We always prefer food sources to supplements.
Vitamin E is a fat-soluble vitamin that occurs in eight different forms, four tocopherols and four tocotrienols. Among these, the most common and biologically active form of vitamin E is alpha-tocopherol.
When it comes to vitamin E supplements, you may see two different forms: vitamin E d-alpha-tocopherol and vitamin E dl-alpha-tocopherol. The "d" and "dl" prefixes refer to the stereochemistry of the molecule.
Vitamin E d-alpha-tocopherol: This form of vitamin E is derived from natural sources and is considered to be more biologically active than the synthetic form. It contains only one isomer, which is the naturally occurring stereoisomer of alpha-tocopherol.
Vitamin E dl-alpha-tocopherol: This form of vitamin E is synthetic and contains a mixture of eight stereoisomers, including four tocopherols and four tocotrienols. The "dl" prefix indicates that it is a racemic mixture, meaning it contains both the natural and synthetic forms of the molecule.
Recent studies have shown that alpha-tocopherol may not be as beneficial as once thought, and may actually be harmful.
New research shows Tocotrienols as a different source of vitamin E are showing great promise in disease reduction, and may soon replace alpha-tocopherol in supplements.
Tocotrienols
Tocotrienols are a group of four forms of vitamin E (alpha-, beta-, gamma-, and delta-tocotrienol) that are similar in structure to tocopherols, but with an unsaturated side chain. Tocotrienols are found in certain plant oils, such as palm oil, rice bran oil, and barley oil.
Research has suggested that tocotrienols may have health benefits beyond those of tocopherols. Here are some potential health benefits of tocotrienols:
Antioxidant activity: Like tocopherols, tocotrienols are antioxidants that help protect cells from damage caused by free radicals.
Cardiovascular health: Some studies have suggested that tocotrienols may help improve blood lipid profiles and reduce the risk of heart disease.
Brain health: Tocotrienols may also have neuroprotective effects, and some research has suggested they may help reduce the risk of stroke and Alzheimer's disease.
Anti-inflammatory activity: Tocotrienols may have anti-inflammatory properties that could help reduce the risk of chronic diseases such as cancer.
Skin health: Some studies have suggested that tocotrienols may help improve skin health by reducing the effects of UV radiation and promoting collagen production.
While more research is needed to fully understand the potential health benefits of tocotrienols, they are a promising area of study for their unique properties and potential health benefits.
Vitamin E is an essential nutrient that functions as an antioxidant in the body. It is found in many foods, including:
Nuts and seeds: Almonds, sunflower seeds, hazelnuts, peanuts, and pumpkin seeds are all good sources of vitamin E.
Vegetable oils: Sunflower oil, safflower oil, wheat germ oil, are all high in vitamin E.
Green leafy vegetables: Spinach, kale, and Swiss chard are all rich in vitamin E.
Avocado: This fruit is a good source of vitamin E, as well as healthy fats.
Fish: Trout, salmon, and herring are all good sources of vitamin E.
Fortified cereals: Some breakfast cereals are fortified with vitamin E to help increase your intake.
Mango: This tropical fruit is a good source of vitamin E.
Tomatoes: These are also a source of vitamin E.
It's important to note that cooking can destroy some of the vitamin E in foods, so it's best to eat them raw or lightly cooked when possible.
Vitamin E is an essential nutrient that functions as an antioxidant in the body. The recommended daily intake of vitamin E for adults is 15 mg/day, and the symptoms of a vitamin E shortfall may include:
Muscle weakness: Vitamin E is involved in the function of the neuromuscular system, and a deficiency may lead to muscle weakness and decreased muscle function.
Vision problems: Vitamin E plays a role in protecting the eye from damage caused by free radicals, and a deficiency may lead to vision problems such as cataracts and macular degeneration.
Impaired immune function: Vitamin E is important for the proper functioning of the immune system, and a deficiency may result in an increased risk of infections.
Nerve damage: Vitamin E is involved in the health of nerve cells, and a deficiency may lead to nerve damage, which can cause tingling, numbness, and other neurological symptoms.
Skin problems: Vitamin E is important for skin health, and a deficiency may lead to dry, itchy, or flaky skin.
It's important to note that severe vitamin E deficiency is rare and may only occur in individuals with conditions that impair fat absorption, such as cystic fibrosis or liver disease.
The information contained in this newsletter is for educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or wellness provider with any questions you may have regarding a medical condition.