Vitamin E's Protective Effects for Healthy Aging

Vitamin E is important throughout the life cycle, providing antioxidant benefits to help fight against cancer, heart disease, and age-related eye damage such as macular degeneration. Preliminary studies also show a protective effect on mental functioning, specifically in the slow of cognitive decline and Alzheimer's disease. Antioxidants help protect brain cells from irreversible damage caused by free radicals.

Two studies reported in the Journal of the American Medical Association (JAMA) demonstrated the association between dietary vitamin E intake and decreased rates of Alzheimer's Disease. One study showed the risk of Alzheimer's was 70% less among people who consistently consumed higher levels of vitamin E from foods compared to those who consumed less vitamin E. Another study found similar positive outcomes for Alzheimer's risk with higher vitamin E intakes. However, further studies are needed to confirm these protective effects on cognitive function.

Vitamin E is a fat soluble vitamin, meaning it is stored in the body and not easily excreted like water soluble B vitamins and vitamin C. Males and females over the age of 14 require 15 milligrams (mg) per day; however, it is estimated that only 75% of Americans meet the recommended 15 mg daily. In general, men typically consume about 10 mg per day while women are getting about 7 mg per day.

The recommended dietary allowance of vitamin E can easily be met by eating a variety of foods. As with all vitamins and minerals, the preference is to get vitamin E from foods versus supplements. High-does supplements have the potential to interact with other medications and should therefore be discussed with a physician.

Foods that contain vitamin E include: almonds, hazelnuts, peanuts, sunflower seeds, wheat germ oil, Swiss chard, spinach, avocados, broccoli, squash, kiwifruit, and olive oil. Consuming just one handful, 23 almonds, contains 7.4 mg, or about half of the daily recommended amount of Vitamin E. By consuming a wholesome, nutrient-rich diet with a variety of fruits, vegetables, whole grains, nuts, seeds, and vegetable oils, one can easily meet their daily needs for vitamin E. Since people tend to eat less with age, selecting these nutrient-rich foods will allow one to optimize the health benefits of their food choices.

Many of the foods high in vitamin E are also sources of fat (avocado, nuts, seeds, vegetable oils). While these foods are healthful sources of unsaturated fats and vitamin E, it is important to choose appropriate serving sizes due to their high calorie content. Balance these foods with other nutrient-rich, low-calorie foods such as broccoli, raw spinach, Swiss chard, and kiwi.

While vitamin E alone will not cure all health issues, it is an important part of a healthy diet to reduce disease risk and severity. Living a well-rounded life of good nutrition, exercise, and mental well-being is the best prescription for healthy aging. Keeping vitamin E intake in check is just one piece of that recommended nutrient prescription.