Tocopherol

Also known as Vitamin E

Vitamin E

Vitamin E (tocopherol) occurs in at least seven molecular forms, designated alpha-, beta-, gamma-, delta-, epsilon-, zeta-, and eta-tocopherol; all exist as light yellow, viscous oils. The best source is vegetable oils. Other sources include green leafy vegetables, wheat germ, and eggs. Tocopherol is necessary for the maintenance of cell membranes. It is essential to normal reproduction in some animals, but there is no evidence that it plays a role in human reproduction. It is a potent antioxidant ; numerous studies have pointed to a protective effect against arterial plaque buildup and cancer. It is helpful in the relief of intermittent claudication (calf pain) and in preventing problems peculiar to premature infants. In large doses, it has an anticoagulant effect. The recommended daily dietary allowance for adults is 10 mg (tocopherol equivalents) for men and 8 mg for women, but nutritionists and physicians sometimes recommend higher doses for disease prevention.

What is it?

Vitamin E is a fat-soluble nutrient that that body stores in the liver, and fat tissue. Most of our dietary intake comes from fatty foods, such as nuts and oils, which are high in this nutrient. Therefore, for those trying to maintain a low-fat, low-calorie diet, supplementing may be your best choice to obtain enough of this crucial nutrient.

How can it benefit you?

Vitamin E is a potent antioxidant. Antioxidants neutralize free radicals, which are highly reactive chemical substances that can cause cellular damage if left unchecked, leading to premature aging and disease.

The major benefits attributed to vitamin E include its possible roles in the protection against heart disease, some types of cancers, boosting the immune system, and as an aid in the healing of injuries.

Vitamin E can protect the heart in two ways: first, as a blood thinning agent (thick, sludgy blood has difficulty flowing through arteries, and can lead to heart attacks); two, reducing the undesirable effects of LDL (bad cholesterol), by preventing the buildup of deposits in the arterial wall that can lead to blockages.

Because it protects cellular material due to its antioxidant nature, some experts believe this nutrient can fight cancer, and, indeed may even slow aging itself.

It is often taken in conjunction with vitamin C to facilitate the healing of skin wounds, and also to combat against environmental pollutants, including cigarette smoke. Moreover, this nutrient has the ability to chelate (pull out) toxic heavy metals in the body, such as mercury. Mercury is now present to varying degrees in almost all fish, so if it is part of your diet, including this supplement might be worth considering.

Lastly, some studies have shown it can boost the immune system in elderly people, thus affording protection against illnesses.

Precautions

Because vitamin E acts as a blood thinner, those people already taking a similar agent, such as aspirin, or prescription anticoagulants, should consult with a physician before beginning supplementation.

The RDA (Recommended Daily Allowance) is 8 mgs per day for women and 10 mgs for men. Higher doses are often taken for therapeutic benefits. There are no known toxic side effects with this nutrient as there are with some other fat-soluble vitamins taken in high doses, such as vitamin A.

Tips for Choosing a Supplement

• Vitamin E comes in four different forms: alpha-tocopherol, beta-tocopherol, delta-tocopherol, and gamma-tocopherol. Alpha-tocopherol is the most effective form, as it is the best absorbed.
• Vitamin E works synergistically with vitamin C, and also enhances the absorption of the mineral selenium. Therefore, taking a comprehensive formula that contains vitamin E (and these other nutrients) is more preferable than taking it as a stand-alone supplement.

Functions:

• Antioxidant
• Protects cell membranes against lipid peroxidation damage
• Cell respiration

Deficiency symptoms:

• Red blood cell fragility
• Hemolytic anemia
• Muscle degeneration
• Infertility
• Increased urinary secretion of creatine

What is Vitamin E?

Like D, K and A this vitamin is fat-soluble. It is light yellow in colour and can either be natural or synthetic. Natural Vitamin E is made up of substances called tocopherols, there are eight in total but the most common ones are alpha-tocopherol and d-alpha tocopherol.

In the synthetic version of Vitamin E the common two are alpha-tocopherol acetate and dl-alpha-tocopherol.

Natural Vitamin E supplements are often obtained from wheat germ oil or soybean oil with the synthetic oil being obtained from purified petroleum oil. It is always preferable to use natural oil.

Where is it found?

Wheat germ oil, nuts, seeds, vegetable oils, whole grains, leafy green vegetables, egg yolks.

Why is it needed?

Vitamin E is the strongest antioxidant known. It works in conjunction with selenium and vitamin C and provides antioxidant protection through out the body.

What happens if you are deficient?

Deficiencies are very rare and of course there are those few who have difficulty in absorbing fats for a variety of reasons; premature, low birth-weight babies, older people, those on low-fat diets and chronic liver disease.

Deficiency can cause irritability, fluid retention and anaemia.

Lethargy, apathy and an inability to concentrate may also result from deficiency in this vitamin.

What conditions has it been used to treat?

Primary:

• Atherosclerosis
• Diabetes
• High cholesterol (as it protects the LDL)
• Immune function
• Minor injuries
• Osteoarthritis
• Yellow nail syndrome

Secondary:

• Bronchitis
• Cold sores
• PMS
• Wound healing
• Angina
• Alzheimer's disease

How much is normally taken?

400-800 IU taken daily. Consult a nutritionally qualified practitioner.

Are there any contraindications or side effects?

Toxicity is very rare.