Although fewer than one percent of Americans are truly deficient in vitamin E, more than ninety percent of Americans don’t get the recommended daily amount of this powerful antioxidant. Vitamin E plays an essential role in the metabolism of all cells in the body and is vital for the proper functioning of many organ systems. It protects cells against free radical damage and helps regulate gene expression and cell signaling. “Supranutritional” levels (levels that are higher than just preventing deficiency) have been found to reduce the oxidation of LDL cholesterol to help prevent the onset and progression of atherosclerosis. (Source)(Source) It has also been found to possibly protect the brain from Alzheimer’s disease and reduce the risk of preeclampsia in pregnant women when taken with vitamin C, and to support lung function.
Alpha-tocopherol (natural form of vitamin E) is found in many plants, especially green leaves and vegetables and in oils like sunflower, wheat germ, and safflower. It is an oil-soluble vitamin, so absorption depends on the body’s ability to and utilize fats. Polyunsaturated fats such as fish oils and green tea catechins can actually interfere with the absorption of tocopherol.
Are Vitamin E Supplements Helpful?
While we do know that vitamin E is extremely beneficial in protecting the body from oxidative stress, the research on vitamin E supplementation is mixed. Several studies have found that supplementation does indeed increase blood levels more than food alone. (Source)(Source) However, after a couple weeks of supplementation, one may experience a peak absorption level; researchers attribute this to the saturation of tocopherol enzymes. (Basically, the enzymes responsible for absorbing and transporting vitamin E were full so they couldn’t absorb more.) (Source)
Further research has found that all-rac-α-tocopherol, a synthetic form of tocohperol actually reduced circulating blood levels of natural vitamin E (Source) and that supplementation with synthetic vitamin E may not do much to support bone health. (Source) The benefits of vitamin E supplementation for those who are not deficient have not been clearly demonstrated, and it appears that eating foods high in vitamin E are more beneficial than supplementation in many aspects, possibly due to the action of other antioxidants and nutrients that enhance its activity. (Source)
Who Should Consider Supplementing
Of course, those who have been diagnosed with vitamin E deficiency or other related medical conditions should follow doctors’ recommendations in supplementation. True vitamin E deficiency is fairly rare, however, it is a relatively non-toxic vitamin that certain groups may find beneficial.
Moderate to Heavy Drinkers. If you’re a moderate to heavy drinker, (more than 1 drink a day for a woman, more than 2 drinks per day for men) or have a history of heavy drinking, you may want to consider supplementing with vitamin E. Because vitamin E is processed and recirculated in the liver, alcohol appears to have a depletive effect on the protective nutrient.
- Smokers. Because smoking is a pro-oxidative behavior, it has been shown to deplete the body of vitamin E. If you are a smoker, or have a history of smoking, you may consider vitamin E supplementation.
- Those with fat absorption disorders. If you have a medical condition involving the malabsorption of lipids, such as in pancreatitis or abetalipoproteinemia, talk to your doctor about vitamin E supplementation.
- Selenium deficient individuals. Healthy levels of selenium are able to protect cells from oxidative damage; the more selenium you have, the less vitamin E you may need. Thus, those deficient in selenium have an increased need for vitamin E.
- If you take omega-3s. If you’re taking fish, krill, flax, walnut, hemp, or other omega-3 oils, you may want to consider vitamin E supplementation. Polyunsaturated fats are highly unstable, and as the body metabolizes them, their breakdown products may deplete you of circulating tocopherols.
You may need to only supplement for a couple weeks to replenish your circulating levels vitamin E, as your body is able to recirculate and reuse it. Healthy adults can take up to 1500 IUs a day. Tocopherol, or “mixed tocopherols” will have higher biological activity and absorption than tocopherol acetate, which may actually deplete your levels of natural vitamin E.
Most individuals, however, should focus more on eating foods that are rich in vitamin E, than relying on supplementation. These vitamin-rich foods will contain other antioxidants and phytonutrients that have a synergistic effect in protecting your body from the damage that daily living creates on your body.
Coming Soon: Top 12 Foods for Vitamin E
Additional Source:The Vitamins: Fundamental Aspects in Nutrition and Health,third ed., Gerald F. Combs, Jr, ISBN-12: 9789-0-12-183493-7