The role of vitamin E and how to supplement it

　　In the 1960s, American physician Denham Harman proposed the free radical theory to explain the relationship between metabolism and aging.

　　The so-called free radicals are molecules containing unpaired electrons. These unpaired electrons are very unstable and must steal electrons from other molecules, which in turn causes the instability of other molecules, thus causing a chain reaction and causing damage to cells.

　　Metabolism must burn oxygen, and free radicals are the byproducts of oxidation. Free radicals may be linked to arteriosclerosis, arthritis, cataracts, and even the aging process cancer related.

　　However, the free radical theory has its shortcomings. According to this theory, a large amount of oxygen is burned during exercise and a lot of free radicals are produced. healthy harmful.

　　Many years ago, some scholars did advocate not exercising based on the free radical theory. In fact, many studies have confirmed that more exercise can reduce mortality and have anti-aging effects.

　　Because the human body also has its own antioxidant mechanism, it can avoid the harm of free radicals. In addition, it is also wrong to say that a high metabolic rate will reduce life span.

　　Substances with antioxidant effects in nature are mainly vitamin C and vitamin E. Vitamin E is found in higher amounts in green vegetables, stone fruits, wheat germ, soybeans and vegetable oils. Modern people do not eat enough fruits and vegetables, so they can also supplement them with vitamin pills or antioxidants.

　　Vitamin E is important for hematopoiesis, red blood cell function, antibody production and immune cell activity. In addition, vitamin E is related to reproductive function and can promote peripheral circulation and strengthen blood vessels. Vitamin E has been regarded as an anti-aging weapon in recent years, and some people even claim that it can prevent cancer and Alzheimer's disease.

　　Although a lack of vitamin E may cause disease , but it does not mean that large amounts of supplementation will be beneficial. A study published in the Journal of the American Medical Association two years ago found that vitamin E supplementation not only has no benefit for heart disease patients, but may actually be harmful.

　　A recent study published in the Journal of the American Medical Association once again questioned the effectiveness of vitamin E. The study tracked thousands of patients with diabetes and heart disease for seven years and found that taking 400 milligrams of vitamin E a day not only failed to prevent heart disease and cancer, but actually increased the risk of heart failure. The reason may be that high doses of vitamin E interfere with the body's naturally occurring antioxidant machinery. However, this study was conducted on patients with heart disease, so the general public does not need to panic.

　　Vitamin E will enhance the effect of anticoagulants. Patients taking anticoagulants or aspirin should avoid taking large amounts to avoid bleeding. Vitamin E can also reduce the effectiveness of oral iron supplements and should be avoided when taken together with iron supplements. If you take large amounts of vitamin E for a long time (more than 800 mg per day), you may experience headache, weakness, nausea, vomiting, stomach ache and bleeding symptoms.

　　The dosage of one commercially available vitamin E tablet is 400 mg, which is far more than the recommended daily dose (12 to 15 mg). If you eat more fruits and vegetables, your intake must be sufficient. If your intake of fruits and vegetables is insufficient, maybe one or two vitamin E pills a week will suffice.