Vitamin E safe for daily consumption?
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Seems like a great supplement: anti-estrogen, anti-prolactin, helps counteract PUFA to some degree, seems to feel pretty decent for me lately. However, higher doses I noticed can cause some extra bleeding, e.g. from a small scratch, brushing gums a bit hard, etc.
So how about something like 100 iu daily, would that be safe? Mostly I'm interested in the anti-PUFA effects, because it's hard to avoid dietary PUFA especially if you eat out a couple of times per week.
Thoughts on vitamin E safety?
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The short answer is that yes vitamin E is safe for daily consumption. Even 10 times higher dose than 100 iu vitamin E is safe for daily consumption.
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@SpaceManJim said in Vitamin E safe for daily consumption?:
So how about something like 100 iu daily, would that be safe? Mostly I'm interested in the anti-PUFA effects
I won't formulate it so.
There is no danger. 2 mechanisms exists to eliminate excess Vit E.
See Dr Traber from Linus Pauling Institute to go deeper into the process to understand why there had been a mess at some time. or I can give a link.
There is however one possible side effects: bleeding. Lack of K1. When I take essential oils or supplement (curcumin, aspirin), I take once a week a high-dose supplement of K1. It solves then the problem (anticipation 1x/wk; if problem 2x/wk, with a lot of fat, 35 gr needed).
K1 comes mainly from green raw veggies (=> smoothie).
Note: Not préjudiciable doesn't mean it's optimal. Too much of a good thing is bad, for me.
Chris Masterjohn says 20-25 UI is required per day.
I take a supplement 400 UI (mixed tocos) once a week, twice when problems (low-grade inflammation).
Never take only one source (add some gamma to alpha-tocopherols, e.g.). -
@LucH said in Vitamin E safe for daily consumption?:
green raw veggies (=> smoothie
Raw veggies besides carrot salad are unhealthy, with many anti-nutrient, anit-thyroid substances...
Ray recommended a kale broth.
Peatbot: Anti-nutrients are compounds found in raw vegetables that can interfere with the absorption of nutrients and may have other adverse effects on health. Here are some key points about anti-nutrients in raw vegetables based on the provided context:
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Oxalic Acid in Spinach: Spinach contains oxalic acid, which can bind to calcium and remove it from the body, potentially affecting dental health by taking calcium out of your teeth.
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Enzyme Blockers: Some leafy vegetables contain chemicals that can block digestive enzymes in the stomach, making it harder for the body to digest and absorb nutrients.
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Defensive Chemicals in Leaves: Leafy greens have defensive chemicals designed to protect the plant from being eaten by grazers and insects. These chemicals can block human digestive enzymes unless the greens are thoroughly cooked.
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Starch in Raw Vegetables: Starchy vegetables like bananas, plantains, and potatoes should be cooked to break down the starch. Undercooked starch can enter the bloodstream and cause issues such as allergic reactions and blockage of capillaries, leading to cell death.
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Anti-Thyroid Compounds: Some raw vegetables, such as certain radishes, contain compounds that can have anti-thyroid effects if consumed in large quantities.
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Toxins in Seeds and Beans: Raw seeds, grains, and beans contain specific toxins that can irritate the intestine and cause digestive issues. Cooking these foods can help neutralize these toxins.
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Cellulose in Raw Vegetables: The cellulose in raw vegetables encloses nutrients, making them inaccessible to human digestive enzymes. Cooking can break down the cellulose and make the nutrients more available.
In summary, while some raw vegetables can be nutritious, others contain anti-nutrients that can interfere with digestion and nutrient absorption. Cooking these vegetables can help reduce or eliminate these anti-nutrients, making the nutrients more accessible and the vegetables easier to digest.
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@Kvirion said in Vitamin E safe for daily consumption?:
Raw veggies besides carrot salad are unhealthy, with many anti-nutrient, anit-thyroid substances...
Ray recommended a kale broth.
Hi,
If you want me to debate these points, open a new one, and leave a link here.
When I say "debate", it's to approve some points and how to avoid some others.
when you often eat the same kind of food, I agree we should take into account some disadvantages, for instance in a salad carrot
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@LucH
Ray has written about veggies in an extensive way using his genius systemic (holistic) approach.
No need to discuss reductionist arguments that some particular isolated substances in greens can (allegedly) help...The disadvantages of monotonous diets are obvious, I agree, there is nothing to debate here.
What I think about greens https://www.youtube.com/watch?v=U4V4DK_3-Bc
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@LucH Why take it once a week? I just got started reading Rays article on Vitamin E and am looking for a dosage guide.
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@PeatPerspective said in Vitamin E safe for daily consumption?:
Why take it once a week? I just got started reading Rays article on Vitamin E and am looking for a dosage guide.
Now I rather take twice a week Vit E 400 UI, depending on my status (low-grade inflammation or not).
Why?- We need 20-25 UI per day, according to Chris Masterjohn, in the flower of age (let’s say up to 45 years old).
- Half-life of Vit E is rather short (3-4 hours in the blood, to 20 hours in tissue) but it could accumulate in liver. We are going to accumulate if we take 400 UI every day.
High dose Vit K can interfere with Vit E
Excess tocopherols antagonizes Vit K
They are all fat-soluble vitamins and can compete with each other for absorption into the micelle. Vitamins A and E are antagonists of vitamin K because they interfere with its absorption and metabolism.
Taking a high dose Vit K2 requires transporters that are in limited amount for transport in circulating lipoproteins for subsequent uptake by tissues.How much is too much is not clearly defined.
The reduction in assimilation appears to be partly related to the phenomenon that Vitamin E and K share similar transporters/metabolizing enzymes. When high dose Vitamin E is given it may block the transporters/enzymes that are needed to integrate Vitamin K into the appropriate tissues. So similar to Aspirin, we should consider supplementing Vitamin K when trying high dose Vitamin E. Otherwise we may risk Vitamin K deficiency which can cause downstream problems.Moreover excess Vit E, K and Q10 leaves quinones but our liver has a limited capacity to deal with.
I never take Vit A supplement at the same time as the other lipovitamins. Nor vit D with K at the same meal since we need a lot of fat to absorb Vit K (35 gr lipid is optimal).
Sources and references- Kinetic, Bioavailability, and Metabolism Study of RRR-α-Tocopherol in Healthy Adults J Nutr. 2012
Vitamin E may be stored and remain in your body for days, weeks, or even months after you ingest it.
Alpha-tocopherols are preferably stored in the liver and has a double life-time compared to other isomers. The Kinetic, bioavailability, and metabolism study of RRR-α-tocopherol in healthy adults suggests lower intake requirements than previous estimates. The model estimated residence time and half-life of the slowest turning-over compartment of α-tocopherol (adipose tissue) at 499 ± 702 d and 184 ± 48 d, respectively.
https://doi.org/10.3945/jn.112.166462 - Effect of vitamin E supplementation on vitamin K status in adults with normal coagulation status.
http://www.ncbi.nlm.nih.gov/pubmed/15213041 - Haemorrhagic toxicity of a large dose of alpha-, beta-, gamma- and delta-tocopherols, ubiquinone, beta-carotene, retinol acetate and L-ascorbic acid in the rat.
http://www.ncbi.nlm.nih.gov/pubmed/7867999 - Interaction of vitamins E and K: effect of high dietary vitamin E on phylloquinone activity in chicks.
http://www.ncbi.nlm.nih.gov/pubmed/9285253 - Vitamin E decreases extra-hepatic menaquinone-4 concentrations in rats fed menadione or phylloquinone.
http://www.ncbi.nlm.nih.gov/pubmed/22707266
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@SpaceManJim Ray said its one of the safest supplements
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Peatbot: Yes, vitamin E has undergone significant changes over the years. Originally, vitamin E was produced using methods that resulted in a product that was thick, viscous, and often brown in color. This form of vitamin E was associated with beneficial effects, including anti-estrogenic and anti-clotting properties, and was thought to protect against the toxic effects of polyunsaturated fatty acids (PUFAs).
However, over time, the manufacturing processes for vitamin E have changed. For example, when ADM bought the old Eastman distillation products factory, they altered the methods of production, which affected the consistency and appearance of vitamin E. The newer vitamin E products became more diluted, often with soybean oil, which is highly unsaturated. This change in formulation has been linked to a reduction in the beneficial effects that were observed with the original vitamin E products.
Additionally, the perception and definition of vitamin E's role have evolved. Initially, it was recognized for its fertility-enhancing and anti-estrogenic properties, but later it was primarily marketed as an antioxidant. The changes in manufacturing and formulation have led to variations in the effectiveness and safety of vitamin E supplements, with some studies suggesting increased mortality associated with certain formulations.
Overall, the form and quality of vitamin E have shifted, and these changes have influenced its perceived health benefits and risks.
Peatbot: Yes, vitamin E is generally considered safe to take on a daily basis, especially when taken in appropriate amounts. The context suggests that about 30 to 50 milligrams per day can provide full protection. However, it's important to choose a high-quality vitamin E supplement, preferably one that contains mixed tocopherols, as these are anti-inflammatory. It's also noted that vitamin E is particularly beneficial if you are consuming polyunsaturated fatty acids (PUFAs), as it can help counteract some of their negative effects.
