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VITAMIN E (Tokoferol)

Vidste du at

  • Vitamin E består af en hel familie på 8 fedtopløselige substanser?
  • Alfa-tokoferol er den mest aktive form, og udgør den største del i kosten.
  • Det indtager en historisk særstilling. Det er det første vitamin der er blevet opdaget, uden at der inden var fundet en mangelsygdom hos mennesker.
  • Det blev i 20-erne kendt som vitaminet der hos rotter sikrede handyrene en normal befrugtningsevne og hundyrene en normal graviditet.
  • De største koncentrationer ses i binyrer, testikler, livmoder og fedtvæv.
  • Vitamin A beskyttes mod nedbrydning af vitamin E, der igen beskyttes af vitamin C.

Virkning

  • Hos mennesker er vitamin E mest kendt som en kraftig antioxidant (et biologisk konserveringsmiddel), og har en forebyggende effekt mod kræft, forkalkning og for tidlig ældning.
  • Det beskytter cellerne mod skadelig iltning af frie radikaler (aggressive iltatomer), der forharsker cellevæggens flerumættede fedtsyrer. Ca. 40% af vitaminet bliver optaget fra tarmens fedtindhold (kræver galde).
  • I dyreforsøg forbedrer vitamin E iltforsyningen i cellerne, hvilket kan være af betydning for elitesportsudøvere.
  • Øger koncentrationen af det gode kolesterol HDL, der forebygger forkalkning.
  • Anvendes også som konserveringsmiddel i industrien.
  • Det er varme- men ikke kuldestabilt. Det taber sin effekt i dybfrosne madvarer.

Mangeltilstande

  • For tidligt fødte børn har en tilbøjelighed til blodmangel. De røde blodlegemer går let i stykker. E-vitamin beskytter dem, formentlig på grund af den antioxidative effekt (25 mg/kg kropsvægt vitamin E på dag 1, 2, 7 og 8 efter fødslen).
  • Da forharskningsprocesser og for tidlig ældning er snigende forandringer, der forløber over mange år, troede man længe, at mangel på vitamin E, ikke forårsagede nogen sygdom.
  • Der er observeret skader på muskler, nerver, fordøjelse og immunsystem (allergier).
  • Nitrosamin er et kræftfremkaldende giftstof, der dannes i tarmen af nitrat og nitrit når vi mangler vitamin E.

Måleenhed

Milligram (Mg) eller internationale enheder (IE).

1 mg l-alfa-tokoferol=1,49 IE, 1 mg d-alfa-tokoferol acetat=1,36 IE.

Dagsdosis

 Forebygge mangler   Langtidsprofylakse   Støttebehandling   Som medicin 
 10 mg  300 mg  500 mg  -1500 mg
 Børn: 3 mg  5 mg  10 mg  30 mg

Tilskud tilrådes

  • Der er stor uenighed om behovet for tilskud af vitamin E. Det er forståeligt, da det er meget individuelt. Det afhænger af psykisk og fysisk stress, kostens indhold af flerumættede fedtsyrer, mangler på andre antioxidanter, alkoholforbrug og rygning. Det gives kun 1 gang dagligt (i modsætning til vitamin C).
  • Ved hjerte- og kredsløbslidelser.
  • Parkinson syge.
  • Udøvere af elitesport.
  • Ved dagligt forbrug af alkohol og tobak.
  • Mod ømme muskler.
  • Der er målt lave værdier hos vuggedøde børn.

Som medicin

  • For tidligt fødte børn kan tage skade af for meget ilt i varmekassen. Det kan føre til blindhed (retrolental fibroplasi). E-vitamin beskytter mod iltens skadelige virkning.
  • Kvinder med førmenstruelle gener (præmenstruelt syndrom, PMS) og gener i overgangsalderen.
  • Sammen med vitamin B6 lindrer det menstruationsbesvær og lægkramper.
  • Hjerte/kredsløbsforstyrrelser (600 mg/dag).
  • Tilrådes 3 måneder før og efter operationer i hjertet (by-pass, ballon-dilatation). Det modvirker store ardannelser, som kan ødelægge resultatet.
  • Ved sygdomme i lever, galde og bugspytkirtel.
  • Bremser produktionen af dårlige vævshormoner (skadelige prostaglandiner).
  • Som blodfortyndende medicin. Er tilsyneladende mere effektivt end hjertemagnyl.
  • Forebyggende ved arvelig disposition til tidlig forkalkningssygdom.
  • Stimulerer et sløvt immunsystem og lindrer reumatisme og slidgigt.

Fra forskningen

  • Et syntetisk, vandopløseligt E-vitamin (tokoferyl-acetat eller succinat) kunne i dyreforsøg forhindre lammelser efter en hjerneblødning, givet indenfor en time efter skaden.
  • Reducerer skaderne efter iltmangel ved fx. blodprop i hjertet.
  • Kan beskytte mod tidlig forkalkning.
  • En kombination af E- og C-vitamin forebygger grå stær.
  • En kombination af vitamin E, beta-caroten og selen hæmmer udviklingen af kræft.
  • Denne spændende forskning er kun i sin spæde begyndelse, og vil nok bringe mange gode nyheder de kommende år.

Overdosering

  • Der er ikke kendte bivirkninger af høje doser E-vitamin.
  • Doser over 1000 mg kan måske hos følsomme personer give kvalme og diaré i begyndelsen. Start derfor med små doser og stig gradvist.
  • En fordobling af blodkoncentrationen kræver en 10-dobling af dosis.

Husk

  • Minimum 2 måneder før en operation bør der fyldes op med E-vitamin i doser på 500 mg dagligt. Ved mangel dannes der brede, tykke ar.
  • Når vitamin E har udført sin beskyttende opgave, bliver det en skadelig prooxidant og skal gendannes til effektivt vitamin. Denne opgave udføres af vitamin C, coenzym Q10 og selenafhængige enzymer (glutathionperoxidase). Det er vigtigt at tilføre disse antioxidanter samlet. Forskning på det fedtopløselige vitamin E kræver en observationstid på minimum 200 dage for at vurdere den fulde effekt. Mange af de eksisterende, negative forskningsresultater havde en observationstid på mindre end 90 dage. 
  • Rent vitamin E forharsker let, hvis det udsættes for lys og luft. Det skal opbevares mørkt og køligt, men ikke dybfrossent og lufttæt.
  • Vi har ikke det endelige, videnskabelige bevis på en kræftforebyggende effekt, men ved samtidig mangel på vitamin E og selen, ses en ti gange større risiko for brystkræft og enkelte andre kræftformer.
  • Da vitaminet er uskadeligt, kan det allerede nu anbefales som fornuftig kræftforebyggende foranstaltning hos mennesker.
  • Personer med lav blodkoncentration af vitamin E har større risiko for forkalkning i hjertekranspulsårerne. Sammenhængen er dobbelt så sikker som for kolesterol og hjertesygdom.
  • "Leverpletter" på hænderne er forharsket fedt, kaldet lipofuscin. Det aflejres i huden, men også i hjerne, lunge, nyre og muskler. E-vitamin + C-vitamin bremser dannelsen, p.g.a. sin antioxidative effekt.

Krydsreaktioner

  • Da vitaminet i sig selv er blodfortyndende, skal patienter på anden blodfortyndende medicin rådføre sig med en ekspert.

Findes i

Hvedekim, hvedeklid, hvedekærner, broccoli, rosenkål, grønsager, havregryn, flerumættede vegetabilske olier (hvedekim-, soja-, solsikke-), mandler, nødder, visse fede fisk, æg, skaldyr. Dybfrysning svækker vitamineffekten. Syntetisk vitamin E (dl-alfa-) er kun halvt så aktivt som det naturlige vitamin (d-alfa-). Det lille "l" efter "d"-et afslører den syntetiske form. 2/3 af det aktive vitamin går som regel tabt, ved fremstilling af almindelig vegetabilsk olie. Med undtagelse af lever, er animalsk føde fattigt på vitamin E.

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