By Martha A. Simpson, D.O., M.B.A.
Assistant Professor of Family Medicine
Ohio University College of Osteopathic Medicine

READER PROBABLY DOESN’T NEED VITAMIN E PILLS OR SKIN LOTION

Question: I’ve read that vitamin E is great for your skin and overall health. But, I also noticed that foods with it are high in fat, and I’m trying to watch my weight. Would you recommend taking a vitamin E supplement? If so, how much?

Answer: Vitamin E is a very important vitamin for our bodies, and many proposed benefits are currently being investigated. vitamin E is a fat-soluble vitamin that is found in many food sources. Its primary function is to protect vitamin A and essential fatty acids from oxidation in the body and prevent breakdown of body tissues.

Oxidation is a process that breaks down many different substances. An example that everyone is familiar with involves what happens when iron undergoes oxidation. The iron molecules break down in the presence of oxygen, and rust forms. If the metal is copper rather than iron, a protective green coating develops rather than a destructive rust.

In the body, oxidation is a destructive process that breaks down tissue and produces free radicals, which may contribute to cardiovascular disease and cancer development. Because vitamin E inhibits this breakdown process, it’s known as an antioxidant.

Your question really has two parts. First, you ask about vitamin E and skin health. I suspect you are referring to beauty lotions that tout their vitamin E content. Despite the advertising hype, the kind of vitamin E in these lotions can’t be absorbed through the skin. Also, recent research reported in the journal Dermatologic Surgery found that up to a third of the population has an allergy to topically applied vitamin E.

The second part of your question relates to vitamin E supplements taken orally. The recommended daily allowance for vitamin E is 15 mg or 22 IU (international units) daily. During lactation, the recommended allowance increases slightly.

While most North American adults get enough vitamin E from their diets, people on very low-fat diets may rarely have vitamin E deficiencies. Contrary to what many think, you do not have to eat a lot of meat to get adequate vitamin E. In fact, the best dietary sources are vegetable oils, nuts and green leafy vegetables. Meat, fish, poultry, nuts and soy also contribute some vitamin E to the diet, but you must consume large amounts to get enough of this nutrient.

After reviewing this list, if you still think you might not be getting enough vitamin E, I recommend you ask your family physician or a registered dietitian to evaluate your nutrition status before you start to take a vitamin E supplement. One of my reasons for this recommendation is that in very large doses, vitamin E acts as an anticoagulant and can cause bleeding.

Current research on the role of vitamin E in the prevention of various diseases is underway but, so far, inconclusive. For instance, one recent study showed that consuming higher levels of the vitamin helped prevent coronary artery disease, but another did not show this relationship. Likewise, there is some very preliminary evidence that vitamin E may help prevent both prostate cancer and cataracts. Research is continuing.

A diet that is high in fruits, vegetables, whole grains, and nuts will provide enough vitamin E for most people. Using fortified cereals and grains is a good way to get many of the needed vitamins and minerals without too many calories.

Family Medicine® is a weekly column. To submit questions, write to Martha A. Simpson, D.O., M.B.A., Ohio University College of Osteopathic Medicine, P.O. Box 110, Athens, Ohio 45701. Medical information in this column is provided as an educational service only. It does not replace the judgment of your personal physician, who should be relied on to diagnosis and recommend treatment for any medical conditions. Past columns are available online at http://www.FamilyMedicineNews.org.