Most people are now familiar with the idea that vitamin C
may help protect against and mitigate the symptoms of the
common cold, although this theory is by no means
universally accepted by orthodox medical opinion. But
there's now evidence that supplements of vitamin E may also
play a role in reducing the incidence of infection; leading
some commentators to propose that combined supplements of
vitamins C and E may be highly effective both as prevention
and treatment.
Various recent research studies have suggested that
supplementation with 200 IU of vitamin E, or 1,000 mg of
vitamin C may reduce the incidence of colds by between 20
and 25%, although double-blind/placebo experiments have not
always been able to confirm these results. But even if one
remains sceptical about the value of vitamins E and C as
weapons for combatting the common cold specifically,
there's no doubt that both are highly important in ensuring
the optimal health of the immune system in general, and can
therefore only be of value in warding off the worst effects
of this annoying, albeit usually minor illness.
And there's particularly good evidence that vitamin E
functions as a general immune system booster, preserving
vital red blood cells and stimulating the body's production
of natural antibodies, effects which have been shown to be
particularly pronounced and important in the over 60s,
whose immune systems are commonly beginning to function
less effectively than those of younger people.
Moreover, vitamins C and E are probably the body's two most
important anti-oxidants, liquid and fat-soluble
respectively, and crucial in protecting against the free
radical damage to cells and tissue which left unchecked can
lead to premature signs of ageing, and even the
degenerative diseases which cause much of the misery
associated with advancing years. So for their anti-oxidant
functions alone it would be more than worthwhile to ensure
an abundant supply of both of these vitamins.
When considering supplementation with vitamin E it is
important to look for the tocopherol form, usually d-alpha
tocopherol, which most closely replicates the naturally
occurring form of the vitamin in foods such as wheatgerm,
dairy produce oily fish and certain nuts and seeds.
As is well known, by far the best food sources of vitamin C
are fresh fruits and vegetables, especially citrus fruits
and juices. But to obtain the kind of intakes generally
recommended for optimal health and the prevention of colds
and other infections, which most nutritional therapists set
at least 1,000 mg (1gram) per day, it is probably necessary
to supplement. Fortunately, ascorbate, the manufactured
form of vitamin C, is highly effective, particularly when
combined with the plant bioflavonoids with which vitamin C
is commonly found in nature. Such supplements are readily
available.
Vitamin C appears to be non-toxic in almost any quantity
which could plausibly be ingested, the only reported side
effect being diarrhea, and even this has been observed only
in cases where tens of grams have been consumed on a daily
basis. Somewhat more caution needs to be exercised in the
case of vitamin E because of its fat solubility. But even
here, however, supplementary doses of several thousand IU
per day ' far in excess of the normally recommended
therapeutic dose of around 400 IU, appear to be very safe.
The only likely contra-indication arises because of vitamin
E's action as an anti-coagulant, meaning that it should not
be taken before surgey or when taking any presecibed blood
thinning medication.
As always in matters of nutrition, however, it is crucial
to adopt a holistic approach. And both vitamins E and C
will require the presence of an abundant supply of all the
vitamins and minerals required by the body if they are to
do their work effectively. Even orthodox opinion,
therefore, whilst ordinarily inclined to cast doubt upon
the therapeutic claims of nutritional therapists, commonly
recommends a comprehensive multi-vitamin and multi-mineral
suppplement as a valuable element in a daily regime for
optimal health.
----------------------------------------------------
Steve Smith is a freelance copywriter specialising in
direct marketing and with a particular interest in health
products. Find out more at
http://www.sisyphuspublicationsonline.com/LiquidNutrition/Vi
tamins-C-E.htm
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