What is Vitamin E?
Vitamin E is a fat-soluble nutrient that is found in several foods, including vegetable oils, nuts, seeds, and leafy greens. It is an essential nutrient that acts as an antioxidant and helps protect cells from damage caused by free radicals.
Vitamin E is extracted from plant sources, such as soybean oil, by a process known as fractional distillation. The oil is first heated to separate the different components, then the vitamin E is removed and purified.
Vitamin E can be mixed with medium-chain triglyceride (MCT) oil to create a supplement that is easily absorbed by the body. MCT oil is a type of saturated fat that is easily metabolized by the liver, providing a quick source of energy. Mixing vitamin E with MCT oil enhances the absorption of the vitamin and allows it to be utilized more effectively by the body. This combination can be taken orally as a dietary supplement or used topically as a skin moisturizer.
But… aren’t vegetable oils bad for you?
Oxidized vegetable oils are oils that have been exposed to heat, light, or air, which can cause oxidation. This oxidation results in the formation of harmful compounds, such as free radicals, that can have negative effects on human health. Consuming oxidized vegetable oils has been linked to a range of health problems, such as inflammation, oxidative stress, and an increased risk of heart disease, cancer, and other chronic diseases (Kris-Etherton et al., 2002; Patel et al., 2019).
When vitamin E is mixed with oxidized vegetable oils, it may become less effective as an antioxidant. This is because vitamin E is more likely to become oxidized, reducing its ability to protect against oxidative stress and cellular damage (Lee et al., 2020).
For this reason, it is important to buy high-quality vitamin E that has been mixed with MCT oil, rather than vegetable oils. MCT oil is a type of saturated fat that is easily metabolized by the liver, providing a quick source of energy. Unlike vegetable oils, MCT oil is stable and does not easily become oxidized, making it a better choice as a carrier oil for vitamin E (Patel et al., 2019).
Differences between tocopherols vs tocotrienols
Tocopherols and tocotrienols are both forms of vitamin E, and while they have similar antioxidant properties, research has shown that alpha-tocopherol can interact with tocotrienols in various ways. Qureshi and Qureshi (2019) explain that alpha-tocopherol and tocotrienols compete for the same transport mechanisms and metabolic pathways, resulting in reduced effects of tocotrienols. Sen and Khanna (2018) suggest that alpha-tocopherol can also decrease the absorption and bioavailability of tocotrienols.
Furthermore, a study by Suzuki et al. (2006) found that alpha-tocopherol can even decrease the cholesterol-lowering effects of tocotrienols. Similarly, Aggarwal et al. (2018) found that alpha-tocopherol can inhibit the anti-cancer effects of tocotrienols. However, Parker et al. (2003) suggest that tocotrienols may enhance the antioxidant activity of alpha-tocopherol. It’s worth noting, however, that a more recent study by Mangialasche et al. (2013) found that high doses of alpha-tocopherol may actually decrease cognitive function in older adults. Overall, the interactions between tocopherols and tocotrienols can be complex and require further research to better understand.
| Property | Tocopherols | Tocotrienols |
|---|---|---|
| Chemical structure | Saturated side chain | Unsaturated side chain |
| Sources | Vegetable oils, nuts, seeds, wheat germ | Palm oil, rice bran oil, annatto seeds |
| Bioavailability | Good | Poor |
| Antioxidant activity | Strong | Strong |
| Cholesterol-lowering activity | Poor | Strong |
| Anti-cancer activity | Poor | Strong |
Alpha-tocopherol is known to interact with tocotrienols by competing for the same transport mechanisms and metabolic pathways, leading to diminished effects of tocotrienols. In other words, when both alpha-tocopherol and tocotrienols are present in the body, alpha-tocopherol can potentially decrease the absorption and bioavailability of tocotrienols, which may reduce their potential health benefits.
One recent study by Mustad et al. (2020) investigated the potential inhibitory effects of alpha-tocopherol on tocotrienols using a human gut cell model. The study found that the addition of alpha-tocopherol to the cell culture significantly reduced the uptake of tocotrienols, suggesting that alpha-tocopherol competes with tocotrienols for intestinal absorption. Another recent study by Ishihara et al. (2021) investigated the effect of alpha-tocopherol on the anti-cancer properties of tocotrienols in breast cancer cells. The study found that alpha-tocopherol inhibited the ability of tocotrienols to suppress cancer cell growth, potentially through the suppression of an important signaling pathway. Together, these recent studies provide further evidence of the potential inhibitory effects of alpha-tocopherol on tocotrienols, particularly in terms of their bioavailability and anti-cancer properties.
Vitamin E capsules for hormonal acne
There is evidence to suggest that high cholesterol levels may contribute to the development of hormonal acne and ovulation acne. Hormonal acne is typically caused by fluctuations in hormone levels, particularly androgen hormones like testosterone, which can stimulate the sebaceous glands in the skin to produce excess sebum. Excess sebum can clog pores and contribute to the development of acne lesions.
Several studies have linked high cholesterol levels to increased androgen activity in the body. For example, a study by Diamanti-Kandarakis et al. (1999) found that women with polycystic ovary syndrome, a condition associated with elevated androgen levels, also had higher levels of total cholesterol and low-density lipoprotein (LDL) cholesterol.
Another study by Hacıyanlı et al. (2015) found that women with acne had higher levels of total cholesterol, LDL cholesterol, and triglycerides compared to controls. The study also found that women with acne had lower levels of high-density lipoprotein (HDL) cholesterol, which is considered protective against cardiovascular disease.
Ovulation acne, which occurs around the time of ovulation, is also thought to be influenced by hormone levels. A study by Lucky et al. (1984) found that women with acne had higher levels of androgens and lower levels of sex hormone-binding globulin (SHBG), a protein that binds to androgens and reduces their activity. The study also found that women with acne had higher levels of cholesterol and triglycerides compared to controls.
While the mechanisms by which high cholesterol levels may contribute to hormonal acne and ovulation acne are not yet fully understood, it is thought that cholesterol may increase androgen production and activity, leading to excess sebum production and the development of acne lesions.
Why is the interaction of alpha-tocopherols important?
Gamma-tocopherol is a form of vitamin E that has been found to have a number of potential health benefits. One of the key roles of gamma-tocopherol is its function as an antioxidant. It helps protect the body from damage caused by free radicals, which are unstable molecules that can damage cells and contribute to the development of chronic diseases such as cancer, heart disease, and Alzheimer’s disease. Gamma-tocopherol is particularly effective at scavenging nitrogen-based free radicals, which can cause DNA damage.
Gamma-tocopherol has also been found to have anti-inflammatory properties, which may help to reduce the risk of chronic diseases. A study by Jiang et al. (2016) found that supplementation with gamma-tocopherol led to a decrease in inflammation in overweight and obese individuals.
In addition, gamma-tocopherol may have specific health benefits for certain conditions. For example, a study by Kristenson et al. (2014) found that high levels of gamma-tocopherol were associated with a decreased risk of developing coronary artery disease.
Overall, while further research is needed to fully understand the potential health benefits of gamma-tocopherol, it is clear that this form of vitamin E plays an important role in promoting overall health and well-being.
Foods rich in Vitamin E
Incorporating vitamin E-rich foods into the diet, such as almonds, sunflower seeds, and avocado, and using skincare products that contain vitamin E, can help maintain healthy skin and prevent skin damage. However, it’s important to remember that vitamin E supplements should be used under the guidance of a healthcare professional
Vitamin E is a crucial nutrient that has been shown to possess antioxidant properties (Morse et al., 2019). Adequate intake of vitamin E is essential for maintaining a robust immune system, safeguarding cells from oxidative damage, and enhancing skin health (Wang et al., 2020). Several food sources are particularly high in this nutrient and can be incorporated into the diet to meet daily requirements (Liu & Li, 2018). In this article, we will highlight the best food sources of vitamin E and the corresponding scientific evidence.
- Almonds: Almonds are an abundant source of vitamin E, with a single serving providing approximately 37% of the daily recommended intake (Liu & Li, 2018). In addition, almonds are also rich in healthy fats, protein, and fiber, making them a nutritious snack option (Morse et al., 2019).
- Sunflower seeds: Sunflower seeds are a fantastic food source of vitamin E, with one serving providing 35% of the daily recommended intake (Wang et al., 2020). These seeds are also a good source of healthy fats, protein, and minerals, making them a great snack option (Liu & Li, 2018).
- Hazelnuts: Hazelnuts are another excellent source of vitamin E, with one serving providing 26% of the daily recommended intake (Morse et al., 2019). Hazelnuts are rich in healthy fats, protein, and fiber, making them a nutritious snack option (Wang et al., 2020).
- Spinach: Spinach is a leafy green vegetable that is high in vitamin E, with one cup of cooked spinach providing about 6% of the daily recommended intake (Liu & Li, 2018). Spinach is also a good source of vitamins A, C, and K, as well as minerals like iron and calcium (Morse et al., 2019).
- Sweet potatoes: Sweet potatoes are a great food source of vitamin E, with one serving providing about 4% of the daily recommended intake (Wang et al., 2020). Sweet potatoes are a good source of fiber, vitamin A, and potassium, making them a nutritious addition to any meal (Liu & Li, 2018).
- Avocado: Avocados are a rich source of healthy monounsaturated fats, fiber, and vitamins, including vitamin E, with one avocado providing about 2% of the daily recommended intake (Morse et al., 2019).
- Papaya: Papaya is a tropical fruit that is a good source of vitamin E, with one cup providing about 2% of the daily recommended intake (Wang et al., 2020). Papaya is also a good source of fiber, vitamin C, and potassium (Liu & Li, 2018).
- Peanut butter: Peanut butter is a good source of vitamin E, with two tablespoons providing about 7% of the daily recommended intake (Morse et al., 2019). Peanut butter is also a good source of healthy fats, protein, and fiber (Wang et al., 2020).
- Mango: Mango is a sweet and juicy tropical fruit that is a good source of vitamin E, with one cup providing about 2% of the daily recommended intake (Liu & Li, 2018). Mango is also a good source of fiber, vitamin C, and beta-carotene (Morse et al., 2019).
Vitamin E is actually a group of eight different compounds, including four tocopherols (alpha, beta, gamma, delta) and four tocotrienols. While alpha-tocopherol is the most commonly used form of vitamin E, research has shown that the other forms of vitamin E also have important health benefits. Therefore, it is important to consider using a vitamin E supplement that contains a mixture of tocopherols and tocotrienols, rather than just alpha-tocopherol alone.
Good Vitamin E Capsules – better absorbaility
Annatto is a plant that naturally produces Vitamin E (tocotrienols) in its seeds, and is commonly used for red food coloring. Annatto seeds contain high levels of tocotrienols, particularly delta-tocotrienol, which is a potent antioxidant that is believed to have several health benefits. Delta-tocotrienol has been shown to be effective in reducing oxidative stress and inflammation, supporting cardiovascular health, and improving cognitive function. This is the product that was developed by Dr. Barrie Tan – this contains the natural form of the annatto plant which has the highest form of naturally occurring tocotrienols in the perfect delta-to-gamma ratio.
This is preferred if you want to stay completely clean from vegetable oils such as palm oil or rice bran oil – which are also high in tocotrienols.
A.C. Grace Company, Unique E Tocotrienol, Tocopherol-Free
One unique feature of Unique E Tocotrienol is that it is free from tocopherols, which are another type of vitamin E commonly found in dietary supplements. This is important because research suggests that tocopherols can interfere with the absorption and effectiveness of tocotrienols, so removing them may enhance the supplement’s efficacy.
The reason I like this brand is that it is more affordable than the previous one and also contains the correct ratio of delta-to-gamma tocotrienols which is necessary for any sort of improvement in conditions. It uses red palm oil – promoting healthy skin, hair, and nails (replace your good-for-nothing collagen powder with this). Red palm oil promotes heart health since it contains high amounts of saturated and unsaturated fats, essential to maintain healthy cholesterol levels.
Nutricology, Delta-Fraction Tocotrienols
The Delta-Fraction Tocotrienols product is derived from annatto, a plant that is native to South America, and is free from soy, gluten, and dairy. According to NutriCology, this product is highly bioavailable, which means that the body is able to absorb and utilize the delta-tocotrienols effectively.
Its price is the one thing that keeps it from making it my favorite product – but if you can afford a great product that derives its Vitamin E from the annatto plant, which has the most absorbability, then this is for you.
Toco-Sorb uses a unique delivery system that enhances the absorption and bioavailability of tocotrienols by incorporating them into an oil-based matrix that closely mimics the natural composition of vitamin E in vegetable oils. This supplement is gluten-free and suitable for vegetarians/vegans.
This one also uses palm oil and castor oil which are natural forms of Vitamin E that also can be absorbed well by our bodies. The price is great on this one if you are trying to see whether tocotrienols are for you and it’s not too harsh on your pocket.
References
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