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Vitamin E is the compound soluble in fats, therefore, in order to ensure the best assimilation, it should be taken with a meal. Additionally, it is assumed that per each 1 gram of polyunsaturated fatty acids in a diet, one should take at least 0,4 mg of RRR-alpha tocopherol.
The dose of 400 IU (1 capsule) seems to be sufficient in case of the disorders of the circulatory system, infections and to improve skin condition. Moreover, optimal daily doses of vitamin E are 200-600 IU in order to improve sperm quality and sexual activity in men. 600 IU two times daily in case of pain caused by rheumatoid arthritis and 400 IU in case of PMS.
Vitamin E (tocopherol) is a fat soluble. Due to its antioxidant action, it is a protection of other vitamins (e.g. Vitamins A). Protects the body against free radicals, strengthens the walls of blood vessels and its capacity, causing their dilation and dissolution of blood clots. With the reduction of coagulation, it is used as an antiatherogenic medicine, it allows for the proper course of pregnancy. In cooperation with selenium it slows the ageing process of cells, strengthening connective tissue. In the food it is present in whole-grain bread, sprout and grains, vegetable oils (soybean, sunflower), soya beans and sunflower seeds, vegetable fat and hen egg yolks. Also it is used in sports medicine in the form of nutrients and supplements.
Vitamin E deficiency reduces building of red blood cells, results in changes in muscle and disorders of pregnancies.
Dosage: for children, 0.5 mg / 1 kg of weight; for adults 10-30 mg per day.
Mixed tocopherols - a method of complementing vitamin E, commonly used in supplementation, encompassing tocopherols and tocotrienols. The compounds from the group of vitamin E belong to the substances soluble in fats, therefore they should be taken with fats.
The main activity of vitamin E in the organism is its activity as antioxidant. It demonstrates the ability to neutralize free radicals and consequently to reduce oxidative stress. In this way, it positively influences the state of tissues of the organism. Supplementation with antioxidants is indicated as an effective method of delaying the signs of aging and it may demonstrate anticancer properties. Apart from this, supplementation with vitamin E, thanks to its antioxidant properties, positively influences the absorption of some other biologically active compounds.
Supplementation with vitamin E also demonstrates cardioprotective properties. Its proper concentration in blood prevents the pathological breakdown of erythrocytes, increases endurance of blood vessel walls and decreases the risk of developing atherosclerosis.
For maximal absorption and effectiveness, vitamin E should not be used with vitamin K and supplements containing iron.