'Excess' vitamin E intake is not a health concern: Linus Pauling expert No level of vitamin E in the diet or from the use of supplements should pose a risk to health, according to a new review that counters recent concerns over the health risks from excess intakes. Several previous studies have suggested concern that an overly high intake of vitamin E may lead to possible health risks, including recent meta-analysis that have linked consumption of vitamin E supplements ( at levels of 400 IU or more) with an increased risk of dying.However, the new review published in the Journal of Lipid Research concludes that biological mechanisms exist to routinely eliminate excess levels of the vitamin, which therefore makes it 'almost impossible' to consume a harmful amount."I believe that past studies which have alleged adverse consequences from vitamin E have misinterpreted the data," said Professor Maret Traber from the Linus Pauling Institute at Oregon State University, USA."Taking too much vitamin E is not the real concern," Traber said, who is an internationally recognised expert on vitamin E.
"Toxic levels of vitamin E in the body simply do not occur.""Unlike some other fat-soluble vitamins such as vitamins A and D, it's not possible for toxic levels of vitamin E to accumulate in the liver or other tissues."Traber added that a 'much more important issue' than the potential for damage is the current global deficiency levels of the vitamin - noting that "more than 90% of people in the U.S. have inadequate levels of vitamin E in their diet."Study detailsIn her review of how vitamin E is metabolised, Traber noted that researchers have found that two major systems in the liver work to control the level of vitamin E in the body - and that these systems routinely excrete excessive amounts. Very high intakes achieved with supplementation only succeed in doubling the tissue levels of vitamin E, which is not harmful, she said, noting that because of its interaction with vitamin K vitamin E can cause some increase in bleeding. However, no research has found this poses a health risk.
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Taking more than one vitamin supplement could result in toxicity symptoms. If you don't pay attention to what you eat or take in supplements, you could get too much of certain vitamins. Combining a multivitamin, an individual vitamin supplement and fortified foods can put your total intake of a vitamin for the day over the safe limit. Only take individual vitamin supplements if your doctor recommends them, and check labels to make sure you aren't getting excessive amounts of any vitamin. Fat-Soluble Vitamins The fat-soluble vitamins A, D, E and K are more likely to cause toxicity symptoms than the water-soluble vitamins because any extra you consume is stored in your body. Getting more than 3,000 micrograms per day of vitamin A can cause nausea, loss of appetite, headache and dry, itchy skin. Limit your vitamin D intake to no more than 100 micrograms to avoid potential symptoms, which include slowed growth, vomiting, nausea, loss of appetite and excess calcium in your blood. Taking very large doses, over 1,000 milligrams per day, of vitamin E may interfere with blood-thinning medications.
Large amounts of vitamin K can cause liver damage and interfere with blood-thinning medications, although there isn't a set tolerable upper intake level for this vitamin. B Vitamins Although excess water-soluble vitamins, such as B-complex vitamins, are usually excreted from the body, some of these vitamins can cause adverse effects when you take too much. You shouldn't take more than 35 milligrams of niacin or 1,000 micrograms of folate per day. Niacin can cause flushing in the face and shoulders, itchiness, stomach problems and headaches and may trigger liver damage, erectile dysfunction, ulcers and diabetes when taken in large amounts. Getting too much folate in the diet may hide the symptoms of a vitamin B-12 deficiency. There is also a possible link between excessive folate intake and certain types of cancer, central nervous system disorders, zinc deficiency and epileptic seizures, according to the University of Maryland Medical Center. Vitamin C Avoid taking more than 2,000 milligrams of vitamin C in one day.
Short-term toxicity symptoms include diarrhea and headaches, and taking high doses for long periods of time may make you more likely to develop kidney stones. Once you stop taking large doses, you could develop rebound scurvy, which makes you fatigued and irritable and can cause easy bruising, nosebleeds, dry hair and weight loss. Vitamin Considerations If you eat a varied diet containing the recommended amounts of protein, dairy, grains, fruits and vegetables, you probably don't need to take vitamin supplements, according to a September 2012 "Consumer Reports" article. Vegetarians and people over 50 may need to take vitamin B-12, pregnant women need extra folate and people who have dark skin, are overweight or are at least middle-aged may need vitamin D supplements. Smokers and middle-aged men may need to get more vitamin C, and alcoholics may be deficient in thiamine, riboflavin, folate and vitamins B-6 and C. References Colorado State University Extension: Fat-Soluble Vitamins: A, D, E, and KUniversity of Maryland Medical Center: VitaminsConsumer Reports: 10 Surprising Dangers of Vitamins and Supplements Photo Credits Jupiterimages/Stockbyte/Getty Images Suggest a Correction