What are the signs of too much vitamin E?

CORVALLIS, Ore. - Despite concerns that have been expressed about possible health risks from high intake of vitamin E, a new review concludes that biological mechanisms exist to routinely eliminate excess levels of the vitamin, and they make it almost impossible to take a harmful amount.

No level of vitamin E in the diet or from any normal use of supplements should be a concern, according to an expert from the Linus Pauling Institute at Oregon State University. The review was just published in the Journal of Lipid Research.

"I believe that past studies which have alleged adverse consequences from vitamin E have misinterpreted the data," said Maret Traber, an internationally recognized expert on this micronutrient and professor in the OSU College of Public Health and Human Sciences.

"Taking too much vitamin E is not the real concern," Traber said. "A much more important issue is that more than 90 percent of people in the U.S. have inadequate levels of vitamin E in their diet."

Vitamin E is an antioxidant and a very important nutrient for proper function of many organs, nerves and muscles, and is also an anticoagulant that can reduce blood clotting. It can be found in oils, meat and some other foods, but is often consumed at inadequate dietary levels, especially with increasing emphasis on low-fat diets.

In the review of how vitamin E is metabolized, researchers have found that two major systems in the liver work to control the level of vitamin E in the body, and they routinely excrete excessive amounts. Very high intakes achieved with supplementation only succeed in doubling the tissue levels of vitamin E, which is not harmful.

"Toxic levels of vitamin E in the body simply do not occur," Traber said. "Unlike some other fat-soluble vitamins such as vitamins A and D, it's not possible for toxic levels of vitamin E to accumulate in the liver or other tissues."

Vitamin E, because of its interaction with vitamin K, can cause some increase in bleeding, research has shown. But no research has found this poses a health risk.

On the other hand, vitamin E performs many critical roles in optimum health. It protects polyunsaturated fatty acids from oxidizing, may help protect other essential lipids, and has been studied for possible value in many degenerative diseases. Higher than normal intake levels may be needed for some people who have certain health problems, and smoking has also been shown to deplete vitamin E levels.

Traber said she recommends taking a daily multivitamin that has the full RDA of vitamin E, along with consuming a healthy and balanced diet.

We’ve all heard the saying, “Too much of a good thing is bad for you.” But what about when it comes to vitamins? Can you ever really overdo them?

“Yes, absolutely,” said Dawn Gerber, PharmD, a clinical ambulatory pharmacy specialist with Banner Health. “Basically, there are two types of vitamins: water-soluble and fat-soluble. Although your body can excrete large amounts of water-soluble vitamins, it holds onto fat-soluble vitamins, which can be toxic at high levels."

Water-soluble vitamins, like vitamin C and B-complex, are carried to the body’s tissues and aren’t stored in your body. Fat-soluble vitamins, like A, D, E and K, are absorbed along with fats in your diet and are stored in your body’s fatty tissue and in the liver.

“These get caught in our fat, the non-muscular parts of our bodies,” Dr. Gerber said. “The more supplements we take at high doses, the more that accumulates and isn’t flushed out.”

While it’s hard to overdose just eating these vitamins naturally with a well-balanced diet, vitamin supplements can have negative ramifications.

Here’s what you need to know to avoid overdoing it in the supplement department.

Watch out for these fat-soluble vitamins: A, E and K

Here are details about vitamins A, E and K and the symptoms of overdose to look out for.

Vitamin A is a fat-soluble nutrient that is naturally present in many foods, like beef, eggs and many fruits and vegetables. An overdose of this vitamin can lead to problems with confusion, hair loss, liver damage and bone loss. It can also cause an increased risk for death and lung-associated issues for those who have a history of smoking—particularly female smokers.

Vitamin E is a fat-soluble nutrient found naturally in foods and added to some fortified foods that can help protect cells from damage caused by free radicals, such as air pollution. But taking too much of this supplement can increase your risk for bleeding and bleeding in the brain.

Vitamin K is a fat-soluble nutrient that’s important for blood clotting, healthy bones and other bodily functions. It’s rare that you’ll overdose on vitamin K by eating things like broccoli. But in supplement form, it can induce blood clots, which can lead to heart attacks and strokes, if you take too much.

What about vitamin D?

You may have noticed we left vitamin D off this fat-soluble list, and there is a good reason (or two for that). “The reason for this is that we don’t typically see overdose with vitamin D as much,” Dr. Gerber said. “The data hasn’t shown detrimental effects of high doses. In addition to this, many Americans are actually deficient in the vitamin as well.”

Don’t overdo vitamin C and zinc either

With cold season, flu season and the COVID-19 pandemic, many people load up on vitamin C and zinc thinking they can fight off—and even prevent illnesses. But the verdict is still out on their potential benefits—especially when it comes to COVID-19.

“Vitamin C is especially hot right now with COVID-19,” Dr. Gerber said. “There’s currently no strong data that shows vitamin C and zinc help with cold viruses. And the verdict is still out on COVID-19, mostly because it hasn’t been around long enough to know.”

Overdose symptoms for vitamin C and zinc

Vitamin C is generally safe, but in large doses (anything over 2,000mg), it can cause diarrhea and nausea. High doses can also result in falsely elevated blood glucose readings, which can be problematic for diabetics. Low blood glucose can cause them to feel shaky, sweaty and can even lead to seizure or a loss of consciousness. “Diabetics use their home glucose monitor and their glucose level looks fine, but the high dose of vitamin C is masking the real low blood glucose reading,” Dr. Gerber said.

Oral zinc can also cause gastrointestinal problems and a host of other problems if taken long-term, especially in high doses (anything over 40mg). High levels of zinc can cause a copper deficiency, taste disturbances, hematologic and neurological effects and may interact with some medications and antibiotics.

“For example, if you’re taking zinc with an antibiotic, you won’t get 100% of the benefit of the antibiotic,” Dr. Gerber said. “That’s because zinc can bind itself to the antibiotic and weaken the medication’s effectiveness. This can be very frustrating for patients who don’t understand why they aren’t getting better.”

Before you pop a vitamin or supplement, contact your doctor

While you might feel like you are low in this or that, don’t go with your gut. You may actually be deficient in something else completely.

Schedule an appointment with your primary care doctor to assess your overall health and if you may be lacking in certain vitamins. As a general tip: It’s important to check in at least once a year with your doctor. Your doctor may recommend certain over-the-counter supplements or suggest simple diet adjustments that can help get you back on track.

You’ll also want to talk to your doctor or a pharmacist to see if any vitamins interact with any medications you are taking.

“When it comes to taking any medications, pharmacists and doctors consider, ‘Is this the right drug for the right patient for the right issue?’ and the same holds true with vitamins,” Dr. Gerber said. “You want to make sure the vitamins you are taking are necessary and right for you."

To find a Banner Health specialist near you, contact bannerhealth.com.

Also Read:

• Vitamins: What You Should Take at Every Age
• Chances Are, You’re Not Getting Enough of This Vitamin
• Adult Performance Vitamins: Are They Safe?

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