Vitamin E to protect the heart

Vitamin E to protect the heart: myths, reality and scientific data

What is vitamin E and why is it important?

Vitamin E is not one substance, but a group of eight fat -soluble antioxidants, including four tocopherols (alpha, beta, gamma and delta) and four tocotrienols (alpha, beta, gamma and delta). The most active and common form in the human body is alpha-tocopherol.

The role of vitamin E in the body is multifaceted, but the key function is its ability to act as a powerful antioxidant. Antioxidants neutralize free radicals – unstable molecules formed in the process of normal metabolism and under the influence of external factors (environmental pollution, smoking, ultraviolet radiation). Free radicals damage cells, DNA and other important components of the body, contributing to the development of various diseases, including cardiovascular.

In addition to antioxidant protection, vitamin E plays an important role in:

Immune function: Strengthens the immunity, increasing the body’s resistance to infections.
Skin health: Protects the skin from ultraviolet radiation and promotes healing of wounds.
Eye health: Prevents age macular degeneration (AMD).
Blood coagulation: It affects the function of platelets and prevents blood clots.
Nervous system functions: Protects nerve cells from damage.

How does vitamin E affect the heart and blood vessels?

The potential cardioprotective effect of vitamin E is the subject of intensive studies for several decades. It is believed that vitamin E can have a positive effect on the cardiovascular system in the following ways:

Prevention of LDL oxidation (low density lipoproteins): LDL, known as “bad” cholesterol, play a key role in the development of atherosclerosis. LDL oxidation makes them more prone to deposit on the walls of arteries, forming atherosclerotic plaques. Vitamin E, as a powerful antioxidant, can prevent LDL oxidation, thereby slowing the progression of atherosclerosis. This is one of the most studied and discussed mechanisms of vitamin E in the context of the heart health.
Reduced inflammation: Inflammation plays an important role in all stages of atherosclerosis. Vitamin E can have anti-inflammatory properties, reducing the level of blood inflammation markers such as C-reactive protein (CRP) and Interleukin-6 (IL-6). A decrease in inflammation can contribute to the stabilization of atherosclerotic plaques and a decrease in the risk of their rupture, which is the main cause of heart attacks and strokes.
Improving the function of the endothelium: Endothelium is the inner layer of cells lining the blood vessels. Healthy endothelium plays an important role in the regulation of vascular tone, preventing blood clots and inflammation. Vitamin E can improve the function of the endothelium, increasing the bioavailability of nitrogen oxide (NO), a powerful vasodilator that relaxes blood vessels and improves blood flow.
Prevention of platelet aggregation: Platelets are blood cells that play an important role in blood coagulation. Excessive platelet aggregation can lead to blood clots that can clog arteries and cause heart attacks and strokes. Vitamin E can have an antitromobocytic effect, reducing platelet aggregation and reducing the risk of blood clots. This effect, however, is less pronounced than that of aspirin.
Reduced blood pressure: Some studies show that vitamin E can help reduce blood pressure, especially in people with hypertension. This effect may be associated with an improvement in endothelium function and vasodilation.

Scientific data: Clinical research results

Despite theoretical justifications and promising laboratory tests, the effect of vitamin E on cardiovascular health remains the subject of disputes. The results of clinical studies conducted in public were ambiguous and often contradictory.

Initial observations and epidemiological studies: Early epidemiological studies suggested that people who consume more vitamin E have a lower risk of cardiovascular disease. However, these studies were observant and could not establish a causal relationship. Perhaps people who consume more vitamin E also lead a healthier lifestyle in general, which explains the risk of heart disease.
Large randomized controlled studies (RCTs): In the future, several large RCTs were carried out, in which the effect of vitamin E additives on the risk of cardiovascular diseases was studied. Many of these studies did not reveal a significant reduction in the risk of heart attack, stroke or death from cardiovascular causes in people who have taken vitamin E compared to placebo. Some studies even showed a slight increase in the risk of heart failure when taking high doses of vitamin E.
Examples of major studies with neutral or negative results:
- CHAOS (Cambridge Heart Antioxidant Study): This study showed that vitamin E can reduce the risk of non-pharmacy myocardial infarction in people with existing coronary heart disease, but did not affect mortality from cardiovascular causes.
- Gissi-prevention: This study showed that the combination of vitamin E and omega-3 fatty acids can reduce the risk of death from cardiovascular causes, but the effect was mainly due to omega-3 fatty acids.
- HOPE (Heart Outcomes Prevention Evaluation Study): This study did not reveal the significant effect of vitamin E on the risk of heart attack, stroke or death from cardiovascular causes in people with a high risk of cardiac diseases.
- SELECT (Selenium and Vitamin E Cancer Prevention Trial): This study, originally aimed at studying the prevention of prostate cancer, showed that vitamin E does not reduce the risk of cancer and may even slightly increase the risk of prostate cancer in some men. Although this study was not devoted to cardiovascular diseases, it caused concern about the safety of high doses of vitamin E.
Studies with positive results (limited): Some studies, especially those in which certain forms of vitamin E (for example, tocotrienols) were used or certain groups of the population were studied (for example, people with a low level of vitamin E in the blood) showed positive results regarding the health of the heart. However, these studies require further confirmation in larger and well -planned RCTs.
Meta-analyzes and systematic reviews: Several meta-analyzes and systematic reviews, uniting data from many different studies, came to the conclusion that vitamin E does not have a significant impact on the risk of cardiovascular diseases and mortality from all causes. In some cases, meta analyzes revealed potential harm from taking high doses of vitamin E.

Why are the research results so contradictory?

The ambiguity of the results of research devoted to vitamin E and heart health may be due to several factors:

Various forms of vitamin E: There are different forms of vitamin E (tocopherols and tocotrienols), and their effects on the body may vary. Most studies used alpha-tocopherol, the most common form of vitamin E, but other forms can have more pronounced cardioprotective properties. Tokotrienols, in particular, attract more attention due to their potential benefits for the health of the heart.
Different doses of vitamin E: The dosage of vitamin E, used in studies, was varied widely. Perhaps certain doses of vitamin E (for example, lower doses) can be useful, while higher doses can be ineffective or even harmful.
Different population populations: Studies were conducted on different groups of the population, which differ in age, gender, state of health (presence or absence of cardiovascular diseases) and other risk factors. Perhaps vitamin E has a different effect on different groups of people. For example, vitamin E can be more useful for people with vitamin E deficiency or with certain genetic characteristics.
Various research methods: Various studies used different methods of conducting, including different research designs, different criteria for inclusion and exclusion of participants, different methods for evaluating the results and different periods of observation. These differences can compare comparison of the results of different studies.
Quality of vitamin additives: The quality of vitamin additives can vary depending on the manufacturer and the production method. Some additives may contain other ingredients that can affect research results. It is important to choose high -quality vitamin additives from reliable manufacturers.
Influence on other drugs: Vitamin E can interact with some drugs such as anticoagulants (for example, warfarin), increasing the risk of bleeding. Before taking vitamin E, you need to consult a doctor, especially if you take any medicine.

Sources of vitamin E in nutrition

The best way to get vitamin E is a balanced diet rich in products containing this vitamin. The main food sources of vitamin E include:

Vegetable oils: Wheat germ oil, sunflower, safflore, soy, corn and olive oil. Wheat germ oil is one of the richest sources of vitamin E.
Nuts and seeds: Almonds, hazelnuts, peanuts, sunflower seeds, pumpkin seeds.
Green sheet vegetables: Spinach, broccoli, Mangold.
Avocado: Avocado is a good source of vitamin E, as well as beneficial fats and fiber.
Fortified products: Some products, such as breakfast and margarine flakes, can be enriched with vitamin E.

With a balanced diet, most people get enough vitamin E from food. However, in some cases, vitamin additives may be required, for example, in the presence of certain diseases or with limitation in nutrition.

Vitamin Deficit E

Vitamin E deficiency is rare in healthy people, since vitamin E is widespread in food. However, vitamin E deficiency can occur in people with certain diseases that violate the absorption of fats such as:

MukoviScidoz: A genetic disease that affects the lungs and digestive system.
Crohn’s disease: Chronic inflammatory bowel disease.
Short intestine syndrome: A condition in which part of the small intestine is removed or does not function properly.
Abetalipoproteinemia: A rare genetic disease in which the body cannot absorb fats.

Symptoms of vitamin E deficiency may include:

Muscle weakness.
Coordination problems.
Nerves damage (peripheral neuropathy).
Weakening of immunity.
Anemia.

If vitamin E deficiency is suspected, consult a doctor for diagnosis and treatment.

Recommended daily dose of vitamin E

The recommended daily dose (RSD) of vitamin E for adults is 15 mg (22.4 IU). For children, RSD is lower and depends on age. The upper permissible level of vitamin E consumption is 1000 mg (1500 IU) per day. Reception of vitamin E in doses exceeding the upper permissible level may be dangerous.

Risks and side effects of vitamin E.

Reception of vitamin E in recommended doses is usually safe. However, taking high doses of vitamin E can cause side effects, such as:

Increased risk of bleeding: Vitamin E can dilute blood, increasing the risk of bleeding, especially in people who take anticoagulants or have blood coagulation disorders.
Diarrhea.
Nausea.
Fatigue.
Headache.

In rare cases, taking high doses of vitamin E can lead to more serious side effects, such as:

Hemorrhagic stroke: A stroke caused by hemorrhage in the brain.
Heart failure: A condition in which the heart cannot effectively pump blood.

Before taking vitamin E, especially in high doses, it is necessary to consult a doctor to make sure of the safety of his intake and avoid possible side effects.

Interaction of vitamin E with other drugs and additives

Vitamin E can interact with some drugs and additives, so it is important to inform your doctor about all the drugs and additives that you take. Medicines and additives with which vitamin E can interact are:

Anticoagulants: Vitamin E can enhance the effect of anticoagulants, such as warfarin, increasing the risk of bleeding.
Antiplans: Vitamin E can enhance the effect of antiplatelets, such as aspirin and clopidogrel, increasing the risk of bleeding.
Chemotherapeutic drugs: Vitamin E can reduce the effectiveness of some chemotherapeutic drugs.
Radiotherapy: Vitamin E can enhance the side effects of radiotherapy.
Vitamin K: High doses of vitamin E can prevent the assimilation of vitamin K.
Omega-3 fatty acids: The joint intake of vitamin E and omega-3 fatty acids can increase the risk of bleeding.

Alternative approaches to heart protection

Although the role of vitamin E in the protection of the heart remains unclear, there are other scientifically based approaches that have proven their effectiveness in reducing the risk of cardiovascular diseases:

Healthy nutrition: A balanced diet rich in fruits, vegetables, whole grain products, low -fat proteins and healthy fats is crucial for the health of the heart. Limit the consumption of saturated and trans fats, cholesterol, salt and added sugar. The Mediterranean diet, rich in olive oil, fish, nuts and vegetables, is especially useful for the health of the heart.
Regular physical activity: Regular physical exercises, such as walking, running, swimming or riding a bicycle, strengthen the heart, reduce blood pressure, increase the level of “good” cholesterol (HDL) and help control weight. It is recommended to engage in moderate physical activity of at least 150 minutes a week or intensive physical activity of at least 75 minutes a week.
Weight control: Excess weight or obesity increase the risk of cardiovascular diseases. Losing weight, even by a small amount, can significantly improve heart health.
Refusal of smoking: Smoking is one of the main risk factors for cardiovascular diseases. Refusal of smoking is of great importance to the health of the heart.
Alcohol use restriction: Excessive alcohol consumption can increase blood pressure, triglycerides and risk of heart failure. Moderate drinking of alcohol (no more than one drink per day for women and no more than two drinks per day for men) can be acceptable, but it is best to consult a doctor.
Stress management: Chronic stress can increase blood pressure and risk of cardiovascular diseases. Find healthy ways to manage stress, such as meditation, yoga, tai-chi or communication with friends and family.
Regular medical examinations: Regular medical examinations allow you to identify and control risk factors for cardiovascular diseases, such as high blood pressure, high cholesterol and diabetes.
Take of medication as a doctor: If you already have cardiovascular diseases or risk factors, your doctor may prescribe drugs to you to control blood pressure, cholesterol or blood sugar. It is important to take medicines in accordance with the instructions of the doctor.

Vitamin E and heart health: what you need to know

Vitamin E is an important antioxidant that can have a positive effect on the cardiovascular system. However, the results of clinical studies devoted to the effect of vitamin E on the risk of cardiovascular diseases were ambiguous and often contradictory. Most studies did not reveal a significant reduction in the risk of heart attack, stroke or death from cardiovascular causes when taking additives of vitamin E.

It is important to understand that the intake of vitamin E is not a panacea and should not replace a healthy lifestyle, including a balanced diet, regular physical activity, weight control, smoking, and restriction of alcohol use.

Before taking vitamin E, especially in high doses, it is necessary to consult a doctor to make sure of the safety of his intake and avoid possible side effects and interactions with other drugs and additives.

Instead of relying exclusively on vitamin E to protect the heart, focus on creating a healthy lifestyle, which includes all scientifically sound approaches to a decrease in the risk of cardiovascular diseases. This is the most effective way to keep your heart healthy for many years.