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About Vitamin E Alpha Tocopherol

Vitamin E is a fat-soluble vitamin. It is a generic term used to describe eight different compounds. These naturally occur in different foods. Also, synthetic forms of vitamin E are available and used in some food supplements. The human body cannot synthesize vitamin E, therefore it should be obtained from nutrition.

Naturally occurring vitamin E or alpha-tocopherol is a standardized active vitamin E. Other tocopherols (beta, gamma, theta) and tocotrienols (alpha, beta, gamma, theta) also have biological activity of alpha-tocopherols. However, only D-alpha-tocopherol fulfills the body’s main requirements and needs for vitamin E. Even though vitamin E is a vitamin, it mainly acts in the body as an antioxidant.

Vitamin E protects cells from free oxygen radicals (oxidative stress) by preventing these from causing lipid peroxidation. Vitamin E also inhibits the oxidation of cell membrane proteins and lipoproteins such as LDL. Oxidized LDL cholesterol is harmful to the body and may contribute to the development of cardiovascular diseases. The body also needs vitamin E to ensure the proper functioning of cell-mediated immunity and the immune system in general.

TOP FOODS HIGH IN VITAMIN E‌‌

Source: The National Food Composition Database in Finland (Fineli)

‌‌Sunflower oil is rich in vitamin E. However, this oil should not constitute part of a healthy diet due to its poor fatty acid profile and overall quality. Also, wheat germ oil contains vitamin E (11 mg / 5 ml). However, this oil contains linoleic acid (omega-6 fatty acid), therefore it is not suitable for regular use (cannot be consumed continuously). Linoleic acid has been shown to increase silent inflammation in the body.

‌‌The list of healthy foods high in vitamin E is provided below.

These food sources also constitute parts of a good and healthy diet:‌‌

• Paprika powder (29.8 mg / 100 g)‌‌

• Almond (26.4 mg / 100 g)‌‌

• Avocado oil (20.0 mg / 100 g)‌‌

• Dried oregano (18.9 mg / 100 g)‌‌

• Hazelnut (15.0 mg / 100 g)‌‌

• Olive oil (11.9 mg / 100 g)‌‌

• Dried basil (10.7 mg / 100 g)‌‌

• Caviar (average value) (10.5 mg / 100 g)‌‌

• Pine nut (9.3 mg / 100 g)‌‌

• Eel (8.0 mg / 100 g)‌‌

• Thyme (7.5 mg / 100 g)‌‌

• Rosehip (7.1 mg / 100 g)‌‌

• Whole hemp seed (5.0 mg / 100 g)

Notice that the absorption of vitamin E is enhanced when it is consumed in a meal that contains fat.

Biostarks reference ranges for vitamin E

  • Vitamin E Alpha-tocopherol (VitE-S): 11-42 mg/L

Scientific references:

  • Bruno, R. & Leonard, S. & Park, S. & Zhao, Y. & Traber, M. (2006). Human vitamin E requirements assessed with the use of apples fortified with deuterium-labeled α-tocopheryl acetate. The American Journal of Clinical Nutrition 83( 2): 299–304.
  • Ahsan, H. & Ahad, A. & Iqbal, J. & Siddiqui, W. (2014). Pharmacological potential of tocotrienols: a review. Nutrition & Metabolism 11 (1): 1–22.
  • Higdon, J. & Delage, B. (2015). Vitamin E. The Linus Pauling Institute’s Micronutrient Information Center (MIC).
  • Lee, I. et al. (2005). Vitamin E in the primary prevention of cardiovascular disease and cancer. The Women’s Health Study: a randomized controlled trial. JAMA 294 (1): 56–65.
  • Owen, K. & Dewald, O. (2021). Vitamin E Toxicity. In: StatPearls. Treasure Island (FL): StatPearls Publishing.