Vitamín E

Obrázok: macrovector

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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