Vitamin E is a good helper for antioxidant, but doctors remind that eating this way is easy to overdose

Vitamin E, also known as vitamin E, is also called vitamin E, and vitamin A, vitamin D and vitamin K are all fat-soluble vitamins. Vitamin E is often combined with Vitamin C, a good brother. It can be said that it is a star in the antioxidant and anti-aging world for many years. As long as it is a supplement related to anti-aging, if there is a vitamin release, then the formula will have two basic nutrients, vitamin C and vitamin E. Vitamin E is a fat-soluble antioxidant, and Vitamin C is responsible for water-soluble antioxidants. They, together with other antioxidants, fight free radicals with antioxidant enzymes, maintain the balance of oxidation and reduction in the body.

When there is insufficient dietary intake or the internal oxidation situation increases, the internal antioxidants do not have the ability to maintain this balance well, and various chronic diseases or physiological aging problems may arise. Therefore, the need for vitamin E supplementation with antioxidant power was created under this theory. There are many discussions on the Internet about the effects and side effects of vitamin E, but which ones are true and which ones are false? In this article, the doctors and nutritionists of the MedPartner team will contact you to introduce to you what vitamin E is, how it acts in the body, what free radicals are, and to see the health benefits of vitamin E from a practical perspective, and new perspectives on vitamin E in recent years.

Before starting this article, we will first make a key summary:

●Vitamin E is the general name of 8 similar molecules, and the main physiological activity is α-Toluene

●Vitamin E The main physiological function is antioxidants, which protect cells from free radical damage

●The delivery and reproduction of vitamin E is mainly responsible for the liver, and too much vitamin E will be eliminated by the liver

●Adjust vegetable oil and fruits can achieve the daily sufficient daily intake of vitamin E

●Additional supplementation of vitamin E does not significantly prevent cardiovascular disease

Next, let us take everyone to fully understand vitamin E!

What is vitamin E? What are the physiological effects?

Vitamin E is a combined noun that represents a group of fat-soluble and antioxidant compounds. There are eight natural vitamin E, four tocotrienols (α-, β-, γ-, δ-tocopherols) and four tocotrienols (α-, β-, γ-, δ-tocotrienols). (alpha = α , beta = β , gamma = γ , delta = δ ) This short paragraph below

involves more complex biochemistry, and those who are not interested can skip it. As long as you know that the main function of α-tofertilization alcohol is enough. The structure of tocolic alcohol and tocotrienol is very similar (below), with the biggest difference being that there are three double keys on the carbon chain of tocotrienol; while the difference between α , β , γ and δ is that R1 and R2 are connected to different things on the ring, which will change to make them have different antioxidant abilities. In the body, alpha-toluene is mainly used to stimulate physiological activities, and is also the vitamin E type that mainly appears in the lipoproteins in the circulation, cell membranes or tissues. Therefore, whether it is a unit in the collection suggestions or nutritional supplements, α-toluene is used as the unit.

The main effects of

Vitamin E: lipid-soluble antioxidants

Vitamin E and vitamin C, and β-Hussin, are three vitamins that can exert antioxidant in the body. They can protect various molecules in the cells and avoid damage caused by free radicals. Humans have a complex antioxidant system to fight against free radicals (picture below). I will not introduce the three defense lines in detail. In the future, I will discuss related nutrients and issues. Now you only need to know that vitamin E is responsible for antioxidant of lipoma in the system. For this table below, please refer to it first.

What is the relationship between vitamin E and free radicals?

organisms are more or less accompanied by the production of free radicals during the process of renunciation. For example, when we eat food, free radicals will be generated as we convert to energy. In addition to generating free radicals in the body, external factors such as smoking, second-hand smoke, air pollution, and ultraviolet light will also increase free radicals in the body (Ref. 4). What are

free radicals? Simply speaking, it is an atom or substrate with a non-corresponding electron. This is a very unstable state. In order to make it better, it will snatch the electrons of surrounding molecules. The damaged molecule may become aggressive or lose its original function due to the loss of electrons.. Seeing this, you should think that free radicals are only harmful to the body, but in fact, free radicals sometimes have a protective effect. When there are external bacteria, macrophage cells will release free radicals to attack the invaders. In other words, it is not possible to do if there are no free radicals in the body.

When

free radicals touch oxygen, they may react to form reactive oxygen species (ROS), which is also an aggressive molecule. At this time, the role of vitamin E appears. Vitamin E can prevent the formation of ROS when the lipids in the body are oxidized and help maintain the oxidative reduction balance in the cells.

What is oxidative reduction equilibrium? The ideal situation is the oxidation and reduction effects in the cells. The effects occur in these two bodies at any time, maintaining a counter-balanced state (Steady-state level), but with increasing age or external factors, such as diet imbalances, environmental pressures, etc., this balance will tilt toward the oxidation side, which is the so-called oxidation pressure (oxidation forces strengthen the antioxidant/reduction force). Over the long term, it will gradually affect cell function and may affect physical health. On the contrary, if the antioxidant capacity in the cells is greater than oxidation, it is called reducing pressure.

In addition to acting as an antioxidant,

Vitamin E also has functions such as assisting immune response, adjusting DNA repair systems, and helping message transmission (Ref. 7).

What happens if there is insufficient or severe deficiency of vitamin E?

After knowing the approximate role of vitamin E in the body, let us see what the lack of it will have on health. According to the results of the 2013-2014 national nutritional status change survey, one of the five major nutrients that older people lack is vitamin E (Ref. 2). Just! We have difficulty seeing a clear deficiency from a person who is healthy but has insufficient vitamin E intake from the diet. Although the known deficiency of insufficient vitamin E intake is unknown, experts will recommend that you get the right amount from your diet.

What symptoms may be caused by severe deficiency of vitamin E? Peripheral neuropathy, sports misalignment, cytosis, or immune response dysfunction are all possible symptoms. Since vitamin E is fat-soluble, it must be taken with oil to absorb it smoothly. Therefore, people with fat digestion problems, whether they suffer from Crohn’s disease, Cystic fibrosis, inability to secrete juice normally, or long-term abdominal pain, will cause severe deficiency of vitamin E because they are not able to digest and absorb oil. If patients with the above problems really have the above problems, they can find water-soluble vitamin E supplements to improve them.

Vitamin E What are the problems with too much?

Single Vitamin E from ordinary food is unlikely to actually eat overdose. However, when taking high doses of Vitamin E supplements, it is easy to accidentally overeat. Clinical trials found that taking too much vitamin E may increase risk of bleeding brain wind (Ref. 1). It may also cause the following symptoms, including nausea, abdominal distension, kidney failure, weakness, headache, blurred vision, rash, gonadal dysfunction and increased creatine excretion in the urine.

To avoid excessive vitamin E intake, please refer to the Ministry of Health and Health to provide sufficient and upper limit intake for national reference (table below).

Vitamin E active unit conversion

Sometimes IU will be used on the selected Vitamin E product label, which is different from the table above. In fact, there are two active units of vitamin E, one is 1 mg α-TE and the other is an international unit (IU). The exchange relationship is as follows:

●α-TE (alpha-Tocopherol Equivalent), that is, α-fertilization alcohol amount.

●1 mg α-TE = 1 mg natural α-Toluene = 1.49 IU

●1 mg dl-α-Toluene Salt Acetate (Synthetic) = 1.1 IU

After looking at the Vitamin E Recommendation Insulation Scale, I wonder if you think there is something weird? I even think that the data on the table is zeroed? This is not a mistake, but the recommended intake of Vitamin E. The difference between the upper limit intake is so big that it can be as many as ten times. There will be such a huge gap, which may be related to the way Vitamin E thanks.

The concentration of vitamin E in the body is mainly regulated by the liver. After the various vitamin E are sent from food, they will be sent to the liver by (α-tocopherol transfer protein, α-TTP) to very low-density lipoprotein (VLDL), and then VLDL is sent to the liver for supplying the whole body.

α-TTP is easier to deliver α-Toluene, so that most vitamin E sent from the liver is α-Toluene, other &alpha not sent out;-Toluene and other vitamin E will pass through the xenobiotics (xenobiotics) and finally excrete from urine (Ref. 8, 9). Due to this mechanism, vitamin E is not as easy to overdose as other fat-soluble nutrients. In short, when there is too much vitamin E in the body, the liver system will expel it. But you still can't eat the load that exceeds the liver, otherwise there will be problems. The relationship between vitamin E and health

Vitamin E usually extends from its antioxidant, anti-inflammatory, immune regulation and anticoagulation effects. However, there is a problem with the study of vitamin E related to that, no proven physiological indicators are available, so it is difficult to know the relationship between vitamin E's actual state and disease. Therefore, the relationship between vitamin E supplementation and various diseases is generally studied.

Cardiovascular Disease

In terms of the results of the current clinical trial, vitamin E supplementation can prevent cardiovascular disease or reduce morbidity and death. However, most of the relevant research targets are middle-aged and already suffering from cardiovascular disease, or are at high risk. Therefore, for healthy young people, is there a preventive effect in supplementing vitamin E? It will take more research to know.

Cancer

so far is not sufficient to support the ability to prevent cancer by replenishing vitamin E. In fact, taking high doses of vitamin E (400 IU or 268 α-TE mg) daily will actually increase the risk of prostate cancer.

Eye problems

Although people who consumed more vitamin E (about 20 α-TE mg) in the prospective generation studies had 20% fewer risk of developing age-related macular degeneration (simple AMD) than those who consumed less (less than 10 α-TE mg), the results of random control and control group trials found that vitamin E did not show the expected effect.

In the previous article of Ye Huangsu written by Ye Huangsu, the Lea Huangsu formula in the AREDS2 study helped to reduce the development of AMD, and this formula contains vitamin E. It is only because the results of this study are inconsistent with other single supplements of vitamin E or other antioxidants. Therefore, it is possible that vitamin E and various ingredients in the formula can see protective effects in people with high AMD risks.

Acceptual decline

Most studies do not support the effect of supplementing vitamin E to protect cognitive function.

Which foods are rich in vitamin E

There are many foods containing vitamin E, fruits, seeds and vegetable oils are the best α-Toluene alcohol sources, green leaves vegetables also contain a lot. The following table lists common foods rich in vitamin E, which are actually the three categories mentioned above. The daily intake of oil can be roughly calculated with 30 grams, while the sauce can be estimated with 5-10 grams. According to the content of the table below, you will find that it is not difficult to get enough vitamin E from your daily diet.

Example: Someone's diet contains 10 grams of olive oil, 10 grams of sunflower oil, and 10 grams of soybean oil. He ate a handful of almond fruit (20 grams). The vitamin E he could get this day was about 12.6α-TE mg, and this amount was already in line with the needs of most people.

How to choose Vitamin E health food

If you are the one who can avoid oil and rarely eat fruit foods, then there will be risks of insufficient vitamin E intake. At this time, you can consider supplements containing Vitamin E.

When it comes to choosing vitamin supplements, most people will ask "Is it natural?" If you care whether the vitamin E you eat is natural, then there is a simple way to help you judge. Please carefully look at the content of the product ingredients, find the tocool, and see if there are any words "DL" or "dl" in the previous section. There is synthetic vitamin E, and natural vitamin E is all d. (D and L represent the left-handed and right-handed heterostructure, which is the field of organic chemistry, so I won't discuss it here.)

In addition, if you have the following health problems, please consult your doctor before taking Vitamin E supplements:

●Vitamin K deficiency

●Network inflammation

●Hearing abnormalities

●History of cardiac disease or mesotherapy

●Cancer with head

●Hepatic disease

Vitamin E interaction with drugs

Replenishment of Vitamin E It may interact with some drugs. The following provides some examples. If you take the following medicines, please seek the doctor's advice before taking Vitamin E supplements.

Presorbing anti-aggregation with antiplatelet drugs

Vitamin E and anticoagulant drugs (such as warfarin) or other supplements that reduce coagulation or herbal plants may increase the risk of bleeding. Taking

statin drug (statin) with statin

and vitamin E may reduce the effect of statin.

Cytochrome P450 3A4 (CYP3A4) Quality

Be careful when taking vitamin E and other drugs affected by these enzymes (such as omeprazole).

Vitamin K

and Vitamin E may reduce the effect of Vitamin K.

News on vitamin E

In the early years, most of the emphasis on vitamin E was placed on α-tocool, but some studies have found that different vitamin E, such as tocotrienol, seem to have different physiological effects of α-tocool (Ref. 10), and I will write another article to introduce it later.

In addition, with the technology of gene testing and related research development, we gradually know the interaction between a certain nutrient and gene, and it differs from person to person (Ref. 6), which may help us explore relationships that cannot be seen in visual research. Different people have different gene expressions caused by the same nutrients, which in turn affects the entire physiological mechanism and even health status. The development of this part is also very exciting!

According to the daily diet, as long as we pay attention to the intake of vegetable oils, fruits and other foods, we can easily eat enough vitamin E. With the existing evidence, people don’t actually need to supplement their high-level vitamin E in order to promote health! I hope this article can help you better understand what kind of nutrition vitamin E is.

References

1.NIH – Office of Dietary Supplements – Vitamin E

2. Healthy Jiujiu Website: New Food Generation of High-Eating Nutrition "Eat, Eat, Eat the Right" the happiest

3.Mayo Clinic – Vitamin E

4.Hadi, H. E., Vettor, R., & Rossato, M. (2018). Vitamin E as a Treatment for Nonalcoholic Fatty Liver Disease: Reality or Myth?. Antioxidants, 7(1), 12.

5.Nowotny, K., Jung, T., Höhn, A., Weber, D., & Grune, T. (2015). Advanced glycation end products and oxidative stress in type 2 diabetes mellitus. Biomolecules, 5(1), 194-222.

6.Naidoo, K., & Birch-Machin, M. A. (2017). Oxidative stress and ageing: the influence of environmental pollution, sunlight and diet on skin. Cosmetics, 4(1), 4.

7.Mocchegiani, E., Costarelli, L., Giacconi, R., Malavolta, M., Basso, A., Piacenza, F., … & Monti, D. (2014). Vitamin E–gene interactions in aging and inflammation age-related diseases: Implications for treatment. A systematic review. Ageing research reviews, 14, 81-101.

8.Traber, M. G. (2007). Vitamin E regulatory mechanisms. Annu. Rev. Nutr., 27, 347-362.

9.Schmölz L, Birringer M, Lorkowski S, Wallert M. Complexity of vitamin E metabolism. World J Biol Chem 2016; 7(1): 14-43

10.Sen, C. K., Khanna, S., & Roy, S. (2006). Tocotrienols: Vitamin E beyond tocopherols. Life sciences, 78(18), 2088-2098.

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