All About Vitamin E

What is Vitamin E?

According to Watson, R. et al., Vitamin E is a fat-soluble vitamin that plays a crucial role in the body’s antioxidant defense, cell division, and immune function. Vitamin E is, in fact, a group of eight fat-soluble compounds known as tocopherols and tocotrienols, which act as antioxidants in the body. They protect cells from harmful substances called free radicals, which are formed when the body converts food into energy or is exposed to tobacco smoke and radiation (Watson, R. et al., 2012).

Is Vitamin E present in food?

According to the Swedish Food Agency, Vitamin E can be found in a variety of foods:

• Eggs
• Avocado
• Vegetable oils (the only vegetable oils considered healthy are organic extra virgin olive oil and coconut oil. Coconut oil contains only small amounts of naturally occurring Vitamin E, and its Vitamin E content is relatively low compared to other plant oils).
• Green leafy vegetables such as spinach and kale

Can you overdose on Vitamin E?

It is possible to overdose on Vitamin E, particularly when taking supplements. Symptoms of overdose may include:

• Nausea
• Diarrhea
• Stomach pain
• Fatigue
• Long-term overdose of Vitamin E can also increase the risk of bleeding and affect blood clotting.

How much Vitamin E do you need?

The recommended daily intake (RDI) of Vitamin E varies depending on age, gender, and lifestyle. General recommendations are:

• Infants (0–6 months): 4 mg per day
• Children (1–13 years): 6–11 mg per day
• Adults (over 14 years): 15 mg per day

Symptoms of Vitamin E deficiency

A deficiency in Vitamin E can lead to various symptoms:

• Fatigue or weakness
• Reduced muscle mass and muscle weakness
• Weakened immune system and increased susceptibility to infections
• Vision problems or impaired vision
• Reduced balance and coordination
• Numbness
• Difficulty concentrating or memory problems
• Fertility problems in men
• Hair loss or brittle nails
• Prolonged wound healing

What are the different isomers of Vitamin E?

According to Watson, R. et al., there are eight isomers of Vitamin E, divided into two main types: tocopherols and tocotrienols. Each type includes four variants: alpha, beta, gamma, and delta. It is important to obtain all eight isomers (Watson, R. et al., 2012).

Tocopherols

• Alpha-tocopherol: This is the most active and well-studied form of Vitamin E. Alpha-tocopherol protects cell membranes from oxidative damage by neutralizing free radicals and has been shown to play an important role in reproductive health.
• Beta-tocopherol: This isomer is less active and less common in the diet compared to alpha-tocopherol. Research on the significance of beta-tocopherol is limited, but it has similar antioxidant properties to alpha-tocopherol.
• Gamma-tocopherol: This isomer is the most common form of Vitamin E in the U.S. diet. Gamma-tocopherol has been shown to have anti-inflammatory and antioxidant properties.
• Delta-tocopherol: While delta-tocopherol is less active compared to other tocopherols, it still has antioxidant properties and can help combat oxidative stress.

Tocotrienols

• Alpha-tocotrienol: This isomer has been shown to have powerful antioxidant and anti-inflammatory effects.
• Beta-tocotrienol: Research on beta-tocotrienol is limited, but it is believed to have similar properties to other tocotrienols.
• Gamma-tocotrienol: This isomer is known for its antioxidant and anti-inflammatory properties.
• Delta-tocotrienol: While delta-tocotrienol is less studied than other tocotrienols, it has shown potential health benefits.

Obtaining all eight isomers of Vitamin E is important as each isomer has unique properties and functions in the body. Unfortunately, few supplements contain all eight isomers. Dr. Mercola’s Vitamin E includes all eight isomers and is of the highest quality.

Author