Vitamin E
Vitamin E
Vitamin E refers to a group of eight molecules known as tocopherols and tocotrienols, which are split into two groups. Each vitamer is further subdivided into alpha, beta, gamma, and delta. The vitamer -tocopherol is the ‘main’ vitamer, although the gammas (γ-tocopherol and γ-tocotrienol) are also attractive study areas because of their prevalence in the diet. Vitamin E is the collective name for several substances. α-tocopherol is nearly usually found in vitamin E supplementation.
Most of of vitamin E’s advantages come from preventing deficiency, although there are a few situations where supplementation might help. T-cell mediated immune function is improved by supplementing with α-tocopherol, which stimulates the immune system.
Vitamin E also appears to boost the immune system’s response to vaccines. Vitamin E is especially essential for the elderly, since a lack of it is linked to an increased risk of bone fractures. Supplementing with more vitamin E, on the other hand, will not improve bone health. Vitamin E may also protect against age-related cognitive decline, but more study is needed before supplementation for Alzheimer’s and Parkinson’s disease therapy may be advised.
Vitamin E, along with vitamin C, was one of the first two antioxidant chemicals to be offered as dietary supplements. When fat soluble compounds are studied, it is occasionally utilized as a “reference” antioxidant compound. Vitamin E may act as a signaling molecule for phosphate groups and as a signaling molecule within cells.
Since the majority of vitamin E’s benefits are associated with low doses slightly above the Recommended Daily Allowance (RDA), vitamin E supplementation is not always necessary. Dietary changes can singlehandedly prevent a vitamin E deficiency and eliminate the need for supplementation. Sesame seeds in particular contain a lot of tocotrienols, as well as sesamin, which improves the retention of vitamin E. Low-dose vitamin E is safe to supplement, but it should not be mixed with coumarin-based anticoagulants like warfarin. High-dose long-term vitamin E supplementation (above 400IU per day), however, may be associated with increased risk of death and increased risk of prostate cancer.
How to Take
Maintaining sufficient vitamin E levels in the body can be accomplished with daily dosages of 15mg (22.4 IU) or less. In many situations, supplementation is unneeded because this dosage of vitamin E may be obtained via food. A 50-200mg dosage of vitamin E should be taken by an aged person taking vitamin E to enhance immunity.
α-tocopherol should be included in vitamin E supplementation. Vitamin E is abundant in avocados, olives, vegetable oils, and almonds.
When vitamin E is combined with unsaturated dietary fat, its antioxidant capabilities are enhanced. 1 IU of vitamin E per gram of unsaturated fat is the minimal need. The optimal range for IU per gram of unsaturated fat is between 2-4.
While dosages more than 400IU α-tocopherol (268mg) are well tolerated in the short term, it is the lowest amount that is connected with possible long-term deleterious effects. If you’re taking vitamin E as a daily supplement for no particular reason (e.g., as part of a multivitamin), 150mg could be a good starting point.