especially helpful for patients with AIDS or chronic viral hepatitis.
2. Break Out the Wheat Germ
Vitamin E is in many foods. You'll find high levels in nuts like almonds and oils pressed from nuts. Blackberries, cantaloupe and grapefruit are also high in vitamin E, as is tuna packed in oil and wheat germ. The recommended daily allowance is 3 to 4 mg for infants, 6 to 7 mg for children, and 8 to 10 mg for adolescents and adults. Pregnant or lactating women should consume an additional 2 to 3 mg daily. If you are not getting enough vitamin E, try to eat more vitamin E-rich foods rather than depending on supplements. Supplements generally contain all or some synthetic vitamin E. Synthetic vitamin E comes from petroleum or turpentine, and it is not as efficient in the human body. At best, synthetic vitamin E is only half as potent as natural vitamin E. If you do want to buy a supplement, choose one that is 100 percent natural. Better yet, sprinkle some wheat germ on your cereal, yogurt, smoothie or even ground beef to get natural vitamin E in your diet.
3. Deficiency is Rare, but Possible
Vitamin E deficiency is rare, but it can lead to nerve damage, muscle weakness, poor coordination and involuntary movements of the eyes and anemia. People with cystic fibrosis do not absorb vitamin E and must use supplements.
4. Don't Overdo it
Vitamin E is a fat-soluble vitamin, although a water-soluble form is available as a supplement. Fat-soluble vitamins are stored in the body, so it's tough to take too much of it. Vitamin E has a good safety record and is safe at doses up to 3,200 IU daily. However, work with a nutritionist if you want to take large doses of vitamin E to treat a condition. There have been few safety complaints in humans, but when laboratory rats received an intentional overdose of vitamin E supplements, they experienced dizziness, headaches, nausea, chapped lips and high blood pressure.
5. Watch Out For These E-Blockers
Vitamin E will be absorbed better if you are getting enough other vitamins and minerals, especially vitamin A and the B's. Too much chlorine (from pool water), laxatives and oral contraceptives can limit its absorption.
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