Vitamin E
Your cell membranes' bodyguard. Vitamin E is the primary fat-soluble antioxidant, protecting the delicate fats in your membranes and lipoproteins from oxidation. One molecule can protect thousands of fatty acids.
The 8 Forms of Vitamin E
Tocopherols (4 forms)
Most bioactive, best retained. RDA is based on this form. Common in supplements.
Most common in diet (US). Unique anti-inflammatory properties. Often overlooked.
Less studied but may have unique benefits. Present in mixed tocopherol supplements.
Tocotrienols (4 forms)
Found in palm oil, rice bran, annatto. Less common in typical Western diets but increasingly studied.
- • More potent antioxidant activity (some studies)
- • May inhibit cholesterol synthesis
- • Potential neuroprotective effects
- • Better cellular distribution
What Vitamin E Does
Lipid Peroxidation Defense
Breaks chain reactions of oxidation in membranes and lipoproteins. One molecule can protect thousands of fatty acids.
LDL Protection
Prevents oxidation of LDL cholesterol. Oxidized LDL is what damages arteries and causes atherosclerosis.
Membrane Integrity
Protects the structure of cell membranes. Critical for red blood cells, nerve cells, and all tissues.
Immune Function
Supports T-cell function and immune signaling. Deficiency impairs immunity.
Skin Protection
Protects skin from UV damage and supports healing. Used topically and systemically.
Gene Expression
Regulates expression of various genes beyond its antioxidant role.
The Vitamin E + C Partnership
Vitamin E works in the lipid (fat) layer of membranes, while vitamin C works in the water layer. When vitamin E neutralizes a free radical, it becomes oxidized itself.
Vitamin C can regenerate (reduce) oxidized vitamin E back to its active form, allowing it to continue protecting. This is why these vitamins work best together.
The Regeneration Cycle
Supplementation Considerations
Natural vs Synthetic
d-alpha-tocopherol (natural) is 2x more bioactive than dl-alpha-tocopherol (synthetic). Look for "d-" not "dl-" on labels.
Mixed Tocopherols
High-dose alpha-tocopherol can deplete gamma-tocopherol. Mixed tocopherols provide a better balance.
High-Dose Concerns
Some studies link high-dose vitamin E (>400 IU) to increased mortality. May be due to imbalanced tocopherols or prooxidant effects at high doses.
Bleeding Risk
Vitamin E inhibits platelet aggregation. Caution with anticoagulants and before surgery. Upper limit: 1000mg/day.
Dietary Sources
Alpha-Tocopherol
Wheat germ oil, sunflower seeds, almonds, hazelnuts, spinach.
Gamma-Tocopherol
Soybean oil, corn oil, walnuts, pecans, peanuts.
Tocotrienols
Palm oil, rice bran oil, annatto, barley, oats.
