Vitamin E, also known as tocopherol, is a fat-soluble antioxidant that plays a crucial role in maintaining cell membrane health and preventing oxidative stress.
This vitamin is essential for numerous vital functions in the body, including immune protection, blood vessel dilation, and regulation of blood clotting.
It is particularly important when following a ketogenic diet, as much of the dietary fat consumed in this diet is subject to oxidation. Tocopherol — the active form of vitamin E in the human body — helps prevent this process, thereby protecting cells.
Immune function. It supports the activity of immune system cells, helping the body fight off infections and diseases.
In inflammation. It may reduce levels of inflammatory markers in the body, making it beneficial for people with chronic inflammatory diseases.
Cardiovascular diseases. Studies show that adequate intake of vitamin E may lower the risk of cardiovascular diseases.
Hair condition. It promotes improved blood circulation to the scalp, which can support hair health and growth.
It also helps maintain the natural protection of hair from ultraviolet radiation and pollutants.
Eye health. It may help prevent the development of cataracts and slow the progression of age-related macular degeneration.
Beneficial for pregnant women. It supports fetal health and may reduce the risk of complications during pregnancy.
Cholesterol levels. Studies show that it may improve the lipid profile by lowering LDL cholesterol levels.
Brain health. It may help protect nerve cells and improve cognitive functions, which is important for preventing Alzheimer’s disease.
Powerful antioxidant. It protects cells from damage caused by free radicals and helps slow down aging processes.
However, it cannot completely replace other antioxidants, such as vitamin C or beta-carotene, which also play important roles in cell protection.
Daily requirement and sources
The daily requirement for vitamin E varies depending on age, sex, and physiological condition. On average, adults are recommended to obtain about 15 milligrams of tocopherol per day. However, pregnant and breastfeeding women may require increased amounts of this nutrient.
Vitamin E is present in many foods and can be obtained both through natural diet and from dietary supplements.
Main sources include vegetable oils (such as sunflower and olive oil), nuts, seeds, and green leafy vegetables.
Below is a list of main foods rich in vitamin E:
- Sunflower seeds
- Almonds
- Spinach
- Broccoli
- Kiwifruit
Possible forms and their learnability
Nutrient forms are listed from best to worst:
Options on iHerb:
Differences between natural and synthetic vitamin E
Synthetic vitamin E from tablets cannot replace vitamin E from food. There are 8 forms of vitamin E found in foods:
- Alpha-tocopherol – the most biologically active form, predominant in the human body. Sources: olive oil, almonds, avocados.
- Beta-tocopherol – less active but still beneficial. Sources: nuts, seeds.
- Gamma-tocopherol – has powerful antioxidant properties. Sources: walnuts, pecans, sunflower seeds.
- Delta-tocopherol – involved in protecting cells from oxidative stress. Sources: vegetable oils, nuts.
- Alpha-tocotrienol – improves circulation, protects the brain. Sources: red palm oil, rice bran.
- Beta-tocotrienol – supports the cardiovascular system. Sources: coconut oil, barley.
- Gamma-tocotrienol – has anti-inflammatory properties. Sources: annatto, wheat.
- Delta-tocotrienol – the rarest form, helps fight cancer cells.
Only one form is used in synthetic supplements. Most often, this is dl-alpha-tocopherol acetate or dl-alpha-tocopherol succinate.
Moreover, even these forms in synthetic vitamin E are less effective, as they contain a mixture of right- and left-handed isomers, while natural vitamin E is only the right-handed (d-form), which is better absorbed.
Signs and consequences of deficiency
One of the main signs of vitamin E deficiency is disruption of nervous system functions, manifested as reduced deep tendon reflexes, muscle weakness, and even coordination problems.
Additionally, a deficiency of this vitamin can lead to a decreased ability of the body to defend against infectious diseases and to impaired visual function.
Long-term deficiency of vitamin E increases the risk of developing chronic diseases, including cardiomyopathy and neurological disorders.
It is also worth noting that deficiency can affect skin condition, causing dryness and aging. It is important to consider that vitamin E deficiency is rare and most often associated with disorders in the absorption of fat-soluble vitamins.
Possible risks and symptoms of hypervitaminosis
Hypervitaminosis E is a rare occurrence, but its possible consequences require special attention.
One of the serious complications is an increased risk of bleeding due to reduced blood clotting. This is especially relevant for people taking anticoagulants or having blood clotting issues.
Symptoms of excess vitamin E may include weakness, headache, nausea, diarrhea, fatigue, rash, and vision disturbances.
Furthermore, high doses of vitamin E can disrupt the balance of other fat-soluble vitamins, such as vitamin K, which can also lead to bleeding.
Problems with vitamin E typically arise when taking over 300–800 mg (400–1,200 IU) per day for prolonged periods. However, the exact amount leading to hypervitaminosis may vary depending on individual body characteristics and combination with other medications or vitamins.
Interesting facts about vitamin E
Discovered in 1922. It was discovered by American biochemist Carl Reichert, who studied the effects of various substances on reproductive health in animals.
There are several forms of vitamin E. The most well-known are tocopherols and tocotrienols, which have different properties and effects on the body.
Fat solubility. This means that it is better absorbed in the presence of fats, making it especially important for those on low-fat diets.