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Clayton's Health Facts: Vitamin E.

Clayton South, SPN (ISSA), is a recognized expert in the bodybuilding / fitness industry with over 150 bodybuilding, fitness and nutrition publications to his credit.

What Is It?
And Where Does It Come From?

Vitamin E, along with Vitamin A is an incredibly powerful antioxidant. It is fat-soluble and produces the superoxide dismutase (SOD), a powerful free radical eliminator. Vitamin E can be found in Bee Pollen and Jelly.

What Does It Do?
And What Scientific Studies Give Evidence To Support This?

Vitamin E scavenges the body for harmful free radicals and annihilates them. By destroying cellular membranes, free radicals are responsible for a variety of health problems including Alzheimer's disease, atherosclerosis, cancer, diabetes, muscular dystrophy, Parkinson's disease, and rheumatoid arthritis.

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Vitamin E defends all cell membranes in the body from oxidative stress, promoting better health and immunity from illness, while increasing virility.

In one controlled study, 1,200 mg/day of Vitamin E was taken previous to a vigorous workout for two weeks. Intense muscular exercise typically causes damage to white blood cells, but by supplementing with Vitamin E, subjects showed that white blood cell DNA damage was virtually eliminated. Another study tested Vitamin E for insulin sensitivity.

Insulin is an important substance in muscle building. Ten healthy subjects took 1,350 IU per day of Vitamin E for 4 months straight. They showed a tremendous improvement in glucose clearance and insulin sensitivity.

Who Needs It?
And What Are Some Symptoms Of Deficiency?

Anyone who wants better immunity and added protection against free radicals should supplement with Vitamin E. Hard training bodybuilders and athletes, especially, can wear down their body's immune system down causing sickness or infection. This is where Vitamin E comes in!

Supplementing with Vitamin E can increase the strength of your immune system and the overall health of your body. Vitamin E can also ease aches, pains, and sore muscles. Vitamin E is an essential nutrient; however, deficiency is uncommon.

How Much Should Be Taken?
And Are There Any Side Effects?

Vitamin E concentrations vary. Most people consume 20 - 30 IU per day. The RDA for Vitamin E is only 15 IU for males and 12 IU for females. Nevertheless, the RDA is only meant to prevent against a deficiency and many of the antioxidant effects of Vitamin E cannot be obtained at levels this low. To truly get the benefits from Vitamin E Alliance for Aging Research recommends taking between 100 and 400 IU per day for adults.

Various medical literature commonly recommends adults supplement with between 100 and 800 IU per day. For very active athletes as much as 1,200 to 1,500 IU per day has been recommended by trainers and researchers.

So, as you can see, there is quite a bit of leeway for supplementing with Vitamin E. In fact, there is very little evidence of toxicity in levels up to 1200 IU. High doses of Vitamin E may be harmful if you have high blood pressure.

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