Vitamin E #FoodFacts

Vitamin E, also known as ‘tocopherols’ or ‘tocotrienols,’ is a fat-soluble vitamin that is made up of – you guessed it! Tocopherols and tocotrienols. Being deficient in Vitamin E is pretty rare, but it is usually associated with issues digesting dietary fat rather than from a diet low in Vitamin E! Let’s look a bit deeper at why we need this powerful antioxidant..

WHAT IS IT?

Because the vitamin activity was first identified as essential for fertilized eggs (in rats), it was given the name “tocopherol” from the Greek words meaning “tokos” – offspring and “phero” – to bear resepectfully meaning “to bear children.”

Vitamin E has 2 family compounds: tocopherols and tocotrienols – both found naturally occurring in nature. Alpha-tocopherol is considered the most common and active form out of all 8 chemical structures (alpha-, beta-, gamma-, and delta-tocopherol and alpha-, beta-, gamma-, and delta-tocotrienol). Each chemical structure has varying levels of biological activity however, D-alpha tocopherol is the most potent form, more active than the synthetic dl-alpha tocopherols. That being said, researchers still understand very little about tocotrienols at this point however, each trienols seem to have their own unique functions, possibly making them an important piece when supplementing.

FAT-SOLUBLE

Vitamin E is a light yellow fat-soluble oil meaning when it is ingested, it is absorbed with other fats and can be stored in the body’s fatty tissue. For optimal absorption, consider consuming your fat-soluble vitamins with other healthy fats- either through diet or supplementation.

WHY WE NEED IT

When you think Vitamin E, think fat. Anything that has fatty cell tissues, Vitamin E is essential for… so, that’s a lot of things when you think about it! Things like fatty brain tissue (Alzheimer’s, dimension, cognitive function, etc.), fatty heart/cardiac tissue (blood vessels, stabilize blood fats, circulation, heart diseases, etc.), eye disorders or vision impairment, skin issues and even prevention or treatment of cancer (toxins love to store in fat cells which can be a great way to feed or famish free radicals and/or naturally occurring cancer cells).

Some other important functions and uses are:

• • Immune Builder: improves the functioning of lymphocytes. Some say that individuals shouldn’t exceed 800 IU because that degree of antioxidant  strength will inhibit the natural killer (NK) immune cells and macrophages, both of which use free radicals to kill microbes. (And if we don’t get rid of free radicals in the body they can become deadly by feeding cancer cells and turning into disease)
  • Immune Booster: All antioxidants (essentially all vitamins & minerals) are actually considered both builders and boosters of the immune system. Although WBCs (white blood cells) use free radicals as part of their antimicrobial arsenal, the antioxidants protect the immune system generally from the effects of excess free radical damage. (because we always have the “bad stuff” in us – it just depends if we choose to “feed” or “famish” it … are we “helping” or “hindering” our body when we “feed” it? #foodforthought)
  • Protects the delicate fats of the nervous system from free radical damage making it extremely beneficial for people with
    • • MS or nerve conditions, Alzheimers/Dementia, Heart Conditions, Skin Issues, Vision Impairments, Brain Health/Cognitive Decline or Function, Cancer, Diabetes, Wound Healing, Miscarriage prevention and more
      • Helps reduce oxidative stress significantly
  • Helps to decrease pain and can be effective for mouth infections such as herpes simplex. It can also help topically with outbreaks or other inflammatory issues/wound healing.
  • Improves insulin action and has been recognized as a requirement for most people with Diabetes Mellitus.
  • Estrogen Dominance: High doses of Vitamin E has been know to help protect tissues from the effects of estrogen and is considered necessary for estrogen metabolism.
  • PMS: Vitamin E & Iodine help to protect the breast tissues from the potent effects of estrogen meaning they could help with breast tenderness around “that time of the month!”
  • Hypertension: Inflammation in the blood vessels is what starts the buildup of materials in the arteries. Inflammation itself produces many free radical damage to the blood vessels but when inflammatory proteins set off platelet clumping, leading to blood clots which is WHY reducing inflammation is SO essential! This is why heart patients take aspirin prophylactically: it stops clotting, thins the blood and reduces inflammation. Unfortunately  aspirin has many side effects, including vasoconstriction, soo using alternatives such as Vitamin E, EFA’s, Garlic, Protease Enzymes between meals to break down inflammatory proteins, is recommended whenever possible.
    • • However, taking too much Vitamin E (or aspirin.. or anything that thins the blood) over a long period of time can result in hypotension. Again, balance and moderation with everything, supplements included!! And NEVER begin a supplement without consulting your healthcare providers, especially if you are already on medication.
  • Atherosclerosis: Vitamin E is especially good for the heart and has been shown to reduce the incidence of heart attacks. Doctors Evan and Wilfred Shute in London, Ontario, discovered the worth of Vitamin E in the early 1940’s. The Shute Institute has since become world-renowned for its use of Vitamin E as an antioxidant and prevention of abnormal blood clot formation.
  • Varicose veins / vasculitis: Again, Vitamin E is good at thinning the blood, preventing blood clots, improving circulation and quench free radicals that damage blood vessels making it extremely useful in the prevention and treatment of vascular fragility.

In fact, Vitamin E is such a powerful antioxidant that some doctors such as Dr. Di Bella uses it in treatment and prevention of cancer cells in patients and is also used in the Nutritional Bypass supplement, originally developed by Dr Kurt Donsbach but was later refined by David Rowlnd. The cleanse is designed to work with someone with already clogged arteries.

SIGNS OF DEFICIENCY OR TOXICITY

WHAT TO LOOK FOR in supplements

Quality > Quantity is essential when we’re talking about fats. A LOT of toxins are stored here and fats can be very sensitive to damage and heat meaning they can do A LOT of DAMAGE OR A LOT of GOOD- as long as they are treated respectfully.

Unfortunately, a lot of oils can become rancid and damaged when processed inappropriately and can actually CAUSE inflammation instead of reducing it!

When buying a Vitamin E supplement there are usually two forms: the natural occurring d-alpha tocopherol or the synthetic form dl-alpha-tocopherol. I know, confusing and so similar, right?! Ideally, opt for the natural occurring form when you can OR if you’re able to find it, look for a blend of mixed tocopherols and tocotreniols or a blend of mixed tocopherols. The reason being that it is thought to mimic that which is found naturally occurring in nature (see the description on “what Vitamin E is” above). They are generally higher in potency as well meaning you’ll notice improvement faster, it will (usually) work better in the body and you won’t need to take as much!

In the Nutritional Pathology text, Dr. Brenda Lessard-Read, based off of 2013 statistics, suggests 400 – 800 IU as a daily therapeutic dosage range with large doses being avoided for those that have high blood pressure.

In the Staying Healthy with Nutrition text, Dr. Elson M. Haas, based off of 2000 statistics from the National Academy of Sciences suggested:

• • • 0 – 6 months: 4mg (6 IU)
    • 7 – 12 months: 5mg (7.5 IU)
    • 1 – 3 years: 6mg (9 IU)
    • 4 – 8 years: 7mg (10.5 IU)
    • 9 – 13 years: 11mg (16 IU)
    • 14 + years: 15mg (22 IU)
    • Pregnant: 15mg (22 IU)
    • Lactating: 19mg (28 IU)

Again, it’s important to note that every body is biochemically different and metabolizes nutrients in different ways- especially if you have under-functioning digestive system. ALWAYS consult your health care providers first before taking any new supplements and ideally, work with a holistic health coach or nutritionist to address any other imbalances that may be affecting your absorption!

#funfact Biological activity of natural vitamin E is more than 3x that of synthetic vitamin E with no side effects. Absorption of natural vitamin E is considered better than that of synthetic forms for this reason. Bioavailability of natural vitamin E is generally 2 – 8x that of synthetic forms.

FOOD SOURCES

One of the BEST and EASIEST ways to get Vitamin E is through DIET! However, sadly it is actually very hard to get QUALITY vitamin E as we have a lot of highly processed and refined products that no longer carry a lot of nutritional value to them and actually end up doing more harm than good!

I’m talking cooking oils- ESPECIALLY sunflower, safflower, canola, and some olive oils.

This doesn’t mean ALL OIL IS BAD – no. It means we need to look at Quality > Quantity when we are cooking and using oils.

I absolutely LOVED Nutrition Refined’s graph on how to choose your cooking oils so I thought I would share it with you here. Head to her article for more info.

• • • Steamed local, seasonal, organic or non-GMO dark, leafy greens
    • Raw, unsalted or unprocessed nuts & seeds – specifically Almonds, Sunflowers and Hazelnuts
    • Cold-pressed, unrefined, virgin, organic or non-GMO nut & seed oils are one of the best ways. Ideally use these raw and in salad/salad dressings
    • Small amounts found in butter, egg yolks, milk fat and liver
    • Large amounts found in Wheat Germ – opt for local, unsprayed and organic or non-GMO when possible
    • Olives – enjoyed on their own or as a raw cold-pressed olive oil
    • Whole Grains that are unsprayed, local and ideally non-GMO or organic

NOTES & RESOURCES

• Nutritional Pathology – Dr. Brenda Lessard-Read, BSc, ND
• Staying Healthy with Nutrition: The Complete Guide to Diet and Nutrition Medicine – Elson M, Haas, MD
• https://www.ingredients-insight.com/news/newssome-facts-about-vitamin-e-6706904
• https://www.canada.ca/en/health-canada/services/healthy-living/your-health/food-nutrition/safety-vitamin-supplements.html
• https://nutritionrefined.com/choosing-cooking-oils/
• https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/

With love,
Heidi MacAulay, R.H.N.
“Eat more plants. Do more yoga. Read more books.”
Learn more about me, my credentials or how to work with me here!