Vitamin E

Vitamin E, recognized widely for its antioxidant properties, plays a critical role in maintaining overall health and well-being. 

As a biomarker on lab testing and assessment, Vitamin E provides valuable insights into an individual’s health, particularly in relation to its protective effects against oxidative stress and its contribution to skin health, immune function, and chronic disease prevention.

Vitamin E, comprising a group of eight fat-soluble compounds, has wide health benefits for the skin as well as for internal health.  

In this comprehensive exploration, we delve into what Vitamin E is good for, examining its various roles and benefits in the body. The article will provide a deeper understanding of how much Vitamin E is recommended daily for a woman, the foods rich in Vitamin E, and the specific benefits of Vitamin E for skin health.

Understanding Vitamin E

Vitamin E is a group of eight fat-soluble compounds with powerful antioxidant properties in health and wellness. 

What is Vitamin E?

Vitamin E refers to a group of eight fat-soluble compounds, with alpha-tocopherol being the most active form in humans, and considered the only form recognized to meet human requirements. However, other forms of vitamin E have demonstrated health benefits.  [6., 7.]

All forms are synthesized by plants.  

Vitamin E is a crucial antioxidant that protects cells from oxidative stress caused by free radicals.

The eight forms of vitamin E are:

Alpha-tocopherol: This is the most biologically active form of vitamin E, primarily found in supplements and foods. It has potent antioxidant properties and is crucial for protecting cell membranes from oxidative damage.

Beta-tocopherol: While less prevalent than alpha-tocopherol, beta-tocopherol also exhibits antioxidant activity. It helps neutralize free radicals and may play a role in reducing inflammation.

Gamma-tocopherol: Found in significant amounts in certain plant-based oils and nuts, gamma-tocopherol is another important form of vitamin E. It possesses unique anti-inflammatory properties and may contribute to overall health benefits.

Delta-tocopherol: Although less studied compared to other forms, delta-tocopherol is a minor component of vitamin E. It still demonstrates antioxidant activity, albeit to a lesser extent than alpha-tocopherol.

Alpha-tocotrienol: Tocotrienols are structurally similar to tocopherols but possess additional unsaturated bonds in their side chains. Alpha-tocotrienol, in particular, shows promising neuroprotective and anti-cancer effects, making it an area of interest in research.

Beta-tocotrienol: Like alpha-tocotrienol, beta-tocotrienol is a member of the tocotrienol subgroup of vitamin E. It shares similar properties, including antioxidant and potential health benefits, although further research is needed to fully elucidate its effects.

Gamma-tocotrienol: Gamma-tocotrienol, abundant in certain oils such as palm oil, exhibits potent antioxidant activity. Studies suggest it may have protective effects against cardiovascular disease and other chronic conditions.

Delta-tocotrienol: The least studied of the tocotrienols, delta-tocotrienol still possesses antioxidant properties and may offer health benefits. However, its specific role and significance require further investigation.

Synthetic vs. Natural Vitamin E

Synthetic forms of α-tocopherol, found in fortified foods and supplements, contain all eight possible stereoisomers with four in the 2R-stereoisomeric form and four in the 2S-stereoisomeric form (as mirror images of each other). 

These synthetic preparations, historically labeled dl-α-tocopherol, are produced by coupling trimethylhydroquinone with isophytol. 

In contrast, naturally occurring vitamin E is primarily the RRR-α-tocopherol form. 

Esterification of synthetic vitamin E, commonly seen in supplements and fortified foods, helps prevent oxidation and extends shelf life, with esters like α-tocopheryl acetate or α-tocopheryl succinate being absorbed as efficiently as α-tocopherol in healthy individuals.

The Functions and Health Benefits of Vitamin E

Functions of Vitamin E: What Does Vitamin E Do?

Vitamin E performs the following functions:  [2., 5.]

• Vitamin E acts as a potent antioxidant, protecting cell membranes and lipoproteins from oxidative damage caused by free radicals.  It tends to collect in areas of the body where oxidation occurs most frequently.  [7.]
• It plays a crucial role in immune function, enhancing the activity of immune cells and supporting the body's defense against pathogens.
• Vitamin E is involved in gene expression, influencing the activity of certain genes related to cell signaling and inflammation.
• It helps in maintaining healthy skin by preventing oxidative damage and promoting wound healing.
• Vitamin E supports cardiovascular health by preventing the oxidation of LDL cholesterol and reducing the risk of atherosclerosis.
• It plays a role in neurological function, protecting nerve cells from oxidative stress and supporting cognitive health.
• Vitamin E is essential for reproductive health, playing a role in fertility and pregnancy outcomes.
• It may have anti-inflammatory effects, helping to reduce inflammation and support overall health.

Vitamin E can best perform its functions in the presence of other nutrients that it requires to perform its functions; those are vitamin C, vitamin B3, selenium and glutathione.  [7.]

Health Benefits of Vitamin E: What is Vitamin E Good For?

Because of its many functions, vitamin E's health benefits extensive aspects of health and well-being:

• Anti-aging and Antioxidant Protection: vitamin E is renowned for its antioxidant properties, which protect cells from damage caused by free radicals. This is particularly important for preventing oxidative stress, which can lead to chronic diseases.  [2.]
• Heart Health: some studies suggest that Vitamin E may help prevent or delay the development of heart diseases by inhibiting oxidation of low-density lipoprotein (LDL) cholesterol and improving endothelial function.  [7.]
• Immune Enhancement: as an immune system booster, Vitamin E is vital in enhancing the body's ability to fight off invading bacteria and viruses.
• Skin Health: vitamin E plays a significant role in skin care. It’s known for its moisturizing properties, its ability to reduce UV damage, and its role in preventing the signs of skin aging.  [3.]
• Cancer Prevention: vitamin E exhibits potential as a chemopreventive agent against cancer through its antioxidant properties and modulation of cellular signaling pathways involved in tumorigenesis.  [7.]

Vitamin E’s Impact on Skin Health

What Does Vitamin E Do for Your Skin?  [3.] 

Vitamin E is often hailed for its skin benefits. It helps in hydrating the skin, reducing inflammation, and providing protection against sun damage and aging.

As an antioxidant, it helps protect the skin from damage caused by free radicals, thereby reducing oxidative stress and potentially preventing premature aging. Vitamin E's anti-inflammatory properties can also soothe irritated skin and alleviate conditions like eczema and psoriasis. Moreover, it aids in maintaining the skin's moisture barrier, promoting hydration and preventing dryness. 

Vitamin E offers notable benefits for skin health when administered orally and topically. When applied topically, vitamin E can enhance wound healing by reducing inflammation and supporting tissue repair. 

Oral supplementation with vitamin E may further support skin health by promoting overall antioxidant defense and improving skin hydration and elasticity. 

Overall, incorporating vitamin E into skincare regimens, both orally and topically, can contribute to healthier, more radiant skin.

Sources of Vitamin E

Dietary Sources: Vitamin E is naturally present in a variety of foods. Some of the richest sources include vegetable oils (like wheat germ, sunflower, and safflower oils), nuts (such as almonds and hazelnuts), seeds (like sunflower seeds), and green leafy vegetables (like spinach and broccoli).

A full list of dietary sources of vitamin E includes: 

Nuts and seeds:

• Almonds
• Sunflower seeds
• Hazelnuts
• Pine nuts
• Peanuts (and peanut butter)
• Pumpkin seeds
• Brazil nuts
• Pistachios
• Flaxseeds (and flaxseed oil)
• Chia seeds
• Hemp seeds

Vegetable oils:

• Wheat germ oil
• Sunflower oil
• Safflower oil
• Corn oil
• Soybean oil
• Canola oil
• Olive oil

Green leafy vegetables:

• Spinach
• Swiss chard
• Turnip greens
• Collard greens
• Kale
• Mustard greens
• Beet greens

Fortified foods:

• Breakfast cereals
• Fruit juices
• Margarine

Other sources:

• Avocado
• Kiwifruit
• Mango
• Tomato
• Asparagus
• Bell peppers
• Broccoli
• Pumpkin
• Squash
• Trout
• Shrimp
• Rainbow trout
• Rainbow smelt

Supplements: Vitamin E supplements are also available, often in the form of alpha-tocopherol.

Recommended Vitamin E Intake and Supplementation

RDA of Vitamin E [2.]

The Recommended Dietary Allowance (RDA) for vitamin E varies based on age, gender, and life stage. 

For adult men and women, the RDA is 15 milligrams (mg) of alpha-tocopherol equivalents (α-TE) per day, which is equivalent to approximately 22.4 International Units (IU). 

During pregnancy, the RDA increases slightly to 15 mg α-TE per day (22.4 IU), and during lactation, it further increases to 19 mg α-TE per day (28.5 IU) to support the increased nutritional needs of breastfeeding women.

How Much Vitamin E Per Day Should a Woman Take?

For adult women, the RDA is 15 milligrams (or 22.4 International Units) per day. This amount might be higher for pregnant or breastfeeding women.

Some women may wish to initiate supplementation for a variety of reasons, including for the antioxidant and anti-aging benefits, to promote skin health, for cardiovascular health, or for other reasons.  While vitamin E is the least toxic of all the fat-soluble vitamins, it is always recommended to discuss individual health goals with a healthcare provider; additionally, lab testing for vitamin E levels may be appropriate.  

Indications for Vitamin E Supplementation  [2., 4., 7., 8.]

Antioxidant Protection

Vitamin E acts as a powerful antioxidant, protecting cells from oxidative damage caused by free radicals, which can contribute to aging and various chronic diseases.

Cardiovascular Health

Vitamin E may help maintain cardiovascular health by reducing oxidative stress and inflammation in blood vessels, as well as reducing blood clotting, potentially lowering the risk of heart disease.

Immune Function

Adequate vitamin E levels are essential for proper immune function, as it supports the activity of immune cells and helps regulate inflammatory responses.

Skin Health

Vitamin E plays a role in maintaining skin health by protecting against UV-induced damage, promoting wound healing, and reducing inflammation.

‍Eye Health

Vitamin E may help protect against age-related macular degeneration and other eye conditions by neutralizing free radicals and reducing oxidative stress in the eyes.

Neurological Health

Vitamin E has neuroprotective properties and may help support cognitive function and reduce the risk of neurodegenerative diseases like Alzheimer's.

Reproductive Health

Vitamin E is important for reproductive health in both men and women, supporting fertility and potentially reducing the risk of pregnancy complications.

Muscle Health

Vitamin E may help reduce muscle damage and soreness following exercise, improving recovery and athletic performance.

Diabetes Management

Vitamin E supplementation may improve glycemic control and reduce complications associated with diabetes by reducing oxidative stress and inflammation.

Cancer Prevention

Some research suggests that vitamin E supplementation may help reduce the risk of certain cancers by protecting cells from DNA damage and inhibiting the growth of cancer cells.

It's important to note that while vitamin E supplementation can offer potential benefits, it should be used judiciously and under the guidance of a healthcare professional, as excessive intake may have adverse effects and interact with certain medications or conditions.

Choosing the Right Supplement

When considering Vitamin E supplements, it’s important to consider:

• Form of Vitamin E: look for supplements that contain the natural form of alpha tocopherol, L-alpha tocopherol.
• Quality and Brand: opt for high-quality products from reputable manufacturers to ensure safety and efficacy.

Lab Testing for Vitamin E

Vitamin E levels are typically determined through blood tests, specifically measuring the levels of alpha-tocopherol, the most active form of Vitamin E, in the bloodstream.

Blood tests may measure serum, plasma, or red blood cell (erythrocyte) α-tocopherol levels.  Serum testing reflects recent dietary intake and tissue stores. 

Alternatively, plasma or erythrocyte α-tocopherol concentrations provide insights into long-term vitamin E status. 

Additionally, lipid-adjusted plasma or serum α-tocopherol concentrations can be determined to account for variations in lipid levels, offering a more accurate assessment. 

These testing options enable healthcare professionals to evaluate vitamin E status comprehensively and tailor interventions accordingly to optimize health outcomes.

Interpreting Vitamin E Test Results

It is important to follow the reference ranges given by individual laboratories.  One laboratory lists serum vitamin E ranges below, in mg/L:

6-11 years: 5.5-13.6

12-19 years: 5.0-13.2

20-39 years: 5.9-19.4

40-59 years: 7.0-25.1 

>59 years: 9.0-29.0 

Factors Influencing Vitamin E Levels

Several factors can affect Vitamin E levels in the body:

Dietary Intake: the amount of Vitamin E-rich foods consumed can significantly influence blood levels.

Absorption Issues: conditions affecting fat absorption, like Crohn's disease or cystic fibrosis, can lead to lower Vitamin E levels.

Age and Lifestyle: aging and habits like smoking can affect Vitamin E status.

The Clinical Importance of Vitamin E Testing

Regular testing of Vitamin E levels may be important for several reasons:

Identifying Deficiencies: early detection of low Vitamin E levels is crucial, especially in populations at risk of deficiencies.

Monitoring in Specific Health Conditions: in conditions like cystic fibrosis or malabsorption disorders, regular monitoring helps manage Vitamin E status.

Guiding Supplementation: test results assist in determining the need for and the right dosage of Vitamin E supplements.

Related Biomarkers and Their Testing

To gain a comprehensive view of Vitamin E’s impact on health, it’s important to consider other related biomarkers. This section covers additional tests that are often conducted alongside Vitamin E testing to provide a more holistic health assessment.

Biomarkers Associated with Vitamin E

Vitamin E's role as an antioxidant makes it an integral part of a network of nutrients and enzymes involved in the body's defense against oxidative stress. Key related biomarkers include:

• Other Antioxidants: testing for other antioxidants like Vitamin C, beta-carotene, and selenium offers a broader understanding of the body’s antioxidant capacity.
• Lipid Profiles: since Vitamin E is fat-soluble, its status can be influenced by the body’s lipid metabolism. Therefore, lipid profile tests, including cholesterol and triglycerides, can be informative.
• Liver Function Tests: the liver plays a crucial role in metabolizing Vitamin E, so liver enzymes and function tests can provide insights into Vitamin E metabolism.