Fitness

Vitamin E is a group of seven compounds known as tocopherols (alpha, beta, delta, epsilon, eta, gamma, and zeta). Alpha tocopherol is the most absorbable. It is quickly destroyed by light, oxygen and heat, so store any supplements in a cool, dry, dark place.

Natural Food Sources
Almonds, asparagus, avocado, broccoli, corn, green leafy vegetables, nuts, seeds vegetable oils, wheat germ, whole grains.

Main Functions
This antioxidant helps preserve vitamins A, B, C and others by fending off damaging free radicals. It increases endurance and stamina, improves circulation and blood pressure, boosts your immune system and protects red blood cell membranes. It acts as an anticoagulant, and studies suggest it may help prevent heart disease or thwart it from getting worse. It may also protect against cancer.

Deficiency Symptoms
A vitamin E deficiency can lead to diminished collagen in the skin and a rupturing of the red blood cell membranes. Kidney and liver damage may occur, and fertility may be affected. Premature infants low in vitamin E may suffer from anemia, hemorrhaging and edema.

Toxicity Symptoms
Vitamin E is rarely toxic in healthy adults. Extremely high supplement doses (over 1000 IU daily) may interfere with vitamin K's coagulant functions, and may deplete one's stores of vitamin A.

Recommended Dietary Allowance
Men: 10 mg
Women: 8 mg (recently raised to 15 mg, but many experts recommend doses of 100-400 IU daily).