Vitamín E - Scholaris

Vitamín E je skupina 8 rôznych zlúčenín, ktoré spoločne podporujú antioxidáciu v tele. Užívanie vysokých dávok nemusí byť bezpečné. Nižšie dávky sa zdajú byť účinné pri posilňovaní imunity starších ľudí.

AKA
Tokoferol, Tocopherol, Tocotrienol

Súhrn

Vitamín E je termín používaný na označenie ôsmich molekúl, ktoré sú rozdelené do dvoch kategórií: tokoferoly a tokotrienoly. Každá kategória sa ďalej delí na vitaméry alfa (α), beta (β), gama (γ) a delta (δ). Vitamér α-tokoferol sa považuje za „hlavný“ vitamér, ale gama (γ-tokoferol a γ-tokotrienol) sú tiež populárne výskumné témy, pretože sú prítomné v strave. Súhrnne sa tieto zlúčeniny nazývajú vitamín E. Doplnky vitamínu E takmer vždy obsahujú α-tokoferol.

Väčšina pozitív vitamínu E pramení z odstránenia jeho nedostatku, ale existuje niekoľko stavov, keď suplementácia môže ponúknuť výhody aj ľuďom, ktorí ho majú dostatok. Doplnenie α-tokoferolu je schopné zlepšiť imunitnú funkciu sprostredkovanú T-bunkami, čím posilňuje imunitný systém.

Zdá sa, že vitamín E je tiež schopný zvýšiť protilátkovú odpoveď tela na očkovanie. Vitamín E je obzvlášť dôležitý pre starších ľudí, pretože jeho nedostatok je spojený s vyšším rizikom zlomenín kostí. Užívanie vitamínu E pri jeho dostatku však neprinesie ďalšie výhody pre zdravie kostí. Vitamín E môže byť tiež schopný chrániť pred kognitívnym poklesom súvisiacim s vekom, ale je potrebný ďalší výskum, kým bude možné odporučiť jeho suplementáciu na liečbu Alzheimerovej a Parkinsonovej choroby.

Vitamín E bol jednou z prvých dvoch antioxidačných zlúčenín, ktoré sa predávali ako doplnky stravy, druhou bol vitamín C. Niekedy sa používa ako „referenčná“ antioxidačná zlúčenina, keď sa skúmajú antioxidanty rozpustné v tukoch. Vitamín E môže fungovať ako signálna molekula v bunkách a pre fosfátové skupiny.

Keďže väčšina výhod vitamínu E je spojená s nízkymi dávkami mierne nad odporúčanou dennou dávkou, suplementácia vitamínu E nie je vždy potrebná. Zmeny spôsobu stravovania môžu tiež zabrániť nedostatku vitamínu E a eliminovať potrebu suplementácie. Najmä sezamové semienka obsahujú veľa tokotrienolov a tiež sezamín, ktorý zlepšuje zadržiavanie vitamínu E. Nízke dávky vitamínu E sú bezpečné na jeho doplnenie, ale nemal by sa miešať s antikoagulanciami na báze kumarínu (napr. warfarín). Dlhodobá suplementácia vysokými dávkami vitamínu E (nad 400 IU denne) však môže byť spojená so zvýšeným rizikom úmrtia a zvýšeným rizikom rakoviny prostaty.

Ako užívať

Udržiavanie primeranej hladiny vitamínu E v tele možno dosiahnuť veľmi nízkymi dennými dávkami 15 mg (22,4 IU) alebo menej. Túto dávku vitamínu E je možné získať prostredníctvom stravy, takže suplementácia je v mnohých prípadoch zbytočná. Starší človek suplementujúci vitamín E na zlepšenie imunity by mal užívať dávku 50 – 200 mg.

Doplnky vitamínu E by mali obsahovať α-tokoferol. Vysoký obsah vitamínu E majú avokádo, olivy, rastlinné oleje a mandle.

Antioxidačné vlastnosti vitamínu E sa zlepšujú, ak sa užíva spolu s nenasýteným tukom. Minimálny príjem vitamínu E je 1 IU na gram nenasýtených tukov. Ideálny rozsah je medzi 2-4 IU na gram nenasýteného tuku.

Pokiaľ ide o hornú hranicu, dávky nad 400 IU α-tokoferolu (268 mg) sú krátkodobo dobre tolerované, no zároveň je táto dávka spojená s potenciálnymi nežiaducimi účinkami pri dlhodobom užívaní. Ak užívate vitamín E ako denný doplnok bez konkrétneho účelu (tj. ako súčasť multivitamínov), tak 150 mg možno považovať za rozumnú hornú hranicu.

Upozornenie

Ak nie je uvedené inak, výraz „vitamín E“ zvyčajne odkazuje sa na α-tokoferol, zatiaľ čo ďalších sedem vitamérov sa zvykne označovať skôr ich názvami ako pojmom „vitamín E“
Je známe, že vitamín E zvyšuje účinok antikoagulancií na báze kumarínu, ako je napr. Warfarín, a preto jeho použitie spolu s týmito liekmi môže zvýšiť riziko krvácania; spoločné užívanie je preto kontraindikované

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