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for a healthier life
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Supplemental Science delivers the
latest facts, research and information on
vitamins and other nutritional boosters that
support brain health and overall well-being.
Topics for 2018
ISSUE TOPIC SPACE CLOSE
January/February Vitamin C 11/03/17
March/April Turmeric 01/05/18
May/June Omega Fats 03/02/18
July/August Zinc 05/04/18
September/October Prebiotics 07/06/18
November/December Quercetin 09/07/18
healthSUPPLEMENTAL SCIENCE health SUPPLEMENTAL SCIENCE
SUPPLEMENTAL SCIENCE SUPPLEMENTAL SCIENCE
role in the liver and is responsible mood and cognition. But gut bacteria
Choline Facts of
for transporting fats from the liver to also produce important metabolites
6.6%
and lipids that regulate brain function.
The Case for Choline
the rest of the body. Along with the B
I The most effective
T’S THE NEWEST
Confidential (Bacterial) Life
Antibiotic treatment As for the mind, maintain the best
of infection,
health
vitamin folate, choline is needed for
essential ingredient in the
SUPPLEMENTAL SCIENCE
consumption of a poortroops among
diet, and the vast army of bacteria
stress
defanging homocysteine, a substance
dietary cupboard, added “ SMART DRUG”
health health
that undermines the integrity of blood have all been shown in the gut andcom-
to disrupt you can resist stress and
The nutrient is essential for brain development and much in 1998, and its public profile has
may be a probiotic
of American adults
more, but most Americans get nowhere near enough. vessels and is implicated in cardiovas-
been so low that the vast majority of SUPPLEMENTAL SCIENCE SUPPLEMENTAL SCIENCE
position of the gutrelated
bacteria, disorders
affecting such as depression
the substances such and anxiety,
bacteria says Dinan, ofAntibiotics
produce Ireland’s used anywhere in or on the
BY HARA ESTROFF MARANO consume an adequate cular and Alzheimer’s diseases.
Americans do not consume enoughisof
➧ Choline essential for brain to boost learning and the signals they University
send. ButCollege
it may Cork. The body body’s
disrupt the makeup of the biome.
As the precursor molecule to
it. But choline is a rising nutritional all- particualarly ofSUPPLEMENTAL SCIENCE
amount of choline, a the neurotransmitter acetylcholine,
development,
star, and recent research is proving it to
the SUPPLEMENTAL SCIENCE and memory. response
be that diet, antibiotics, andto stress
stress intrinsically in-
also
choline also serves both memory and cortex, the seat of such high-level change the function volves
of the the
gutgut
inmicrobiome.
ways Hormones
Germ-free mice have an exaggerated
nutrient necessary for be a vitamin so critical for functioning
muscle function. Did we mention it
evidence that a fiber-poor diet disrupts
functions as judgment.
teers to receive one of two kinds of pre-
that activate immune released
cells,by the brain’s hypothalmic-
which,
How Much Is Enough?
that all food labels must now declare the balance of gut bugs, drastically biotics—fructo-oligosaccharides (FOS) hormonal response to stress.
brain development
Facts Deconstructing D pituitary-adrenal axis in response to
COGNITIVE by stirring inflammation in the brain,
seems to be vital for male fertility?
E
FUNCTIONING their choline content. curbing production of SCFAs. A lack of or galacto-oligosaccharides (GOS)—or VERYONE KNOWS THAT
SYNTHESIS OF
The body produces some cho- Maternal deficiency of choline induces psychiatric the perception of threat prepare the
symptoms.
and function. NEUROTRANSMITTER So far, the most compelling role
➧
SCFAs, scientists say, is a hidden but a placebo every day for three weeks. At vitamin D is essential for
body to meet
The
a challenge or flee from
standard Western diet, high in
SUPPLEMENTAL SCIENCE
line—but only in women, says Zeisel, The Recommended Daily Allowance for Vitamin D is: chologically and physiologically. The Adolescence is a period when
burden on caregivers was measurably
ACETYLCHOLINE of choline is to regulate brain during pregnancy
develop-
powerful force permanently
behind rising rates of the start and the end of the study, they building strong bones. saturated fat and sugar, significantly
because its biosynthesis is tied to es- stunts the 400 IU for infants from birth to 12 months. researchers recorded improvements brain connectivityit. An array of
undergoes changes occurs quickly,
major
BRAIN DEVELOPMENT ment. Maternal intake at the start of developing
obesity, diabetes,brain.
and such psychologi- measured cortisol levels for a period Yet the so-called sunshine vitamin, affects the composition of gut
change. It is also a including
time whenthe way the gut functions.
E Reading
trogen. Even then, almost 50 percent
and during pregnancy is critical for calde-
ills as anxiety and depression. after awakening—an index of the ■ The adult human gut microbiota 600 IU for people between the ages of 1 and 70. produced in the skin as ■ Most tissues and
it is exposed to cells in the body have in visuospatial memory as well as a many
Onefiresult, Dinan finds, is an alteration that promote
bacteria in ways
lessened. Nevertheless, other trials of
of women have a genetic variation the sun’s ultraviolet Breceptors fora vitamin D. blunted hormonal response to stress. psychiatric disorders rst appear.
91%
veloping layering of the brain cortexdeficiency
➧ Choline in“There are during pregnancy
genes and products neuroendocrine response to stress. comprises more than 1,000 species and 800 IU for those over 70. rays, does lot neuroinflammation and cognitive
studies suggest that adequacy of that compromises their ability to turn The bacterial composition of the in the diversity
According to neurovirologist Robertof the gut bacteria.
the fetus, reports Steven Zeisel, is nowdirec-
in theinvestigation
under microbiomeas that
a we absolutely Responses to emotionally positive and 7,000 strains of bacteria. Most Americans have insufficient (under 30 ng/ml) or frankly more. It is also proving to be essential
choline during early development estrogen into choline. Boys, men, and In addition to influencing dysfunction.
daily
tor of the Nutrition Research Institute
possible require,”
cause ofsays Timothy Dinan, profes-
autism. negative stimuli were also assessed, as deficient levels (under 20 ng/ml) of vitamin D. for central nervous system ■ In the and D promotes calciummicrobiome may also be responsible
gut, vitamin
growth Yolken, adolescents may be especially
vitamin E supplementation on pro-
may play a role in preventing memory postmenopausal women must meet
of the University of North Carolina. activity. What underlies absorption.
the mark- for much of the ebb and flow of symp- susceptible to the functioning,
psychiatric eff there
ectsis also growing
sor of psychiatry at University College an attentional tilt toward negatives is a ■ Maintaining diversity of gut bacteria evidence thatfrom
there are particular
MEMORY decline later in life. CELL-MEMBRANE all their needs for choline through toms in such psychiatric conditions as of gut-bacteria shifts resulting Prenatal stress diminishes the diversity
INTEGRITY AND The need continues during the first Cork, Ireland. “Withthenarrowing of the hallmark of anxiety and depression. protects against frailty in the elderly. frontal lobes to the hippocampus. the later appearanceedly different effects in two disparate
of autism-
But choline’s role is not limited to what they consume. Eggs, chicken, ➧ Low choline intake impairs bipolar “windows” during development of themicrobiome.
of the infant
SIGNALING few years of life, when brain growth is
microbiota, there’s a failure to produce “GOS prebiotic intake was associ- Vitamin D affects not only dif- biological
related traits, as manifest on a systems is a■common Vitamin Dactor— regulates the amount of calcium in disorder and schizophrenia. antibiotic use. Infection prevention
gression of Alzheimer’s disease have
the brain. It builds every cell mem- turkey, and salmon are top sources. structure, motility, and energy Researchers at Johns Hopkins, for and control, in fact,nervous
may besystem
the next when its very thresh-
especially rapid. Problems with judg- certain molecules that are essential to ated with decreased waking salivary ■ Depressed people have far less ferentiation of brain cell types widely used measurethe of mineral
social- calcium, the which blood vitamin
and its availability for bone growth.
brane and is necessary for the integrity The data are worrisome. One
ment and anxiety are just two of the
of sperm.
D regulates. example, have found a more than five- frontier of mental old of responsiveness
illness treatment. is setChildbirth
by the by cesarean section may
normal brain function.” cortisol reactivity and altered atten- diversity in the microbiome than do those from neural stem cells but also emotional communication. LowBut the vitamin also has diversityto of restore
bacteria that make
of cells and their ability to send and recent study, reported in the Journal fold increase in manic episodes among The use of probiotics alterup the
composition of the infant biome to
yielded inconsistent results.
consequences when maternal cholineA flurry of recent research shows, some brain tricks entirely its own.
From
tional bias compared to placebo,” the who are not depressed. neurotransmitter release and the vitamin D levels in maternal blood ■ Multiple brain functions are modulated
receive signals. It plays an important of the American College of Nutrition,
deficiency during pregnancy ➧ Fororadults
lacta- as well as children, From gestation to vitamin D, including neurogenesis in psychiatric
bysenescence, the patients taking antibiotics. bacterial balance microbiome.
is already under Those periods—pre- and
lastingly affect stress responsiveness.
for example, that SCFAs help keep researchers report in Psychopharma- calcium signaling that opens the in mid-gestation and in umbilical perinatal development and again at
found that most Americans do not choline is essential for There is a direct channel of com- study as a treatment for psychiatric
tion undermines cortical develop-
ever, recent research suggests
Vitamin Ethat
appetite in check by stimulating the cology. Those receiving GOS also paid ■ Consuming the meat of animals treated gates for all nerve activity. cord blood at birth arevitamin D carries out developing
significantly an array of brain, neurotransmitter release
adolescence—may
and colleagues be especially critical
encompasses eight nutrients,
consume enough choline. Analysis
Food to In addition to protecting brain
ment. “These are the results of mouse
neurotransmitter synthesis. physiological munication between the gut and the conditions. Yolken
of data from the 2009–2012 National release of satiety peptides in the in- more attention to positive than to with antibiotics reduces diversity of the Significant evidence that vita- related to deficits of social cogni- activities in thein the brain,
adult a and neuroprotection in
brain, the in creating
Gut bacteria transferred from
susceptibility to or resil-
studies,” Zeisel says, “but they likely brain via the vagus nerve, and gut bac- are now testing whether probiotic
testines and sending neural signals to negative stimuli. min D levels are neurally important tion and stereotypic growing
mannerisms numberin of studies show, and patients with major depression to
The Ages
of adults in the United
Health and Nutrition Examination human microbiome. aging brain. ience to stress throughout the lifetime.
the tocotrienols
burden may be even morechemically known as
reflect what happens in people.” it is essential for normal development teria produce specific neural signaling treatment reduces the occurrence of
Mood
LIPID TRANSPORT ➧ Liver dysfunction,
the appetite including
centers infatty
the brain. Other In his own studies, Dinan has during gestation comes from the children at age 6. animals also transfer depressive-like
The microbiome not only seems
tissue from the cumulative
Survey shows that only 6.6 percent of
four of them
Clinical studies add to the is astudies molecules by which messages are manic episodes in those with bipolar
liver, common showconsequence
that specifiofc prebiotics transplanted fecal matter from Generation R study, a population- The autism-likeof the organ
traits assesseditself. In fact, maternal
of Choline
LIVER FUNCTION adult Americans achieve an adequate ■ It takes less than two weeks for a ■ Vitamin D facilitates memory to set the level of stress susceptibil- behaviors to the animals.
evidence that adequate choline vitamin D defi transmitted to the brain, influencing disorder.
inadequate known to
choline boost SCFAs
intake. curb the neuro- depressed patients into germ-free switch from a good diet to a fast-food based study of infants in Rotterdam, in the study are typical of those in ciency consolidation
during preg-
by boosting the strength of ity, it also plays a role in learning,
potent E antioxidants than the tocoph-
intake of choline. The mean intake is
consumption during pregnancy is nancyand appears
endocrine
gut response to stress, dampen- rats. “To our amazement,” he reports, the Netherlands, followed from fetal autism spectrum disorder are to interrupt early brain
of oxidative stress, vitamin may
The bugs in your diet to induce changes in the microbiota. researchers find. Specific strains Parkinson’s
of gut disease has been linked
States fail to consume
approximately 300 mg a day. nerve cell signals.
tocopherols, four of them tocotrienols. Stress Cycles
necessary for cognitive capability development, including the assign-
ing
PREVENTS
secretion of the hormone cortisol. “we found that they become far more life onward to identify genetic and likely influenced by the same genes.
A Bug in the System
PREBIRTH & INFANCY Choline deficiency is now have hidden ➧ Normal ways muscle of function bacteria influence fear learning and in the microbiome.
to changes
of offspring throughout life. Higher
MAY LESSEN
HOMOCYSTEINE
SCFAs also modulate the way the brain anxious and they develop anhedonia, environmental causes of normal ment of neural
Studies of animals subjected to pre-stem cells for specific
erols, that all the forms of vitamin E
➧ Spurs development of neocortex, implicated in conditions as diverse
REDUCTION helping you
requiresmaster
choline. your ■ Foods that beget high levels of SCFAs ■ There’s evidence that vitamin D deficiency extinction, processes dependent on
levels of dietary choline intake during functions. Asge-
a result, it may play a role
ASTHMA combat Alzheimer’s disease by other
DEMENTIA
processes emotional information, a key feature of severe depression.” and abnormal growth. From 2002 natal vitamin D deficiency report
hippocampus as fatty liver, atherosclerosis, and emotions.
the first and second trimesters BYofHARA
preg-
from gut bacteria include Jerusalem
in thechanges
genesis as
during development disrupts normal growth
of both autism spectrum
the amygdala and central to anxiety prebiotics and probiotics
Consuming
➧ Sets neural pathways for lifelong keeping it from dwelling on negatives. A plant-rich high-fi ber–low-meat artichokes, globe artichokes, onions, through 2005, the study enrolled netic and neurochemical conditions such as PTSD. The research
neurological disorders. Further,ESTROFF Zeisel ➧MARANO
The U.S. Food and Drug
an adequate amount of
memory function nancy resulted in better performance of dopamine neurons, putting offspring
Susceptibility at risk
to psychiatric disorders may be set by gut during puberty may confer stress
disorders and schizophrenia.
(and their anti-
metabolites) have other
says, because of possible genetic varia- At the University of Oxford, psy- diet is essential for diversity of the garlic, leeks, chicory, and bananas. nearly 10,000 mothers. well as behavioral changes charac- ofciency
schizophrenia. raises the possibility of engineering
on visual memory tasks inAdministration children at 7 recommends an intake bacteria. resilience and prevent the development
mechanisms, notably through
chiatrist Philip Burnet and colleagues microbiome, observes Dinan. And that Using data on over 4,000 of Vitamin
teristic of ASD. In yet other studies, D insuffi is a BY HARA ESTROFF MARANO
Vitamin E was identified in 1922, but the
CHILDHOOD tions all along the multiple metabolic ANXIETY stress resistance, especially in sol-
years of age, a team of Harvard of 550 mg of choline a day. HPA AXIS of psychiatric disorders.
➧ Test performance reflects early intake pathways in which choline is involved, randomly assigned 45 healthy volun- maximizes production of SCFAs. ■ SCFAs serve as key energy sources for the children in the Dutch study, D deficiency at birth growing
has beenproblem
tied to in the industrial- DEPRESSION
diers, through a probiotic-rich diet.
researchers has found. In a recent Low levels of vitamin D are associated
important biological eff ects as well,
➧ Higher current intake improves grades researchers have so far found that ized world,
later signs of schizophrenia, especially
known
■in northerly
I
some people may show symptoms of HERE ARE MORE than two pounds of bacteria that make their perma- the cells that make up the large intestine.
gases, and a handful of metabolites decline and an axiom of medicine: “You can’t have a healthy
T’S BECOMING When Dinan and colleagues sup-
T inflammatory effects and transduc-
study of 234 Swedish adolescents,
vitamin E from food.
MALE FERTILITY: ➧ Physiologic needs for choline differ latitudes and particularlywith increased
during win- risk of cognitive The best “smart drug” may be a
gestational D deficiency is linked to to occur along some of the same
tocotrienols were not until 1965.
SPERM MOTILITY muscle problems and liver dysfunc- nent home in your gut, and scientists increasingly think of them as an called short-chain fatty acids (SCFAs). mind without a healthy gut,” as Timothy G. Dinan, one of the world’s plied the probiotic Bifidobacterium
ADULTHOOD MUSCLE FUNCTION those with the highest plasma cholineby ethnic group.
significantly ter. At least one teamimpairment.
of researchers probiotic; boosting the microbiome also
How the Gut Talks to the Brain
tion at levels of choline intake that do auxiliary genome, giving you the DNA for powers that would be hard ■ The most
Highly active biologically, SCFAs abundant SCFAs are acetate, genetic fault lines as ASD. It may foremost researchers on the microbiome puts it. Actually, you can’t longum 1714 to 22 healthy male volun-
and that people need to consume an
➧ Maintains visual and verbal memory levels achieved higher grades on predicts that supplements of vitamin booststhemlearning and memory.
be, says Darryl Eyles of Australia’s
tion of cell signals. Paradoxically,
➧ Improves cognitive function not affect other people. Symptoms to pack of
into your body cells. Cumulatively they carry about 100 times more genes are one of the many ways proprionate,
the gut com- and butyrate. have a healthy anything without a healthy gut. In many ways still not fully teers for a month and subjected
school tests than those with lower D may markedly reduce ■ Few foods contain
prevalence of vitamin D; cod liver oil,
➧ Only 7 percent of American women Queensland Brain Institute, that
ALAMY
➧ Provides neuroprotection inadequacy cover a wide range: than lowyour alreadyOther crowded chromosomes. Researchers all over the world are try- municates with the brain. SCFAs serve understood, the gut influences the integrity of the immune system, metabolism, to a specific challenge, they found
Beyond
blood levels of the nutrient. neurodevelopmentalsalmon, disorders. and sardines are the richest sources.
ALAMY
energy level, memory loss, cognitive consume the recommended amount lack of vitamin D paves the way Specific strains
psy- of bifidobacteria and
array of forms of vitamin E because
ing to pin down the many ways that the gut bacteria abet human health, a feat that as signaling molecules throughout
■ Low levels of proprionate and butyrate cardiovascular function, to name just a few systems. reduced levels of stress measured
SENIOR YEARS It’s not clear whether vitamin D ALTERED ALTERED
however, high levels of some vitamin theThe
decline, muscle aches, and mood earns beneficialofbugs choline.
the moniker “probiotics.” This much is known for sure: The the body—mobilizing hormones have been and
found to contribute to for both disorders by disrupting lactobacilli are most linked to positive
Brain
➧ Preserves visual and verbal memory METABOLOME GUT FUNCTION
is necessary for brain■growth Vitamindur- D is produced naturally in the
SHUTTERSTOCK
best-known role of all varieties of
➧ Protects against cognitive decline changes or disorders. Many symptoms
microbes inI 2017
your intestines are a diversified lot, and their very diversity is critical activating nerve pathways and many processes in the intestines
inflammatory formation of the nerve cell channels effects on brain and behavior.
JANUARY/FEBRUARY I PSYCHOLOGY TODAY I 31
ing a critical period ofskin gestation or to the sun’s ultraviolet
by exposure
they generally work in concert.
are reversible with adequatefor intake.
your well-being. That diversity hinges on what you eat. types of cells to regulate appetite, en- in the body.
and elsewhere through which calcium operates. MAY/JUNE I 2017 I PSYCHOLOGY TODAY I 31
E components may promote accumu-
if the brain is sensitive to the
B rays, vita-
then converted to its active form,
SHUTTERSTOCK, ISTOCKPHOTO (COMPOSITE)
For most of human history, our ancestors got by on a hardscrabble diet in which ergy balance, body weight, immunity, Vitamin D is a key player in the health Despite the many unknowns
PROTECTS min throughout fetalcholecalciferol,
life. Vitamin or vitamin D3, by actions of
vitamin E isby antioxidant; it neutralizes
nuggets of nutrients came bundled in indigestible plant material. The human gut SCFAs
brain function, and mood ■states.
Butyrate is especially important for of many body systems, including: about autism and how it devel-
lation in the brain of toxicThe use of alpha-tocopherol
Neurotransmitters ■ Calcium and other mineral absorption D receptors exist in the first nucleus
the liverofand then the kidneys.
D Is for Development
32 I JANUARY/FEBRUARY I PSYCHOLOGY TODAY I 2017 was adapted to a diet of more than 100 grams per day of fiber from foraged food. That, at least, is the script. Over the integrity of the gut’s
maintaining ops, Eyles and colleagues believe
THE HEART substances
PT0117_SupplementalScience_R1.indd 31 17/11/2016 3:01 PM in the gut all cells in the brain, and PT0617_SupplementalScience_r1.indd
molecular 32 I PSYCHOLOGY TODAY I MAY/JUNE I 2017
Such fibrous foods travel through the stomach and small intestine intact but the past several decades,barrier
the typical
function. It also protects against there may be a broadly applicable 31 3/24/17 9:41 AM
■ Bone health studies show that their activationof vitamin D deficiency is linked
itself may explain why reactive oxygen, known to promulgate
Immune Vagus ■ Prevalence
eventually meet their match. In the colon, they are fodder for resident microbes,
Spinal Western diet of energy-dense foods
the development of colorectal cancer. preventive. “Just as prenatal folate
a number of
cells/ nerve
ISTOCKPHOTO
■ Cardiovascular function regulates early gene expression
to increasedrelat-
which work over the resistant carbohydrates (known ascytokines prebiotics becausepathways
they has come to supply less than 15 grams supplementation has reduced body weight, reduced time spent
of cognitive impairment over the sub- BOOSTS associated
IMMUNITY with dementia.
enhance the growth of beneficent gut bugs) by fermenting them— releasing energy, of fiber a day. There’s mounting
Vitamin D may be responsible
■ Immune modulationfor establishing the architecture ing to perception, cognition,
the incidence of spina bifida,” the outdoors,memory, avoidance of sun exposure, and
■ SCFAs have been found to protect
PT0117_SupplementalScience_R0.indd 32 16/11/2016 1:44 PM
of the nervous system.
■ MuscleBYactivity
HARA ESTROFF MARANO language, and movement—from the
oxidative stress throughout the body.
PT0617_SupplementalScience_r1.indd 32 3/24/17 9:42 AM
widespread use of sunscreens.
studies in recent
pro- years have failed to
Intestinal against diet-induced obesity and researchers report in Molecular Psy-
IN THE ELDERLY ■ Prevention of cancer, especially colon,
sequent eight years. The beneficial Vitamin E may specifically
Epithelium chiatry, “we speculate that prenatal
metabolic syndrome.
SHUTTERSTOCK
Microbiota prostate, and breast cancers
Lumen SEPTEMBER/OCTOBER I 2017 I PSYCHOLOGY TODAY I 31
■ Glucose regulation and prevention vitamin D supplementation may ■ Sunscreens with an SPF of 8 or more appear
show signifi cant benefi ts of vitamin E
NOVEMBER/DECEMBER I 2017 I PSYCHOLOGY TODAY I 33
of diabetes reduce the incidence of ASD.” to block vitamin D-producing UVB rays.
effects of vitamin E in the diet were tect the aging body against infection
supplementation At the
against cellular level, the most important
cardiovas-
PT0917_SupplementalScience.indd 31 7/12/17 12:42 PM
32 I PSYCHOLOGY TODAY I SEPTEMBER/OCTOBER I 2017 34 I PSYCHOLOGY TODAY I NOVEMBER/DECEMBER I 2017
dependent on normal cholesterol and cancer by preserving immune
PT1217_SupplementalScience_r2.indd 33 9/28/17 9:47 AM
PT0917_SupplementalScience.indd 32
levels in the blood. function. Studies show cular
thatdisease
among in healthyaction
people, even E is preventing the
of vitamin 7/12/17 12:43 PM PT1217_SupplementalScience_r2.indd 34 9/28/17 9:47 AM
In a double-blind placebo-con-
CONTROLS though population-wide
the elderly, vitamin E supplementa- studies
oxidation sug-
of polyunsaturated fats in
CHECKS CELLULAR
SENESCENCE INFLAMMATION
trolled study of 561 American veterans gest thatdecline
tion counteracts age-related consumptionlipid-rich
of vitamin E–membranes.
cell
with mild to moderate Alzheimer’s rich foods
in some populations of immune cells. lowers the incidence of both
disease, supplementation with 2,000
international units of alpha-tocoph-
heart
There is much that
on the
trying to figure out about
disease
science
vitamin
and dementia.
is still Research
Tocotrienols
tocotrienols, latecomers
antioxidant
have 40 to 60 times more
to power
the than tocopherols;
Editorial Contact
erol daily, an unusually high dose,
GUARDS AGAINST
significantly slowed cognitive decline
E—including how much
PRESERVES SKIN to consume. Although the
vitamin
All
E party, is only in its infancy.
we ought Hara Estroff Marano
animal studies suggest they may
vitamin E compounds curb
recom-
COLON CANCER especially protect the brain after a stroke.
over the next five years. Vitamin E– mended daily amount theisrogue
ated
15 mg molecules
bynot
(22.4
theyet
of oxygen gener-
body’s myriad chemical
Editor-at-Large/Health & Nutrition
treated subjects did better at maintain- IU) for adults, research has The body does not synthesize vitamin E;
ing activities of daily living, and the established the optimalreactions
intake.and limit the harm such
molecules do to tissue.itAs must Email: hmarano@psychologytoday.com
be obtained through diet.
antioxi-
dants, they are especially protective
E-ssential!
of cell membranes, and The
playU.S. government
a signifi - recommends
The Other Side of VITAMIN E cant role in maintaining
of nerve cells in the cerebral
that
theadults consume 15 mg (22.4 IU)
integrity
of vitamin E daily. The optimal dose of
cortex,
Vitamin E is as necessary Tocotrienolsas oxygen,
have beenbut just
called thehow
vitaminmuch E of the 21st century.rich as they are in the polyunsaturat-
vitamin E is not known.
we need is still up in the air. BY HARA ESTROFF MARANO ed omega-3 fat DHA and other lipids.
for a healthier life
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