Research results on the effects of taking vitamin E have been conflicting.  Early studies reported that vitamin E may be linked to reduced deaths from heart disease and cancer.  However, a review of 19 clinical trials where vitamin E was given to patients showed a small but significant increase in mortality, leading to doctors advising against taking large doses of vitamin E.

How can this be?  Some new insights gained from recent research may help explain the controversy.  Researchers in Finland studied 29,092 male smokers over a 19 year time period and looked at their dietary intake of vitamin E (not from supplements).  When measuring the serum levels of vitamin E, researchers found that those with higher blood levels of vitamin E (meaning they ate more foods rich in the vitamin) had a lower risk of dying.

The researchers found the following results when comparing the people with the highest 20% of vitamin E intake to those with the 20% lowest intake:

• Overall mortality decreased by 18%
• Cancer decreased by 21%
• Prostate cancer decreased by 32%
• Cardiovascular disease decreased by 19%
• Coronary heart disease decreased by 16%
• Stroke decreased by 35%
• Respiratory disease decreased by 42%
• And all other causes of death decreased by 30%

Vitamin E From Foods Versus Supplements:

It may seem conflicting that vitamin E taken in large doses actually increases mortality rates but decreases mortality rates when consumed in large quantities from food. The key to explaining this is looking at what else is found in the supplements.  Vitamin E supplements are made of alpha-tocopherol, which is only one source of vitamin E.  Research on vitamin E supplementation has shown that taking large amounts of alpha-tocopherol lowers your absorption of gamma-tocopherol – which is another source of vitamin E also high in antioxidants.

When you eat foods rich in vitamin E, you are consuming a mixture of alpha- and gamma-tocopherol; it is this balance of the two sources that lowers your mortality risk.  The researchers in this study concluded that having higher concentrations of vitamin E on the blood was associated with lower mortality rates – even after adjusting for age, smoking, cholesterol levels, history of cardiovascular disease, and HDL cholesterol levels.

What It All Means:

Based on the study results, researchers conclude that vitamin E supplements are not effective; however, it may be beneficial to increase the amount of vitamin E you get from your dietary choices.

If you are looking for foods that are rich in vitamin E, eat whole grains and dark green leafy vegetables; pick foods cooked with vegetable oils; and snack on nuts (especially almonds and hazelnuts) and seeds (especially sunflower seeds).  These foods are healthy choices anyway, so now you have even more reason to be mindful of what you put in your mouth – it just may reduce your risk of dying in the next 19 years by as much as 18%.

Source: Wright, M.E., Lawson, K. A., Weinstein, S. Pietinen, P., Taylor, P. R., Virtamo, J. & Albanes, D. (2006).  Higher baseline serum concentrations of vitamin E are associated with lower total and cause-specific mortality. American  Journal of  Clinical Nutrition, 84:1200-7.