The main difference between natural and synthetic vitamin E is their chemical structure. Natural vitamin E refers to a group of eight compounds, including four tocopherols and four tocotrienols, found in plant oils and other natural sources. The most active and well-known form of natural vitamin E is alpha-tocopherol.
Synthetic vitamin E, on the other hand, is made in a laboratory and is a single compound, which is usually dl-alpha-tocopherol. This form is cheaper to produce than natural vitamin E and is commonly used in supplements and fortified foods.
Another important difference between natural and synthetic vitamin E is their bioavailability. Studies have shown that natural vitamin E is more bioavailable than synthetic vitamin E, meaning that it is more easily absorbed and utilized by the body.
Some research has suggested that synthetic vitamin E may have negative health effects when taken in high doses. In contrast, natural vitamin E has been associated with various health benefits, including anti-inflammatory and antioxidant effects.
Synthetic vitamin E
Synthetic alpha-tocopherol is a form of vitamin E chemically produced in a laboratory, as opposed to natural alpha-tocopherol, derived from natural sources. While synthetic alpha-tocopherol is chemically identical to natural alpha-tocopherol, there is some evidence to suggest that it may not be as effective as its natural counterpart.
Some potential effects of synthetic alpha-tocopherol may include:
- Reduced bioavailability: Some studies have suggested that synthetic alpha-tocopherol may not be as easily absorbed and utilized by the body as natural alpha-tocopherol, meaning that it may not provide the same health benefits.
- Increased risk of prostate cancer: A large study published in the Journal of the National Cancer Institute found that men who took high doses of synthetic alpha-tocopherol (400 IU or more per day) had a slightly increased risk of developing prostate cancer.
- Interference with other nutrients: High doses of synthetic alpha-tocopherol may interfere with the absorption and utilization of other nutrients, including other vitamin E and the mineral selenium.
- Negative effects on heart health: While some studies have suggested that vitamin E (in general) may have beneficial effects on heart health, a large clinical trial found that high doses of synthetic alpha-tocopherol did not reduce the risk of cardiovascular disease and may even increase the risk of heart failure in certain populations.
Natural Vitamin E
Natural alpha-tocopherol is a form of vitamin E that is derived from natural sources, such as nuts, seeds, and vegetable oils. This form of vitamin E is known to have a number of potential health benefits, including:
- Antioxidant properties: Vitamin E, including alpha-tocopherol, is a powerful antioxidant that helps protect cells from damage caused by free radicals.
- Skin health: Vitamin E is sometimes used topically to improve skin health and reduce the appearance of scars and wrinkles.
- Immune system support: Vitamin E may play a role in supporting a healthy immune system.
- Heart health: Some studies have suggested that vitamin E, including alpha-tocopherol, may help support heart health by reducing inflammation and protecting against oxidative damage.
- Eye health: Vitamin E may also play a role in maintaining healthy vision, as it has been found in the eye’s lens, and high levels of vitamin E have been associated with a reduced risk of cataracts.
It’s important to note that while natural alpha-tocopherol is generally considered safe when consumed in recommended amounts, very high doses can be toxic and may interfere with the body’s ability to absorb other nutrients. As with any supplement or medication, it’s important to talk to a healthcare professional before taking natural alpha-tocopherol or any other form of vitamin E.
Vegetable Oil as a source of Vitamin E
Vegetable oils can become toxic when they are heated to high temperatures or exposed to light, oxygen, or moisture for prolonged periods. When this happens, the oils can break down and produce harmful compounds such as free radicals, aldehydes, and other oxidation products, which can cause cellular damage, inflammation, and other negative health effects.
In particular, heating vegetable oils to their smoke point, which is the temperature at which the oil starts to smoke and break down, can produce high levels of harmful compounds. Different oils have different smoke points, with some being more stable than others at high temperatures. For example, oils high in polyunsaturated fats, such as soybean oil, canola oil, and corn oil, are generally less stable and more prone to oxidation than oils high in monounsaturated or saturated fats, such as olive oil, coconut oil, or butter.
To minimize the risk of toxicity, it’s recommended to use oils with high smoke points for high-temperature cooking methods such as frying and to avoid reusing oils that have been heated to high temperatures or exposed to light, air, or moisture for extended periods. It’s also a good idea to store oils in cool, dark places and to use them within their expiration date to ensure optimal freshness and quality.
Vitamin E is a fat-soluble nutrient that can be depleted from vegetable oils when they are exposed to various factors such as heat, light, and air. These factors can trigger the oxidation of the oil, which can cause vitamin E and other nutrients to break down and lose their biological activity. Here are some factors that can deplete vitamin E in vegetable oils:
- Heat: When vegetable oils are heated to high temperatures, the heat can break down the oil’s molecular structure and trigger oxidation. This can cause vitamin E and other nutrients to be lost, especially in oils with lower smoke points.
- Light: Exposure to light can also cause oxidation of vegetable oils, which can lead to vitamin E depletion. This is why it’s recommended to store oils in dark bottles or containers to prevent light exposure.
- Air: Exposure to air can promote the oxidation of oils, which can lead to the loss of vitamin E and other nutrients. It’s important to store oils in airtight containers to minimize air exposure.
- Age: As vegetable oils age, they become more susceptible to oxidation, which can cause the loss of vitamin E and other nutrients. It’s recommended to use oils within their expiration date to ensure freshness and nutrient quality
Why capsules are a better source of vitamin E
First, vitamin E capsules are typically made with natural forms of vitamin E, which are more easily absorbed by the body than synthetic forms. Natural vitamin E includes a mix of tocopherols and tocotrienols, while synthetic vitamin E usually only contains alpha-tocopherol.
Second, vitamin E capsules are usually formulated with a carrier oil, which can improve absorption of the vitamin E in the body. The carrier oil helps to enhance the solubility of vitamin E and allows it to be better absorbed into the bloodstream.
Third, vitamin E capsules are formulated in a controlled environment and are usually tested for purity and potency, which means that you can be confident about the amount of vitamin E that you are getting.
Fourth, vitamin E capsules are typically made with high-quality ingredients and are free from additives and preservatives, making them a clean and convenient source of vitamin E.
Overall, vitamin E capsules can be a convenient and effective way to supplement your diet with vitamin E, providing you with the essential nutrient that your body needs to maintain good health.
Products that contain Vitamin E and have high absorbability
Although both tocotrienols and tocopherols have benefits, Dr. Barrie Tan has explained their differences multiple times, including their composition.
Tocotrienols are shorter in length which means they wrap around the cell membrane 50 times faster than tocopherols and this makes them more effective for diseases caused by oxidation. This means that tocotrienols can cover a much larger area in a shorter time.
Alpha-tocopherol, once again, interferes with tocotrienols and this has been shown in studies with cancer and diabetes. So, in short, tocopherols interfere with the absorption of tocotrienols, so in this case ‘killing two birds with one stone’ is not a good idea.
Products that contain little to no tocopherols
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.
Jarrow Formulas, Toco-Sorb, Mixed Tocotrienols and Vitamin E
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.
