Silicade Measuring Spoons - Change in product

 

Measuring Spoons for Making Silicade 5/5/23

In 2014, when the recipe for Silicade was developed, measuring spoons listed as Norpro 3061D Mini Measuring Sets were available online at Dine Company’s Restaurant Store.

                                         

By 2023 Norpro and Dine no longer sell 3061D measuring spoons and Norpro now sells newly designed 3061 oversized measuring spoons. Beware online as some companies, such as “Lily’s TV Items”, claim to sell Norpro 3061D measuring spoons but they ship only the new 3061 oversized measuring spoons.

In 2023 there are a number of similar commercially available measuring spoons, some of which are nearly identical to the 3061D and some of which are not identical in spite of attempts at standardization (see references).  In 2023 a half dozen of these similar commercially available measuring spoons were tested by filling them to level, not heaping, with water on a balance with 1mg resolution.  The measuring spoons sold on Amazon by three companies: Yellrin, Beryler, and Dostien, were found to be nearly identical to 2014 Norpro 3061D measuring spoons (see below table).

Do not buy Norpro 3061 or 3080 or Table Craft H723 measuring spoons as they all have over-sized level smidgens and the Norpro spoons also have non-standard incorrect level dash volumes.

Water Volume in Cubic Centimeters (cc) of Level Dash and Smidgen Measuring Spoons
Vendor / Year Purchased	ASIN (Amazon Number)	Bar Code	Each Engraved with Fraction of tsp	Volume of Level Dash	Volume of Level Smidgen
Norpro 3061D (Dine) / 2014	No Longer Available	---	No	0.50cc	0.16cc
Yellrin (Amazon)   / 2023	B0958CDQS4	X0031NIPLZ	Yes	0.52cc	0.15cc
Beryler (Amazon) / 2023	B091SW8BD5	X002UZ3227	Yes	0.51cc	0.15cc
Dostien MS-5PC (Amazon) / 2023	B0BBKRJXGK	---	Yes	0.51cc	0.15cc
The Following Measuring Spoons are Not Recommended
Norpro 3080  (Amazon) / 2023	B016VDB512	28901 03080 3	No	0.42cc	0.17cc
Norpro 3061 (Amazon) / 2023	B0002IK4PQ	28901 03061 2	No	0.72cc	0.25cc
TableCraft H723 / 2023	Available from Webstaurant	27875 05972 7	No	0.52cc	0.21cc

Note: making Silicade with Norpro 3061 measuring spoons will make it 40% stronger and making Silicade with Norpro 3080 measuring spoons will make it 17% weaker than recommended.

In the Silicade recipe one dash and two smidgens of sodium silicate monohydrate and one dash of sodium bisulfate are dissolved together in a gallon of tap water.  The following table shows the amount of these chemicals per dash and smidgen:

Volume (mg) of Level Dash and Smidgens of Silicade Ingredients
Measuring Spoon Type	Volume of a Level Dash of Sodium Silicate	Volume of a Level Smidgen of Sodium Silicate	Volume of a Level Dash of Sodium Bisulfate
Yellrin	350mg	125mg	830mg
Beryler	350mg	125mg	830mg
Dostien	350mg	125mg	830mg

 

Note: All three of these recommended measuring spoon types have their fraction of a teaspoon (tsp) engraved on the handle. Spoons that do not have this fraction of a tsp engraved on their handles are not recommended.

The Silicade recipe calls for a level dash and two level smidgens totaling 600mg (6.17mM) of sodium silicate monohydrate and a level dash of 830mg (6.01mM) of sodium bisulfate monohydrate added to a gallon of tap water (pH <8.5) resulting in Silicade (pH 4-5). If your tap water’s pH is greater than or equal to 8.5, in order to get the pH to just below 5 may require an added smidgen of sodium bisulfate monohydrate. After filtration through a Brita filter, two smidgens of sodium bicarbonate (i.e., baking soda) are added in order to elevate the pH of Silicade to 6.5 or greater.

References

1)     Pinch, Dash, and Smidgen; Internet Accuracy Project; https://www.accuracyproject.org/pinchdash.html (2009)

2)     Rowlett, Russ; How Many? A Dictionary of Units of Measurement; Univ. North Carolina at Chapel Hill; http://alltootechnical.weebly.com/uploads/4/0/7/5/4075543/dict_units.pdf (December 2003) The following is quoted from this document:

“dash (ds) an informal unit of volume used in food and drink recipes. Originally the dash was usually a liquid measure, small but indefinite in amount, roughly 1/8 teaspoon or a little less. More recently it has been used as both a liquid and dry measure. Kitchen supply stores in the U.S. and other countries have begun selling sets of “minispoons” in which the dash spoon is designed to hold exactly 1/8 teaspoon, which is roughly 0.02 fluid ounce or 0.6 milliliter.” Note that this definition is of a heaping liquid 1/8 teaspoon not a level 1/8 teaspoon that is 0.51cc (0.51 milliliter).  

“smidgen a very small quantity of material. Until recently, no one thought a smidgen was an actual unit of measure, but recently kitchen supply stores in the U.S. and other countries have begun selling sets of “minispoons” in which the smallest spoon, labeled “smidgen,” is designed to hold exactly 1/2 pinch or 1/32 teaspoon, which is roughly 0.005 fluid ounce or 0.15 milliliter. The word is a diminutive of “smutch” or “smudge”; it originally meant a small spot.”

Note” milliliter is equal to cubic centimeter (cc) and 1 gram of water

Links for ordering measuring spoons:

Yellrin  https://www.amazon.com/Measuring-Spoons-Stainless-Liquid-Ingredients/dp/B09J8CDQS4/ref=sr_1_6?crid=210UDC16DVRZE&keywords=Mini%2BMeasuring%2BSpoons%2BSet%2Byellrin&qid=1683303844&s=home-garden&sprefix=mini%2Bmeasuring%2Bspoons%2Bset%2Byellrin%2Cgarden%2C85&sr=1-6&th=1

Beryler https://www.amazon.com/dp/B091SW8BD5?ref=ppx_yo2ov_dt_b_product_details&th=1

Dsotien https://www.amazon.com/dp/B0BBKRJXGK?psc=1&ref=ppx_yo2ov_dt_b_product_details

 

 

Sugar Soak for basal thumb arthritis to reduce pain

 October 2023

Soaking your hands in a water/dextrose solution reduces reduces and at times stops the pain of basal thumb arthritis.  Here is my story.  I am 69 years old. 

Four years ago, I was diagnosed with Basal Thumb arthritis in both hands.  I tried cortisone injections and exercises/stretching and neither helped.  The exercises increased my pain.  When I went to the OT she mentioned one of her patients was getting sugar injections.  My husband is a chemist and he looked into what is known about sugar for basil thumb arthritis.  He found dextrose (a.k.a. glucose) is absorbed through the skin and is used by the body to make galactose that is required for joint lubrication. I have been soaking my hands in for 2 ½ years which has reduced my pain substantially and most of the time I am in no pain.

When I first started, I soaked my hands for 10 minutes each day.  Now I soak a few times a week depending on what activities I have done or how my hands are feeling.  For activities which I know will increase the pain I soak before and after.  Gardening and birding (holding binoculars) can increase my pain.  I have had to adjust my gardening but not my bird watching. I also wear the push meta grip hand braces for these activities which I learned about from this group. 

When I was 1^st diagnosed I didn’t realize I was in constant pain until they numbed my hand for the cortisone injection.  I had my worse hand done 1^st and on the way home my ‘better’ hand hurt. I didn’t realize I was in constant pain.    

I started the soaks 2 ½ years ago.  I soaked both hands daily.  In about 4 weeks I saw consistent improvement in pain reduction.  I have also modified my activities, got some adaptive kitchen tools and as I mentioned above I wear push meta grip for activities which can increase my pain. 

Mix 130 grams or 7/8 of a cup of dextrose in 5 cups of water. 

You can use a scale to weigh 130 grams or use a dry measure measuring cup for 7/8 cup.

You want the solution to be around body temperature (98 to 100 degrees).  When I make the solution, I heat the water before adding the sugar.  When I reuse the solution, I put around ¾ of cup of the solution in microwave and heat on high for about 1 ½ minutes.  The solution will keep at room temperature for a few days.  When it starts to smell or gets really cloudy make a new batch.    

Make sure to wash your hands before and after your soaks.  I got a skin rash during the 2^nd month.  I have not gotten a rash since I started washing my hands after I soak.    

  

Here is a link for ordering the dextrose by Nutricost.  .Order Dextrose

Here is  a write up my husband who is a chemist on the research he did explaining why this works.

Decreasing Pain and Joint Space Narrowing with D-Glucose Soaks

A Tale of Two Sugars – D-Glucose (a.k.a. Dextrose) and D-Galactose

by Dennis N Crouse 

My wife has been diagnosed by x-ray with osteoarthritis in both of her first carpometacarpal (CMC) joints of her left and right hands. This joint is at the base of thumb and is also called the trapeziometacarpal (TMC) joint.  Carpometacarpal osteoarthritis (CMC OA or TMC OA)) of the thumb is painful and occurs when the cushioning cartilage of the joint surfaces wears away (at arrow in figure 1) and/or the metacarpal bone becomes offset from the joint as seen by x-ray:

When joint space narrowing occurs, the cartilage no longer keeps the bones a normal distance apart. This can be painful as the bones can put too much pressure on each other. Joint space narrowing is seen in osteoarthritis (OA) or rheumatoid arthritis (RA). A proposed solution is to both lower the pain and widen joint space by promoting the increase of proteoglycans, such as aggrecan required for cartilage restoration and lubricin for joint and tendon sheath lubrication. This may be possible with periodically (i.e., every few days) soaking of the hands in 10% D-glucose for 10 minutes. The dextrose is converted to D-galactose by the body and they diffuse into the synovial fluid that surrounds the joint. Both D-glucose and D-galactose are biosynthesized to aggrecan and lubricin that keep the joint lubricated.

Articular cartilage is the smooth, white tissue that covers the ends of bones where they come together to form joints. Healthy articular cartilage in our joints makes it easier to move as it allows the bones to glide over each other with very little friction. Articular cartilage contains up to 10% proteoglycan by weight, most of which is aggrecan. Aggrecan consists of  many galactose-containing chondroitin and keratan sulfate glycosaminoglycan chains in a bottlebrush structure. Aggrecan’s loss is an early sign of OA or RA.

 

Lubricin (a.k.a. proteoglycan 4) is a mucinous, synovial fluid glycoprotein that enables near frictionless joint motion via both adsorption to the surface of articular cartilage and its lubricating properties in solution. Lubricin is biosynthesized by chondrocytes located at the surface of articular cartilage, and also by synovial lining cells. In total, lubricin is approximately 200nm +/- 50 nm in length and has a diameter of a few nanometers (see figure 2). The glycoprotein consists of >5% serine and >20% threonine residues, which give rise to a large number of O-glycosylations. This glycosylated mucin-like domain is thought to contain short polar (-GalNAc-Gal) and negatively charged (-GalNAc-Gal-NeuAc−) sugar groups with Gal being D-galactose. Synovial fluid of patients with OA and RA has been shown to exhibit reduced levels of lubricin when compared to healthy patients. (Kosinska)

Figure 2. Not drawn to scale as 98% of lubricin’s length is galactose containing filaments represented in blue linked by O-glycosylations to serine and threonine residues in the core of the bottlebrush.

 

Another component of articular cartilage and synovial fluid is hyaluronic acid (HA) a glycosaminoglycan that with lubricin are the fluid’s main lubricating components. (Wiki) HA is a long chain of two alternating glucose derivatives: glucuronic acid and N-acetylglucosamine.

Lower than normal levels of the following are found in the synovial fluid of those with TMC OA:

·       D-Glucose – precursor of D-galactose

·       Lubricin (a.k.a. proteoglycan 4, PRG4) - a superficial zone protein (SZP) (Kosinska)

·       Chondroitin sulfate proteoglycans (CSPGs) - protein core and chondroitin side chain

·       Hyaluronic acid (HA) – a non-sulfated glycosaminoglycan whose molecular weight is also shifted lower in OA and RA (Kosinska)

 

The MOVES study published in 2016 demonstrated that chondroitin sulfate (CH, 1,200mg/day) and glucosamine hydrochloride (GH, 1,500mg/day) augmentation (i.e., 400mg CH and 500mg GH 3 times per day orally) has been shown after 6 months to lower joint pain by 50%. (Hochberg) This conclusion is supported by a 2015 meta-analysis of recent published research indicating that both CH and GH alone can reduce joint space narrowing. (Zeng)  Glucosamine sulfate is more orally bioavailable than glucosamine hydrochloride. (Meulyzer) It has been shown that daily oral glucosamine sulfate augmentation (1,500mg/day) increases plasma and synovial fluid concentrations of glucosamine by more than 20-fold. (Persiani)

 

In addition, several injections of glucose into the synovial fluid of the TMC joint can lower pain for a year by 50% and reduce joint space narrowing by 14%. (Reeves) Increasing D-glucose in the synovial fluid surrounding the TMC joint can be done by:

 

·       Monthly injections of 10% glucose into the joint’s synovial fluid (i.e., prolotherapy)

·       Periodic soaking both hands and wrists in a warm aqueous 10% solution of D-glucose

·       Daily augmenting with D-glucose and D-galactose as lactose in whole or skim milk

 

Adults endogenously produce approximately 1 gram of D-galactose every day but this declines by 50% due to aging. One cup of whole or skim milk contains 6 grams of D-galactose and 6 grams of D-glucose both of which make up lactose. D-Galactose augmentation does not impact D-galactose endogenous production. (Bosch)

 

Prolotherapy with D-Glucose for TMC Joint Osteoarthritis

Prolotherapy with one half cc of 10% d-glucose injected into the TMC joint at 0, 2, and 4 months with assessment at 6 and 12 months showed a 42% improvement pain after finger and thumb movement. Significant reduction in joint space narrowing (14%) was observed at 12 months versus 7% joint space narrowing in the group receiving a placebo. (Reeves)

Similarly, monthly prolotherapy for 3 months with 20% d-glucose compared with a single dose of methylprednisolone at 3 months showed 3 months after the last injection that both d-glucose and methylprednisolone increased functional level, but d-glucose seemed to be more effective. (Jahan)

Note that one-half cc of a 10% d-glucose solution contains only 50mg of d-glucose. (Giri)

Soaking Therapy with D-Glucose for TMC Joint Osteoarthritis

Diffusion of one-half cc of 10% d-glucose in water could occur in 10 to 20 minutes of soaking a human hand in 10% D-glucose. For instance, a human foot exposed to water takes in 1–2 gm of water per hour or 1/6 to 1/3cc in 10 minutes. A small portion of this uptake is imbibed by the stratum corneum, the major portion seems to enter the system. The transfer has been observed for periods exceeding 50 hours. (Buettner) d-Glucose in water has been shown to passively diffuse through skin. (Kang)

Soaking the entire hand and 1 inch up the wrist in 10% D-glucose for 10 minutes daily for a week reduced the TMC joint pain. The benefits of this soaking can last for several weeks. Soaking in higher concentrations of sugar can cause skin irritation. To avoid skin irritation and hives always wash hands and wrists before and after soaking. The D-glucose (dextrose) was packed by Nutricost and purchased from Amazon.  Order Dextrose

 

 

Emails from companies regarding aluminum and coffee makers

 Aluminum added to coffee by coffee makers. Coffee makers can have an aluminum heating element or tube which adds aluminum to the coffee. 

see links below for more detailed information.  This is a collection of emails from companies. 

There are 3 classes of Coffee makers: 

1. Drip Style Most add aluminum because the water is heated in an aluminum tube. The Jura Capresso MG 900 has a stainless steel tube and Dennis has tested this model. I have found no either drip style that has a stainless steel tube. 

2. Percolator Its heating element and components can be made of aluminum. Here are 2 Dennis tested which add no aluminum, Faberware 12 cup Model FCP 412 and Faberware 2- 4 cups Model FCP 240 A 

3. Heated Reservoir Style The tank and heater is usually stainless steel. Bunn Speed Brew has been tested by Dennis and is aluminum free 

Here are questions you can ask when writing a company. Does the water come in contact with aluminum? You can also ask if the heating element is made of stainless or aluminum. You can also ask if the reservoir is made of stainless. 

Email from Coffee companies 

"Keurig brewers do not have aluminum parts in the water path. The hot water tank is made of stainless steel and other water pathways are non-metal. K-Cup lids are multilayered and one of the layers is aluminum foil so if a consumer has an aluminum allergy, it is not recommended that they use K-Cup pods. We do recommend that they use the My K-Cup Universal Filter and ground coffee of their choice." I reached out to the appropriate department regarding your inquiry, please see below for the information I was provided with. "The K400 would be a good choice for him as that system is primarily constructed with a stainless steel heater. Other brewers that would interest this consumer is K-Classic, K-Elite, K-Select, K-Café, K-Café Se, K-Compact (although this system may be more difficult to find), K-Duo Essentials, K-Duo, or K-Duo Plus. The best direct comparison to K-400 would be K-Select or K-Elite." Is there any way you can tell us where / who in which the aluminum information was provided to you? That would be great feedback as engineering would like to know, thank you! Sincerely, Keurig Corporate Consumer Care 

Braun KF7000BK Dear Laurie, Thank you for your recent contact to our Customer Service Center. The heating element of this unit is composed of aluminum based parts. 

Jura email from company “The MG900, MT900 and the MT600 coffee maker line all have the stainless steel heating system." 

Cuisinart Dear Laurie, Thank you for your inquiry. All heating elements are made out of aluminum. No, we do not have any units with stainless steel heating elements. 

Bunn I called the company about heat and brew. It has a BPA free plastic reservoir and the heater is made of stainless steel. 

Breville email : Thank you Victor for your quick response. Let me ask my question in another way. I am trying to find an aluminum free coffee maker as aluminum is a neurotoxin. Can you tell me if the water at any point in your coffee maker comes in contact with aluminum? Laurie Hello, The unit does contain aluminum parts although the water does not come in direct contact with the aluminum when it is heating or brewing

Link to Dennis' blog on coffee makers and a video he made. coffee makers

Improvement with Crouse Protocol - Alzheimer's and Parkinson's

 Anecdotal Information Alzheimer’s and Parkinson’s

LAURIE ADAMSON

··

This information is from an informational Facebook group I run.

Alzheimer’s

1. "I am the 3rd generation diagnosed with Alzheimer's. It runs very strong in my family. Possibly 5 generations as my Great, Great Grandmother and her daughter had memory problems before they called it Alzheimer's.

The Fiji Water has been removing Aluminum from my brain for almost 5 months and I can drive again and go shopping by myself again.

Also doing memory block video puzzles. My scores are more then triple after starting detoxing from aluminum.

I too thought it was over. But from first hand experience I have learned you can improve a lot.

No one should give up." September 2020

2. My mother in law has Late Onset Alzheimer’s. At the age of 85 her Alzheimer’s symptoms began to impact significantly on her daily functioning. She couldn’t balance the check book, she was a seamstress who could no longer sew and she has having sundowners. The progression of the disease has stopped and her cognition has improved. She is now 94 living in her own home by herself. She still experiences memory difficulties and has cognitive fatigue but she is able to mange. Here is a link to a write up I did on her journey. http://aluminum-alzheimers-autism.blogspot.com/

3. I have been meaning to follow-up with you regarding my Mother. I arrived in Kansas on September 13th and within 48 hours I had my Mom on Fiji water and PQQ 20mg and Q10 200mg. The changes include: She is much more communicative, involved in conversation, remembering events and telling stories, laughing, joking. She is no longer incontinent and knows when she has to go to the bathroom. Rarely does she have an accident where as prior we could be changing her 7 to 10 times a day. ….. At almost exactly 2 months it was apparent that changes were taking place. My father even noticed and mentioned the changes. …… She no longer just stares off like she isn't there. ….. Her short term memory is poor but her whole personality has mostly returned as has her appetite ….I wish to give hope to others that while I don't believe Mom is "cured" she certainly has a much better quality of life than before I arrived to help and it has certainly made it ALOT easier for the caregiver. Jan 2021

4. I don't recall exactly but last Spring I found this group by accident. I was watching my mother (who is 90 yrs) rapodly declining memory loss It started worsening a couple years ago. I started to research what i could do alternatively because I didn't want to believe that this was it

Also I was told by her Dr to put her on Aricept and keep her busy but not much else you can do. Well I started her on Fiji water Coq10 and PQQ vitamins daily.

We do not use any canned food items and aluminum pans etc..

The difference was gradual. I now have had 2 Dr's tell me keep doing what your doing its working! She still does not recall grandchildren she does not see all the time but if I show her pictures she remembers.

Definitely improved! She's very aware of the dementia which I was told is a good thing by Dr's.

She sometimes gets depressed but she loves music and that lifts her spirits! I may try making our own water because FIJI is sometimes hard to get and prices go up. But a big Thank you to you and your husband for sharing your information! February 2021

Parkinson’s

6/17/2019 Thank you for helping me 12 months ago when my mum was diagnosed with Parkinson. I thought you might like an update. My mum is doing really well. She has not declined in the last 12 months. She has improved significantly. She is drinking Fiji Water irregularly (as often as I can get her to drink it, she doesn’t like the way it makes her feel).

11/24/20 Hello Dennis : More than 4 months back, I interacted with you and started giving my mother (who has PD) silica water (made at home using your method). I have been giving her silica water every day and should say that there is some noticeable improvement in her sleep and behavior and a marginal improvement as far as tremors are concerned.

The Crouse protocol can be found in this book available on Amazon. https://www.amazon.com/Increasing-Cognition-COVID-19-Essential-Nutrients/dp/B08TZ7HLNX/ref=sr_1_3?dchild=1&keywords=dennis+n+crouse&qid=1619098023&sr=8-3

Here is a link to my facebook group.

Alzheimer’s: Late and Early Onset, APOE-4 https://www.facebook.com/groups/509038829797535

Cerebral Amyloid Angiopathy

 

Appendix IV

Cerebral Amyloid Angiopathy

Cerebral amyloid angiopathy (CAA, a.k.a. congophilic angiopathy) is a disease in which Aβ peptide deposits form on the walls of blood vessels of the central nervous system (CNS) resulting in a hemorrhagic stroke usually confined to a particular lobe of the brain. This is the same Aβ peptide associated with Alzheimer’s disease.  Therefore these hemorrhages are usually more common in cases of AD. In fact CAA of variable extent is almost always found in cases of AD.

A woman living in the Camelford area of Cornwall England was exposed to high levels of alum in her drinking water in July of 1988 and died 15 years later at age 58 due to a rapidly progressing, fatal dementing illness.  The aluminum concentration in her drinking water was 500 to 3,000 times higher than the maximum acceptable limit (e.g. 200mcg/L) under EU legislation. An autopsy showed dramatic Aβ peptide deposition in the cerebral cortical arterioles and capillaries in all the main lobes⁴¹⁵. Only a few NFTs were observed in the transentorhinal and periamygdaloid cortex and hippocampus.  The Aβ plaque was immunoreactive for Aβ protein but was diffuse rather than neuritic in nature. There were Lewy bodies observed in the locus coeruleus, parahippocampal gyrus, and amygdala. Also, aluminum was found at higher than normal levels in the affected brain regions⁴¹⁵.  For instance, four samples taken at various locations in the frontal lobe yielded aluminum levels of 3.24, 4.33, 5.71, and 11.01mcg/gr dry-weight. These values compare with 0 – 2mcg/gr dry-weight seen in normal brains. NFTs are hallmarks of AD and Lewy bodies are also observed in AD, particularly in early onset AD⁶⁶³. In this case the location of the Aβ peptide deposition in the vasculature was indicative of CAA, although no macroscopically visible hemorrhages were seen⁴¹⁵. 

This is the first human case in which aluminum has been linked to CAA. There is animal data showing that aluminum accumulation in the brain does lead to Aβ peptide deposition in the CNS vascular system.

Vitamin E - summary of research

 

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This was gotten from Harvard Health

Easy does it with vitamin E

Published: March, 2014

Swallowing an amber-colored vitamin E capsule has long been a daily ritual for millions of American women. It may be time to stop.

Today vitamin E is one of the most widely used supplements, taken regularly by nearly a quarter of adults ages 55 and over. Its popularity derives from studies over the years suggesting that vitamin E's antioxidant properties could help stave off common age-related ills, such as heart disease, cancer, and cataracts. Many health care professionals were personally on board, taking the supplement as well as recommending it. Although there was no proof of its effectiveness, the consensus was, "It might help, and it couldn't hurt."

But analysis suggests that vitamin E supplementation might not be as harmless as everyone was assuming. Researchers pooled and examined the results of 19 clinical trials published between 1966 and 2004 involving nearly 136,000 people who took vitamin E for one reason or another. They found that the overall risk of dying was greater for people who took 400 IU (the amount found in a typical vitamin E capsule) or more daily, compared to those who took lower doses (Annals of Internal Medicine, Jan. 4, 2005). And the risk of dying rose with increasing doses above 150 IU per day.

This study does have some drawbacks. In the 19 trials it analyzed, people using doses of 400 IU or more were largely older adults with chronic diseases. So the findings don't necessarily apply to younger, healthy adults. Also, in 10 of the 19 trials, people took other nutritional supplements as well, making it hard to single out vitamin E as the sole culprit. Finally, the amount of increased risk was very small. And in those taking doses of 150 IU per day or less, the risk of death from all causes was actually lower. Thus, some experts aren't convinced there's any increased risk, despite what was found in this study.

Nevertheless, the research confirmed a trend in expert opinion. This once-lauded vitamin has been losing its luster among nutrition experts for some time. Until 2003, for example, students who took the "Preventive Medicine and Nutrition" course at Harvard Medical School were assigned to argue the wisdom of recommending vitamin E to patients. "But we dropped vitamin E as a debate topic," says HWHW advisory board member Dr. Helen Delichatsios, because recent data overwhelmingly show that vitamin E is not useful. What happened, and what does it mean for you? First, some background.

The many faces of vitamin E

Vitamin E occurs in eight different forms. Those most commonly found in foods and supplements are d-alpha-tocopherol — the synthetic form is d,l-alpha-tocopherol — and gamma-tocopherol. Synthetic alpha-tocopherol is only half as active in the body as the natural form. Certain supplements, labeled "mixed tocopherols," contain various other natural forms, including beta- and delta-tocopherol. Some research suggests that gamma-tocopherol may have unique anticancer effects, but the evidence is far from conclusive.

For women, the recommended dietary intake of vitamin E is 15 milligrams (mg) per day. That's the equivalent of 22.5 international units (IU), the designation used on many supplement labels. Most multivitamins contain 22–30 IU of vitamin E, whereas vitamin E–only capsules may contain anywhere from 100 to 800 IU (or higher).

Who needs a vitamin E supplement? According to one recent large survey, the average woman falls a little short, consuming only about 8.4 mg (12.6 IU) per day in food. But that may not be accurate. An Institute of Medicine study indicates that many people underreport the amount of fat and calories they actually consume, including fats and oils used in cooking — a significant source of vitamin E. Deficiencies of vitamin E are uncommon, except in people with unusual health problems, such as difficulties with fat absorption or rare genetic disorders. It's also possible that a person on a very low–fat diet might be deficient.

Food sources of vitamin E
Food	Serving size	Mg (IU) vitamin E*
Wheat germ oil	1 tbsp	20.3 (30.5)
Fortified cold cereal (Product 19, Total)	1 cup	14.0 (21)
Sunflower seeds, dry roasted	1/4 cup	7.8 (11.7)
Almonds, dry roasted	1 oz	7.8 (11.7)
Canola oil **	1 tbsp	6.8 (10.2)
Walnuts +	1 oz	6.7 (10)
Sunflower oil (65% linoleic)	1 tbsp	5.6 (8.4)
Safflower oil (over 70% oleic)	1 tbsp	4.6 (7)
Hazelnuts or filberts	1 oz	4.3 (6.5)
Peanut butter, fortified	2 tbsp	4.2 (6.3)
Spinach, cooked	1 cup	3.7 (5.6)
Soy milk	1 cup	3.3 (5)
Raw red peppers	1 cup	2.4 (3.5)
Broccoli, cooked	1 cup	2.4 (3.5)
*Rounded to the nearest tenth of a milligram/IU. Recommended daily intake of vitamin E is 15 mg (22.5 IU). **Contains more than 60% gamma-tocopherol, a form of vitamin E that some researchers believe may be more beneficial than the alpha form. +Contains mostly gamma-tocopherol. Other nuts containing gamma-tocopherol at similar levels include pistachios and pecans.
Source: USDA National Nutrient Database for Standard Reference.

Antioxidant power overestimated?

Vitamin E's main claim to a high reputation is its antioxidant properties. Antioxidants are substances that protect cells against the effects of free radicals — by-products of energy metabolism that may damage cell membranes and DNA. By quelling free radicals, the thinking went, vitamin E might help prevent certain diseases. But research is finding otherwise.

Heart disease. Two large observational studies from Harvard Medical School found that people who took at least 100 IU of vitamin E per day had a lower risk of heart disease. But such studies rely largely on the participants' own reports of their past dietary habits and supplement use. When people were split at random into groups and assigned to take vitamin E or a placebo, these findings were not corroborated. In nearly all of the randomized controlled trials, vitamin E neither protected against heart disease nor prevented further deterioration in people who already had heart disease.

Cancer. The evidence on cancer has followed a similar pattern. Some observational studies found that people who consumed more vitamin E were less likely to develop breast, colon, or prostate cancer. But controlled trials found no such advantage. For example, in one study, people taking vitamin E to help prevent colon cancer were just as likely to develop colon polyps, which are potential precursors to colon cancer, as those who didn't take the vitamin.

Dementia and Alzheimer's disease. The findings on dementia are somewhat conflicting. Once again, observational studies suggested that taking vitamin E might protect against Alzheimer's disease and other forms of dementia. One randomized trial also found that vitamin E might delay the progression of Alzheimer's. But some researchers pointed to flaws in the study's design, and the dose used was 2,000 IU per day — well above the safe upper limit.

Cataracts. Controlled trials of vitamin E supplements have not confirmed observational findings of a lower incidence of cataracts in regular vitamin E users.

Experts urge caution

The U.S. Preventive Services Task Force, an independent panel that issues health advisories, has found insufficient evidence to recommend for or against vitamin E supplementation for preventing cardiovascular disease or cancer. The American Heart Association goes further. Its guidelines on preventing heart disease and stroke in women specifically advise against using antioxidant supplements such as vitamin E. And the Alzheimer's Association recommends that patients take vitamin E only under the care of a physician. One reason for their concern is that high-dose vitamin E can interfere with the blood's clotting ability, raising the risk of hemorrhagic (bleeding) strokes. People who take blood-thinning medications such as warfarin (Coumadin) should be especially cautious.

Currently, the official safe upper limit (UL) of intake —that is, the maximum daily amount thought to be unlikely to cause harm in most healthy people — is 1,000 mg (1,500 IU) per day. If you take synthetic vitamin E, the UL is 733 mg (1,100 IU), because bleeding problems can occur at lower levels of the synthetic form. Not surprisingly, the study has prompted calls from some experts for the UL to be revised. Another potential pitfall is that, like any supplement, vitamin E may be used as a substitute for strategies with proven benefits, such as a healthful diet and exercising.

What to do

Many researchers haven't given up hope for lower doses of vitamin E, but that will depend on the results of ongoing trials. In the meantime, try to get most of your vitamin E from food, because there's strong evidence that diets containing large amounts of vitamin E-rich foods are good for your health. If you're uncertain about how much you're getting from your diet, you may want to consider taking a supplement containing no more than 150–200 IU per day. At that level, taking vitamin E still falls under the rubric of "shouldn't hurt and might help."