vitamin E From Food vs. Vitamin E Supplements
This is one of the most important points in the entire discussion.
Vitamin E naturally present in foods is generally considered safe.
The NIH states that vitamin E from food does not pose the same concern as high-dose supplementation. ODs
Good food sources include:
Nuts
Almonds and hazelnuts are useful sources of vitamin E.
Seeds
Sunflower seeds are particularly rich in vitamin E.
Vegetable Oils
Sunflower, safflower, and other vegetable oils contain vitamin E.
Green Vegetables
Spinach and other leafy greens contribute smaller amounts.
Fortified Foods
Some cereals and other foods may contain added vitamin E.
Eating these foods as part of a balanced diet is very different from taking a concentrated vitamin E capsule containing a much larger dose.
How Much Vitamin E Do Adults Need?
The recommended amount for adults is relatively modest.
For adults, the recommended dietary allowance is 15 mg of alpha-tocopherol per day. For women who are breastfeeding, the recommendation is 19 mg per day. ODs
This is worth comparing with some vitamin E-only supplements.
The NIH notes that many vitamin E-only supplements contain substantially more vitamin E than the recommended daily amount. ODs
That difference is one reason supplement labels deserve attention.
A product containing several times the daily requirement is not necessarily better simply because it provides more.
Why High-Dose Supplements Are Different
Food delivers nutrients as part of a complex dietary pattern.
Supplements can deliver concentrated amounts in a relatively small capsule.
This can matter particularly with fat-soluble vitamins such as vitamin E because they are stored and handled differently by the body than water-soluble vitamins.
The NIH has established an upper intake level for supplemental vitamin E in adults of 1,000 mg per day, equivalent to 1,500 IU of natural vitamin E or 1,100 IU of synthetic vitamin E. However, the NIH also notes that some research has raised concerns at doses below that upper limit. ODs
An upper limit is not a target.
It is a level above which the potential for adverse effects becomes an important concern.
What Does the Research Say About Vitamin E and Stroke Risk?
Research on vitamin E and cardiovascular health has produced mixed results depending on the population, dose, and outcome being studied.
Some early observational research suggested possible cardiovascular benefits.
However, large randomized trials have not established routine vitamin E supplementation as an effective way to prevent cardiovascular disease.
The NIH Office of Dietary Supplements reports that clinical trials generally have not shown routine vitamin E supplementation to prevent cardiovascular disease or reduce cardiovascular mortality. ODs
More importantly for this topic, one large trial involving male physicians found that taking 400 IU of synthetic vitamin E every other day for eight years did not reduce major cardiovascular events or stroke and was associated with an increased risk of hemorrhagic stroke. ODs
This is one of the reasons high-dose vitamin E supplementation deserves caution.
What Is a Hemorrhagic Stroke?
A hemorrhagic stroke occurs when a blood vessel in the brain leaks or ruptures.
Blood then enters or surrounds brain tissue and can cause serious damage.
This differs from the more common ischemic stroke, where