Do you know how much is too much for Vitamin E

Many of my patients ask: "What's the deal with Vitamin E?Is it safe? Can I take it?" The answer to each question is yes, but with some reservations.

Several months ago, a researcher presented data at an American Heart Association national meeting suggesting that daily vitamin E consumption may be linked to increased risk of death. This discovery was widely publicized and has caused some concern among those taking vitamin E.

First of all, the research presented at the American Heart Association was not a clinical study. It was a meta-analysis, which means that data from many studies are combined. Although this type of analysis can be very revealing, there are methodological problems that can affect interpretation of the data.

The overwhelming majority of vitamin E studies have not demonstrated any toxicity. Indeed, an increasing number of studies suggest that vitamin E is necessary to protect the heart, brain and other organs from damage.

Does that mean that this meta-analysis is wrong? No, I believe that the results are accurate, but that only part of the story has been revealed.

All medications and supplements have a sub-optimal dose, an optimal dose and a toxic dose. Just because it is "natural" does not mean that it cannot be toxic - you can die from too much oxygen.

In the meta-analysis study, an increased risk of death was found at only the higher doses of vitamin E - greater than 800 IU a day - over time. In addition, those who had more severe medical problems were the ones at greatest risk.

Although the major element of the story was the increased risk of death with higher doses of vitamin E, the other part of the meta-analysis has been largely ignored. It also revealed that lower doses of vitamin E (400 IU a day and below) were associated with a reduced risk of death, even in those people with severe medical problems.

When it comes to dietary supplements, many people think that if one is recommended, two must be better - and then take five just to be sure. The key to health is to use the optimal quantity over time. Unfortunately, optimal doses for the majority of dietary supplements have not been defined, but research in this area is growing.

Is vitamin E safe? Yes. How much should you take? If your diet is rich in vegetables, nuts and seeds, you may not even need to use vitamin E supplements.

Most medical studies demonstrating positive results have used between 200-400 IU of vitamin E a day. However for most Americans, our daily diets provide less than 20 IU of vitamin E, which is probably well below the optimal daily dose, whatever it is determined to be. Be aware, however, that vitamin E is found in various dietary supplements. Additional vitamin E - beyond 200-400 IU - probably does not give further benefit.