DECATUR - Too much might not be a good thing.

Vitamin E was touted as reducing risks ranging from prostate cancer to vision disorders, while other reports questioned the long-term safety of taking too much of a vitamin E supplement.

With vitamin E continues to be under scrutiny, supplement-takers are wondering why they would even take a supplement, how much they need and how much is too much.

Vitamin E is considered an antioxidant, which protect cells from unstable molecules that could contribute to aging and certain diseases, according to the U.S. Centers for Disease Control and Prevention.

Other antioxidants include vitamin A and beta carotene, vitamin C, selenium, coenzyme Q-10 and certain B complex vitamins.

While acknowledging the health benefits of antioxidants, health associations and government agencies have advised caution when taking antioxidant supplements.

"At one time, it was being touted as a supplement that had heart-health benefits," said Laura Sechrest, director of food and nutrition services at St. Mary's Hospital.

Now, the American Heart Association has recommended people should not rely on antioxidant supplements to lower cholesterol and prevent fatty buildup in the arteries. It said to hold off until research studies how antioxidant supplements directly impact the risk of cardiovascular disease.

Until then, the association encouraged reducing the risk of heart disease by eating antioxidant-rich foods, such as fruits, vegetables, whole grains and nuts.

The Mayo Foundation for Medical Education and Research said vitamin E may protect against cancer, infertility and cataracts and slow the progression of Alzheimer's disease; yet, the clinic also said it is unclear whether antioxidant supplements are safe in the long term.

Sechrest said, "Most people - most - are generally safe taking a multivitamin that is no more than 100 percent of the daily values."

Taking vitamins with more than 100 percent of the recommended amount, she said, is not necessarily a good thing.

Vitamins A, E, D and K are fat-soluble, which means the excess can be stored in fat. Excess of water-soluble vitamins, on the other hand, are excreted through urine.

"I would talk to my doctor first and find out why I'm taking that amount and find out exactly how much I should be taking," she said.

Looking at the label before taking a supplement could also help determine whether it's right for you.

According to the Office of Dietary Supplements, the recommended dietary allowance of vitamin E for adults is 15 milligrams a day, while women who are breastfeeding are allowed 19 a day.

When reading a label, you might see "IU," which means international unit. The 15 milligrams for adults is the same as 22.5 IU. Many vitamin E capsules contain 400 IU.

According to the Institute of Medicine, the maximum intake for adults older than 19, including those older than 70, is 1,000 milligrams a day, or 1,500 IU.

Audra Nicholls, manager and certified nutritionist at Country Nutrition in Decatur, said she was discouraged when the negative reports about vitamin E were released.

"It was very, very flawed," she said of the study. "It's truly a beneficial vitamin."

She suggested starting at lower dosages and reaching 400 IUs.

She also advised looking at the supplement label to determine whether it says "D-Alpha," which signifies a natural form. If it says "D, L," then it indicates the vitamin is in a synthetic form.

"Someone who has poor absorption or the elderly will have more difficulty converting that synthetic vitamin into a usable form of vitamin E," Nicholls said.

The Office of Dietary Supplements said the synthetic form is only half as active as the natural form.

For more information about vitamin E or other antioxidant supplements, visit the CDC's 5 A Day nutrition definitions: www.cdc.gov/nccdphp/dnpa/5aday/coordinators/nutrition_definitions.htm.

Bethany Carson can be reached at bcarson@;herald-review.com or 421-6968.