| Kicking off tonight: Vitamins and supplements are a vital part of our personal regimes — Mike is a scattershot packer, but carefully counts out his vitamins before a trip. - There's so much junk and quackery out there, it can be hard to navigate what really matters. So we're going to systematically bring you our Smart Brevity on where to start and why.
- We'll keep reporting and let you know what we learn. And we'll include links to the full series at the bottom of each installment. Here we go ...
Nearly all of us get too little of a critical vitamin that supports vision, brain health and even developing fetuses — vitamin E. The stunning stat: Around 90% of U.S. adults' diets contain inadequate amounts of vitamin E, studies show. Zoom in: Vitamin E's major function is as an antioxidant. It quietly protects our cells from the oxidative damage caused by chemicals that are formed naturally when we convert food to energy. - The consequences of oxidative damage — unchecked by vitamin E — include accelerated aging, deterioration of vision and higher risk of diseases, including cancer, diabetes and Alzheimer's.
- "Vitamin E is kind of like having a fire department," says Maret Traber, a nutritionist at Oregon State's Linus Pauling Institute. "You only need it if your house is on fire."
Vitamin E is also important during pregnancy, Traber says. - It's critical in the development of a baby's nervous system, including the brain and spinal cord.
- One study showed that pregnant women with low levels of vitamin E were nearly twice as likely to experience miscarriages.
Here are our tips, culled from nutritionists, on how to include this crucial vitamin in your diet. 1. How much to take: The recommended daily level is 15 milligrams. Women who are lactating need slightly more, at 19 milligrams per day, the Harvard School of Public Health notes. 2. What to eat: Vitamin E is found in nuts, seeds and plant-based oils, as well as dark greens. Think almonds and sunflower seeds; canola and sunflower oil; and kale, spinach and collard greens. 3. How to supplement: If those foods aren't a major part of your diet, consider supplementing. There are many ways to take vitamin E, including pills or oils — though the oils have a shorter shelf life, Traber says. You can also use multivitamins that contain vitamin E. And note that it's best to take your supplements with a meal. - Multivitamins typically have lower levels of vitamin E than stand-alone pills or oils, so make sure you're getting the right amount. Healthline has a comprehensive review of vitamin E supplements.
4. Worth noting: There are prenatal vitamins on the market that do not contain vitamin E. Look for a brand that does, to keep you and your baby healthy. And here's what to watch out for: - It's possible to take too much. Vitamin E can be toxic at very high levels. The daily cap is around 1,000 milligrams.
- Consult your doctor. Vitamin E supplements can have negative interactions with treatments and medications, including chemotherapy and anti-coagulants, Healthline notes.
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