Know what you’re taking with the Vitamin Spotlight

Vitamin E: The Power of 8!

Birth of a Vitamin: Vitamin E, a fat-soluble vitamin, was discovered in 1922 through experimenting with the diets of rats: when deficient in Vitamin E, rats became infertile and upon receiving wheat germ oil (a rich source of Vitamin E), fertility was restored. Tocopherol is comprised of two Greek words Tokos and phero which mean “offspring” and “to bear” literal translation: “to bear children” (Haas, 1992).

Vitamin E is more than merely one vitamin; in fact vitamin E is actually comprised of two groups of molecules (tocopherols and tocotrienols) which encompass eight different compounds in its family. The Vitamin E family includes; four tocopherols (alpha, beta, gamma and delta) and four tocotrienols; also, (alpha, beta, gamma and delta). Though alpha-tocopherol is the most researched and is the source of the daily requirements when referring to Vitamin E, some of the other forms have been found to possess great health benefits in recent scientific studies.

What are the multiple forms of Vitamin E and what do they do? We’ll primarily discuss alpha-tocopherol, the standard supplemental vitamin E and the only form that meets the RDA nutritional requirements; however, we will also explore the other tocopherols; as well as, tocotrienols and what current research is saying.

Vitamin E: Alpha-Tocopherol: The primary function of Vitamin E, alpha-tocopherol, more specifically seems to be as an antioxidant. An antioxidant is a powerful tool against free radicals. Free radicals can be created during normal metabolism, by exposure to environmental and food pollutants as well as other toxins. Exercise can also increase the generation of free radicals as does sun exposure, but these are just a few of the causes of increased free radicals in the body and alpha-tocopherol’s main objective is to neutralize these free radicals and prevent oxidative damage. Through its antioxidant abilities, alpha-tocopherol also aids in protecting cell membranes against damage, “alpha-tocopherol also protects the fats in low density lipoproteins (LDLs) from oxidation…Oxidized LDLs have been implicated in the development of cardiovascular diseases” (Linus Pauling). But alpha-tocopherols protective characteristics extend beyond its antioxidant properties; such as; it’s ability to inhibit the activity of protein kinase C, and “additionally, alpha-tocopherol has been shown to inhibit platelet aggregation and to enhance vasodilation” (Traber, 2001).

There are two forms of alpha-tocopherol; the form found in foods, which is RRR-alpha-tocopherol, also known as, “natural” or d-alpha-tocopherol then there is synthetic alpha tocopherol, which can be identified all-rac- or dl-alpha-tocopherol, has only one-half the biological activity of RRR-alpha-tocopherol (Linus Pauling). The synthetic forms are typically found in fortified foods and supplements.

Other Tocopherols: Though limited, research has been exploring the possible health benefits of the other compounds in the Vitamin E family; such as gamma-tocopherol, which is the most abundant form of tocopherols in the American diet. “Very few studies have evaluated gamma-tocopherol in the body, but those that have suggest that it may have potent physiological actions. While both alpha- and gamma-tocopherol are potent antioxidants, gamma-tocopherol has a unique function. Because of its different chemical structure, gamma-tocopherol scavenges reactive nitrogen species, which, like reactive oxygen species, can damage proteins, lipids, and DNA” (Traber, 2003).

Another study indicated that, “Vitamin E isomers may protect against atherosclerosis. The aim of this study was to compare the effects of supplementation with either α-tocopherol (αT) or mixed tocopherols rich in γ-tocopherol (γT) on markers of oxidative stress and inflammation in patients with type 2 diabetes” and found that “the ability of tocopherols to reduce systemic oxidative stress suggests potential benefits of vitamin E supplementation in patients with type 2 diabetes” (Wu et al, 2007).

Though still in the preliminary stages of research, “recent studies indicate that γ-tocopherol may be important to human health and that it possesses unique features that distinguish it from α-tocopherol” (Jiang, 2001). With attention towards gamma-tocopherol increasing to distinguish it from the standard alpha-tocopherol that currently dominates supplements and research; it will only be a matter of time before we truly understand the healthful benefits of all the tocopherol compounds in the Vitamin E family.

Deficiency: Deficiency is only measured by alpha-tocopherol levels at this time. Though Vitamin E is fat-soluble, it is not as easily stored as other fat-soluble vitamins and therefore needs continuous intake. Vitamin E deficiency is rare, even though studies reveal most American don’t obtain their RDA. Though the symptoms are rare, vague and difficult to diagnose, low vitamin E levels can be measured in the blood and one of the first signs of low levels may be loss of red blood cells. Low vitamin E levels are also tied to multiple conditions and diseases; such as, acne, anemia, neuromuscular diseases and dementias. Infertility; however, as noted in rat studies has not been as clearly revealed in human trials.

RDA: The following RDA was established by the Food and Nutrition Board of the Institute of Medicine and is solely for alpha-tocopherol. The antioxidant function of Vitamin E is enhanced with other antioxidants such as Vitamin C and beta-carotene.

Populations at Risk: Three national surveys—the 2001–2002 NHANES, NHANES III (1988–1994), and the Continuing Survey of Food Intakes by Individuals (1994–1996) —have found that the diets of most Americans provide less than the RDA levels of vitamin E (OSD).

Toxicity Risk? Vitamin E’s low storage ability and excessive amounts eliminated in urine and feces cause toxicity risk to be extremely unlikely. Very high amounts in animal studies have shown to have adverse affects; however, those amounts in humans would be extremely difficult to achieve.

Tocotrienols: The major sources of tocotrienols are plant oils with the richest sources coming from palm oil, rice bran oil and coconut oil. Like its tocopherol family members, tocotrienols exhibit antioxidant properties. Tocotrienols may also possess hypocholesterolemic, anti-atherogenic, antithrombotic, anticarcinogenic and immunomodulatory actions (PDR). Tocotrienols have been the source of some exciting new research in the past few years with numerous studies touting their many healthful benefits; such as, “Alpha-tocotrienol has been shown to be the most potent neuroprotective form of vitamin E” (Patel et al, 2011). Some studies also have revealed that tocotrienols may have greater hypolipidemic effects than their tocopherol counterparts. In spite of the therapeutic potential some research has revealed, “scientific literature on tocotrienols only accounts for approximately 1% of vitamin E research. Given the potential of tocotrienols and relatively scant literature, further investigation is warranted” (Patel et al, 2011).

Side Effects/Precautions of Tocotrienols: Tocotrienols have only recently been introduced to the supplement market and no adverse effects have been reported.  However, it is vital that you discuss your supplement intake with your healthcare provider especially if you are being monitored for any health condition or taking medication as the following is a list of some of the precautions (PDR);

Those on warfarin should have their dosages adjusted if needed.

One month prior to surgery tocotrienol intake must be stopped and resumed post surgery according to doctors’ orders.

Iron and tocotrienols should not be consumed at the same time.

Other Forms and Applications:

Vitamin E Topical Oil: There are many uses for topical vitamin E oil; including; wound healing (and reducing the appearance of scars), skin ulcers, dermatitis, lupus rash and herpes infections; as well as, maintaining skin quality and appearance.

Vitamin E Creams: Like the topical oil; vitamin E creams can be used to help with the appearance of skin, especially stretch marks and dry skin.

Both Vitamin E creams and oils may help protect the skin from free radical damage caused by sun exposure and environmental factors.

Storing: As with most supplements store in a cool-dark place, this goes for the oils and creams also.

Always consult with your healthcare provider before starting any supplement regimen especially if you are being monitored for any health condition or taking any medication.

References:

Office of Dietary Supplements

University of Maryland Medical Center

USDA.gov

Haas, Elson, M.D. Staying Healthy With Nutrition. Berkeley, CA: Celestial Arts. 1992

Studies:

Food and Nutrition Board, Institute of Medicine. Vitamin E. Dietary reference intakes for vitamin C, vitamin E, selenium, and carotenoids. Washington D.C.: National Academy Press; 2000:186-283. (National Academy Press)

Traber MG. Does vitamin E decrease heart attack risk? Summary and implications with respect to dietary recommendations. J Nutr. 2001;131(2):395S-397S.

Traber MG. Which Form of Vitamin E, Alpha- or Gamma-Tocopherol, is better? LPI Research Report. 2003

γ-Tocopherol, the major form of vitamin E in the US diet, deserves more attention. (Jiang, 2001).

Effects of α-Tocopherol and Mixed Tocopherol Supplementation on Markers of Oxidative Stress and Inflammation in Type 2 Diabetes. (Wu et al, 2007).

Tocotrienols: the lesser known form of natural vitamin E. (Patel et al, 2011).