That vitamin E disappears more quickly in smokers than in non-smokers - findings that may help explain how smoking can cause cancer.

The research, published in the American Journal of Clinical Nutrition, was done in a controlled study of a group of smokers and non-smokers, with diet and most other factors largely the same. By monitoring “labeled” vitamin E, it was found that the blood plasma levels of this essential nutrient dropped 13 percent faster among smokers than among the non-smokers, depleting it much more quickly. The study also demonstrated in humans an important interactive relationship between vitamins C and E, showing for the first time how inadequate levels of vitamin C can cause further and faster depletion of vitamin E.

Together, these scientists say, the research is providing significant insight into how smoking might cause cancer, and how the loss of protective antioxidant vitamins can play a role in this process.

“Cigarette smoke is an oxidant, creating free radicals that are associated with increased oxidative stress, cell mutations, and can lead to such diseases as cancer, heart disease and diabetes,” said Maret Traber, a professor in OSU’s Linus Pauling Institute and a national expert on vitamin E. “In lung tissue, vitamin E is one of the first lines of defense against the free radicals generated by cigarette smoke.”

It has been known for some time that cigarette smoking reduced blood levels of vitamin C, Traber said, but the data were less clear on vitamin E - it did not appear that there were significant differences in the blood plasma levels of vitamin E between smokers and non-smokers.

But researchers now believe what is happening is that vitamin E is being depleted from tissue concentrations in order to keep up its levels in the blood, leaving the tissues - including those of the lungs - particularly vulnerable to attack by toxins and free radicals. The new studies support that thesis.

 What’s increasingly clear is that many people have health habits, such as smoking or poor diet, which can leave them with inadequate levels of vitamin E. And vitamin E has clear value in helping to prevent serious degenerative disease. 

How do you then increase your Vitamin E correctly?

There are two main groups of vitamin E compounds: the tocopherols and the tocotrienols, each containing four isomers. Of these, the alpha-tocopherol isomer is the only form of vitamin E that the human body can use. While the body can absorb both natural and synthetic forms of alpha-tocopherol, natural forms, either from foods or natural-source supplements, are used more efficiently.

The recommended dietary allowance for vitamin E is 15 milligrams of alpha-tocopherol daily. On average, American adults consume about 8 to 12 milligrams of vitamin E each day through their diet.

Supplements list vitamin E in terms of international units, or IUs. Because of differences in potency, 15 milligrams of alpha-tocopherol is equivalent to 22 IU of d-alpha tocopherol (natural form) or 33 IU of d,l-alpha tocopherol (synthetic form).

 The best sources of vitamin E are vegetable oils such as sunflower, canola, corn, soybean and olive oil. Nuts, sunflower seeds and wheat germ are also good sources. Other sources of vitamin E are whole grains, fish, peanut butter, and green, leafy vegetables.

So lets talk and not blow anymore smoke at each other and I will show you the way to Vitamin E.

I truly feel myself changing, evolving into a “non-smoker.” I was having dinner with a friend recently and the meal ended with coffee and dessert. I didn’t realize until the dessert was half finished that I wasn’t craving a cigarette at that moment. I felt like jumping up in down in pure glee, but instead I smiled to myself and continued with polite conversation.

Later that evening, I reflected on what a huge accomplishment that evenings dessert was for me. I had reached a new stage in the quitting process where smoking was no longer part of my daily thoughts. The cravings have lessened, even with my slip up a couple of weeks ago.

I know that there may be moments when I am tempted still, but they won’t be the mundane everyday kind of things that will trigger me. The times that I should be more aware of in the future are the times when I am angry, sad or hurt. Those will be the times when I need to be soothed by a cigarette. While this thought is somewhat depressing, I am thankful that I’ve graduated to the next stage of the process.

Exercise. I had never really done much of it, nor did I want to. Yet, in my quest to stop smoking, I felt like I should start trying.

I’ve been rather jittery lately and I can’t have a cigarette and I can’t eat. My skin was crawling because I was so restless as what to do with myself.

Then it occurred to me, I felt like running around the block. That only lasted a few minutes before I was gasping for air.

So I’ve started out slowly by taking my dog for walks. However, we seem to be doing a lot more sniffing than we are walking (the dog I mean).

I have checked out several local gyms and I have to say that I am getting excited about joining. I reasoned with myself that the money I will pay going to the gym doesn’t even compare to all of the money that I use to spend on cigarettes, so I know that I will not suffer financially because of my new membership.

I am rather proud of myself because by joining a gym and deciding to exercise, I am making even more of a commitment to myself to remain smoke-free and healthy.

–BETH