Vitamin E
Tocopherols and Tocotrienols
Moderate
Vitamin E is a family of eight fat-soluble antioxidants: four tocopherols and four tocotrienols. Alpha-tocopherol is the most biologically active form in humans. Vitamin E protects cell membranes from oxidative damage and is part of the AREDS formula for eye health.
How It Works
Vitamin E primarily functions as an antioxidant:
- Lipid Peroxidation Prevention: Intercepts free radicals in cell membranes, preventing chain reactions of lipid peroxidation.
- Antioxidant Network: Works synergistically with vitamin C, which regenerates oxidized vitamin E.
- Cell Signaling: Modulates protein kinase C activity, affecting cell proliferation and gene expression.
- Gene Expression: Influences expression of genes involved in inflammation and cell growth.
- Immune Function: Supports T-cell function and antibody production.
Natural Food Sources
| Food | Amount per Serving |
|---|---|
| Wheat germ oil | 20.3 mg per tablespoon |
| Sunflower seeds | 7.4 mg per 1 oz |
| Almonds | 6.8 mg per 1 oz |
| Sunflower oil | 5.6 mg per tablespoon |
| Hazelnuts | 4.3 mg per 1 oz |
| Spinach (cooked) | 1.9 mg per 1/2 cup |
Safety Information
Contraindications
- Vitamin K deficiency - vitamin E may worsen bleeding
- Before surgery - stop 2 weeks prior due to bleeding risk
- History of hemorrhagic stroke - high doses may increase risk
Potential Side Effects
- Generally well tolerated at recommended doses (rare)
- Increased bleeding risk (high doses) (uncommon)
- Nausea, fatigue, headache (high doses) (uncommon)
Disclaimer: The information provided is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Always consult with a qualified healthcare provider before starting any supplement regimen.