Vitamins are needed to help speed up chemical reactions throughout the body. Some vitamins, including vitamin E, are absorbed better when they are consumed along with foods that contain fat. However, there is some controversy as to whether vitamin E supplements need to be taken with a meal. Follow the directions on the supplement's label to determine if you need to take the vitamin with or without meals.
Vitamin E
Vitamin E is naturally present in wheat germ oil, nuts such as almonds, nut butters such as peanut butter, some vegetable oils and spinach, among other foods. Vitamin E can be found in eight different chemical forms, but alpha-tocopherol is the only form that is recognized to have significant biological activity in humans. Vitamin E is a potent antioxidant and can protect your cells and other molecules from oxidation, which can lead to cardiovascular disease and cancer. This vitamin also regulates your immune system.
Fat-Soluble Vitamins
Vitamins can be divided into two general categories: fat soluble and water soluble. Fat-soluble vitamins do not dissolve well in water due to their chemical structure. Because vitamin E is a fat-soluble vitamin, it mixes better with the contents of your stomach when it is consumed with fat; the presence of fat also aids in the absorption of this vitamin.
Controversy
It is not clear if vitamin E supplements need to be taken with food. According to Drugs.com, vitamin E supplements such as Centrum Singles-Vitamin E can be taken with or without food. However, the Linus Pauling Institute notes that vitamin E supplements such as alpha-tocopherol may not be well absorbed when taken on an empty stomach and should be taken with food.
Considerations
Because vitamin E may be better absorbed when consumed with dietary fat, it is probably best to take the supplement with a meal. Talk to your doctor before taking vitamin E, because too much can cause side effects and may be toxic. High doses of vitamin E may cause you to bleed or bruise more easily. More research needs to be done on the side effects of vitamin E.
References
- Office of Dietary Supplements: Vitamin E
- Colorado State University Extension; Fat-Soluble Vitamins; J Anderson and L Young; August 2008
- Drugs.com: Centrum Singles-Vitamin E
- Linus Pauling Institute; Vitamin E; Jane Higdon; 2004
- MayoClinic.com; Vitamin E; July 2011
- Brian Mac Sports Coach; Vitamins; Brian Mac
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