After a long period of research, vitamin E has been examined and added to the database.
The term ‘vitamin E’ refers to a group of eight molecules, which are divided into two major groups: tocopherols and tocotrienols. Alpha-tocopherol is considered to be the main ‘vitamin-like’ molecule, and is often called vitamin E, while the other molecules are referred to by their individual names.
Vitamin E has a unique role as a dietary supplement, when it comes to immune support. Alpha-tocopherol (200mg) is able to increase the antibody response to vaccinations. It’s also able to fight age-related immunosuppression in the elderly.
A lot of vitamin E’s benefits come from avoiding a deficiency state. A vitamin E deficiency is associated with a higher risk of falls and bone fractures in the elderly, but taking more vitamin E than is necessary to correct a deficiency will not provide additional benefits.
Superloading vitamin E (727mg/800 IU or more) is associated with a strong antioxidant effect, which has potential for Alzheimer’s therapy, but this amount of vitamin E also correlates with an increased risk of prostate cancer and mortality. For this reason, superloading vitamin E is not recommended.
Vitamin E is an important molecule that offers benefits for specific populations, like the elderly. Healthy vitamin E levels are supported through as little as 20-30mg of vitamin E a day. Unlike other vitamins, like vitamin D and vitamin K, a sufficient amount of vitamin E can be attained solely through the diet. Avocados, olives, and almonds are high in vitamin E. Vegetable oils, like palm oil, are a widely distributed source of vitamin E. Sesame seeds in particular are great sources of vitamin E, since they also contain sesamin, which improves vitamin E retention.