Vitamin- og mineral guiden

E-vitamin (tocoferol)

 E-vitamin (tocoferol)E-vitamin blev isoleret fra hvedekimsolie i 1936. Det er et fedtopløseligt vitamin af vegetabilsk oprindelse, som primært findes i kostens fede del.
E-vitamin dækker over otte forskellige stoffer kaldet tocoferoler og tocotrienoler. Alfa-tocoferol betragtes som det vigtigste hos mennesket, da det er den mest udbredte og aktive form. De største koncentrationer findes i binyrer, testikler, livmoder og fedtvæv. E-vitamin ødelægges af lys og dybfrysning. Olier bør opbevares mørkt og køligt.

Funktioner og betydning for

Mangler og dårlig udnyttelse forårsages af

Mangelsymptomer

I realiteten optræder mangelsymptomer ikke hos raske mennesker.

Kilder

Da E-vitamin er fedtopløseligt findes det i kostens fedtstoffer og især vegetabilske kilder som planteolier, nødder, kerner, frø, fuldkorn, avocado og grønne grønsager som broccoli og rosenkål. Desuden torskelevertran, torskerogn, æg, fede mejeriprodukter og human modermælk. I kosttilskud er kilden ofte syntetisk, men en del præparater indeholder den naturlige og mere aktive form af vitaminet.

Hvedekimsolie 153
Solsikkekerner 50
Torskelevertran 30
Æggeblomme og grønkål 5
Fløde 0,2

Anbefalet daglig tilførsel

Voksne 11 år og opefter: 12 mg
Børn 1-10 år: 5 mg

Måleenheder

Milligram (mg), alfa TE (alfa tocoferol) eller internationale enheder (IE)
1 mg og 1 alfa TE = 1,49 IE.

Syntetisk E-vitamin kontra naturligt E-vitamin

Øget behov og behandling af E-vitaminmangel

Kontraindikationer ved stærke E-vitamintilskud

Da E-vitamin hæmmer blodets koagulering (størkning/sammenklumpning af blodplader) frarådes stærke E-vitamintilskud ved følgende tilstande og lægemidler:

Der er ingen risiko ved at tage en almindelig vitaminpille, der kun indeholder ADT. Tal med lægen, hvis der er tvivl.

Overdosering – bivirkninger

Overskud af E-vitamin udskilles med galden, og overdoseringssymptomer er sjældne.
Ved lang tids brug af doser over 400-800 IE (ca. 250-500 mg) er der observeret svimmelhed, hovedpine, træthed og sløret syn.
Over 1 gram E-vitamin om dagen (cirka 80 gange mere end ADT) kan i sjældne tilfælde give hovedpine og mave-tarmsymptomer.
Der mistanke om, at høje doser kan øge tendensen til blødninger.
Indtagelse af enorme doser (10 gram pr dag) kan nedsætte frugtbarheden hos mænd og kvinder.

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