Vitamin E is a fat-soluble vitamin that has important antioxidant properties for protecting cells against oxidative damage. In this article, we explore what vitamin E is, its functions, how you can make sure you’re getting enough, and which supplements you should consider.
Content Outline
- What is Vitamin E?
- What is the function of Vitamin E in the human body?
- Vitamin E forms: Which is the active form?
- Vitamin E-rich foods
- Vitamin E recipe: Avocado & Almond Salad
- Vitamin E supplements
- Why buy food-born vitamins?
What is Vitamin E?
Vitamin E is a fat-soluble essential nutrient which means your body cannot make it, so you must get it from your diet. Because it is fat-soluble, any excess can be stored in your liver for later use[i].
Vitamin E has potent antioxidant and has numerous protective roles throughout the body, including in immune function, and skin and hair health.
Vitamin E is a group of 8 compounds, 4 tocopherols and 4 tocotrienols. Alpha-tocopherol is the most biologically active form available to humans[ii].
What is the function of Vitamin E in the human body?
Vitamin E has several functions in the human body from strengthening the immune system to protecting against cell damage.
Some of vitamin E’s roles include:
- Antioxidant benefits – optimal vitamin E levels can prevent oxidative stress by neutralizing free radicals that cause cell damage and contribute to aging and chronic diseases[iii]
- Supports immune function – as well as being a potent antioxidant, vitamin E can support the production of T cells which are essential for mounting an effective immune response[iv]
- Maintains skin and eye health – vitamin E can protect the skin against the damaging UV rays of the sun by acting as a free radical scavenger[v] while in the eyes, it may prevent cataract formation[vi]
- Supports brain health – some research suggests that vitamin E may slow cognitive decline in the aging population[vii]
- Promotes heart health – emerging research suggests that vitamin E may lower systolic blood pressure[viii], and when combined with omega-3 supplements, vitamin E may decrease blood triglyceride and low-density lipoprotein (LDL) or bad cholesterol levels[ix]
Vitamin E forms: Which is the active form?
There are 8 naturally occurring forms of vitamin E, the alpha, beta, gamma, and delta classes of tocopherol and tocotrienol[x].
The most biologically active natural form available to humans is alpha-tocopherol[xi].
The body preferentially chooses this form of vitamin E because it is efficiently absorbed and retained. However, some research suggests that tocotrienols also exhibit biological activities, such as neuroprotective, anti-cancer, and anti-inflammatory benefits[xii].
Vitamin E-rich foods
The best way to ensure you’re getting enough vitamin E is to eat a healthy, balanced diet. Some of the foods vitamin E is naturally found in include:
Nuts and seeds
- almonds
- hazelnuts
- sunflower seeds
Vegetable oils
- safflower
- sunflower
- olive
Fruit and vegetables
- avocados
- broccoli
- spinach
- turnip greens[xiii]
Did you know? You can enhance the absorption of vitamin E by pairing rich sources with foods that contain fat, such as oils, nuts, or seeds. Eating whole-cooked eggs with vitamin E-rich meals and foods can increase the absorption of alpha-tocopherol[xiv].
Vitamin E recipe: Avocado & Almond Salad
Boosting your natural vitamin E intake is simple with this easy recipe, that’s also packed with healthy fats. It’s the perfect accompaniment to a main meal or can be enjoyed alone for a light lunch.
Ingredients:
1 ripe avocado, sliced
¼ cup almonds, chopped
2 cups baby spinach
1 tbsp extra virgin olive oil
1 tbsp lemon juice
Salt and pepper to taste
Method:
- In a large salad or mixing bowl, toss together the spinach, avocado, and almonds.
- Drizzle over the olive oil and lemon juice.
- Season with salt and pepper.
- Toss gently and serve.
This vitamin E-rich salad is super easy to make and takes minutes to prepare. So, it’s the ideal way to get a nutrient boost with minimal effort.
Vitamin E supplements
If you are not getting enough vitamin E in your diet or you’re looking for ways to support your levels, there are several vitamin E supplements available.
The different types include:
- d-alpha-tocopherol – the natural form of vitamin E that’s easy for the body to absorb
- dl-alpha-tocopherol – a synthetic form of vitamin E that has antioxidant properties
- mixed tocopherols and tocotrienols – a blend of tocopherols and tocotrienols to provide a wider range of benefits
Some people who may benefit most from vitamin E supplements are:
- people with malabsorption disorders – conditions like Crohn’s disease can impair the absorption of fat-soluble vitamins like vitamin E
- individuals on low-fat diets – vitamin E is mostly found in fat-containing foods, people who follow extremely low-fat diets may not get enough in their diet and may require supplementation
- anyone exposed to high oxidative stress – smokers, athletes and people exposed to environmental pollutants may need vitamin E and other antioxidants to reduce oxidative stress
- older adults – aging can lower the body’s ability to absorb and use vitamin E efficiently, with some studies suggesting it may have neuroprotective benefits
- people with some genetic conditions – some genetic conditions like ataxia with vitamin E deficiency (AVED) will require vitamin E supplementation
Which type of Vitamin E supplement is best?
Natural vitamin E supplements, like d-alpha-tocopherol, are generally recommended because they are the most potent and in their natural form. Some tips for choosing the best vitamin E supplements are:
- choose natural over synthetic vitamin E supplements
- mixed tocopherols and tocotrienols may offer additional health benefits
- consider whole food-born supplements for better bioavailability
Why buy food-born vitamins?
Vitamin E is an important fat-soluble nutrient. It’s a powerful antioxidant that’s crucial for immunity and protecting several body systems and organs from oxidative damage, including the brain, heart, and skin.
Most people should get their recommended daily intake of vitamin E by eating a healthy, balanced diet that’s rich in whole foods. However, if you follow a low-fat diet, are exposed to high levels of oxidative stress, or have a malabsorption disorder, you may need to consider supplementation.
The Clear Jar provides several food-born supplements, including Vitamin E, which have several advantages over artificial sources, including:
- improved bioavailability, absorption, and synergy
- reduced risk of toxicity
- 100% food-based
- no added fillers
- cost-effective
Check out our shop to explore the range.
Written by: Leanne Edermaniger
