It has been pointed out that vitamin E, which was once thought to have no excess, may also have an excess. Vitamin E supplements are used by many people because they have antioxidant effects, but it is important to check the upper limit and be careful not to overdose.
The Danger of Overdose in America’s Popular Vitamin E
Vitamin E is popular for its antioxidant properties. In the United States, it is said that 25% of people take supplements. However, there was a research report that even vitamin E, which was previously thought to be free from hyperactivity, may also cause hypersensitivity. Let’s take a closer look at overdose.
Water-soluble vitamins and fat-soluble vitamins… Which vitamins are hyperactive?
There are many different types of vitamins. First, there are two types of vitamins: water-soluble vitamins and fat-soluble vitamins. Vitamins B and C are typical water-soluble vitamins. Fat-soluble vitamins are represented by vitamins A, D, and E.
In general, water-soluble vitamins are excreted in the urine immediately, so the time they stay in the body is short, and it is said that excess symptoms are less likely to occur. On the other hand, fat-soluble vitamins stay in the body for a long time, so it is said that they are prone to overdose.
Also, even if it is said that there is no overdose, it does not mean that it is good to take unlimited, and of course there are exceptions if you take too much, so you need to be careful. For example, even vitamin C, which is said not to cause excessive symptoms, can actually cause diarrhea or cause urinary tract stones if taken as a supplement, etc. It ends up making a part of calcium oxalate, which accounts for most of the ingredients).
As for vitamin E, it used to be common knowledge that “since the time it stays in the body is short, there is no overdose.”
What is excess vitamin E?
It was shocking to me when the announcement was made that overturned the conventional wisdom that “taking large amounts of vitamin E as a supplement may actually be detrimental to your health”. *1 From
1966 to 2004, about 136,000 people in Europe, the United States and China, mainly elderly people, were tested. These intakes were associated with a whopping 10% higher mortality rate during an eight-year follow-up period than those who did not take vitamin E. “
However, the reason for the increased mortality is unclear . Also, since the study was originally aimed at the elderly and the rate of those with pre-existing medical conditions was high, the author acknowledges that the relationship between these issues needs to be clarified further.
What is the upper limit of vitamin E? The daily intake is 400IU (267mg) or less!
The recommended daily dose in Japan is 6 mg for women and 6.5 mg for men. The upper tolerable dose is 1050 IU (700 mg)/day for women aged 30-69. However, the recommendation of this paper is lower than that, ” Daily intake is 400 IU (267 mg) or less “.
About 15 IU (10 mg) of vitamin E per day comes from food. Foods rich in vitamin E include nuts, wheat germ, oils and fats, but even almonds, for example, contain about 30 mg per 100 g. If you eat 100g of almonds, you’ll be quite full… (I’ve listed the vitamin E content of foods, so please refer to it. Surprisingly, matcha contains a lot of it.)
However, supplements can be 150 IU (100 mg) or 300 IU (200 mg) per tablet. There is good. Be sure to check the contents carefully when purchasing.
Content of vitamin E (in terms of α-tocopherol) in food ( per 100 g of edible portion)
|Sunflower oil: 39.2mg||Wheat Germ: 32.6mg||Almonds: 29.6mg|
|Matcha: 28.0 mg||Soybean oil: 19.5mg||Margarine: 19.1mg|
|Anglerfish: 13.8mg||Hazelnut: 19.0mg||Cod roe: 7.1mg|