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Vitamin E

Also known as: Tocopherols, Tocotrienols

Overview

Vitamin E is a group of eight different compounds which, collectively, help support antioxidation in the body. Benefits of high doses have uncertain safety, and lower doses seem effective in boosting immunity in the elderly. Vitamin E is most often used for Immunity & Infectious Disease. The majority of vitamin E’s benefits come from avoiding a deficiency, but there are several instances where supplementation can offer additional benefits. Supplementing α-tocopherol is able to improve T-cell mediated immune function, which boosts the immune system. Vitamin E also seems to be able to enhance the body’s antibody response to vaccinations. Vitamin E is particularly important for the elderly, since a deficiency is associated with a higher risk of bone fractures. Supplementing additional vitamin E, however, will not provide additional benefits to bone health. Vitamin E may also be able to protect against age-related cognitive decline, but further research is needed before supplementation can be recommended specifically for Alzheimer’s and Parkinson’s treatment. Vitamin E was one of the first two antioxidant compounds to be sold as dietary supplements, the second being vitamin C. It is sometimes used as the ‘reference’ antioxidant compound when fat soluble compounds are being researched. Vitamin E may function as a signaling molecule within cells and for phosphate groups. 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.

Benefits

Vitamin E functions primarily as an antioxidant, protecting cells from oxidative damage caused by free radicals. It helps to stabilize cell membranes and is involved in immune function. Vitamin E also plays a role in the regulation of gene expression and cell signaling. The mechanism of action includes enhancing the immune response, particularly in older adults, and improving the body's ability to respond to infections and vaccinations.

How it works

1. Supports Immune Function: Vitamin E enhances T-cell mediated immune response, which is crucial for fighting infections, especially in the elderly. 2. Antioxidant Properties: It protects cells from oxidative stress and damage, potentially reducing the risk of chronic diseases. 3. Enhances Antibody Response: Supplementation may improve the body’s antibody response to vaccinations. 4. Bone Health: While it is important for bone health, additional supplementation does not provide further benefits once adequate levels are achieved. 5. Cognitive Protection: There is potential for vitamin E to protect against cognitive decline associated with aging, although more research is needed.

Side effects

Maintaining adequate levels of vitamin E in the body can be achieved through very low daily doses of 15mg (22.4 IU) or less. This dose of vitamin E can be acquired through the diet, making supplementation unnecessary in many cases. An elderly person supplementing vitamin E to improve immunity should take a 50-200mg dose. Vitamin E supplements should contain α-tocopherol. Avocados, olives, vegetable oils and almonds are all high in vitamin E. Vitamin E's antioxidant properties are improved when taken with unsaturated dietary fat. The minimum intake of vitamin E is 1 IU per gram of unsaturated fat. The ideal range is between 2-4 IU per gram of unsaturated fat. In regards to an upper limit, while doses above 400IU α-tocopherol (268mg) are well tolerated in the short term it is the smallest dose associated with potential long-term adverse effects. If taking vitamin E as a daily supplement for no specific purpose (ie. as part of a multivitamin) then 150mg could be seen as a prudent upper limit.

Dosage

High-dose long-term vitamin E supplementation (above 400IU per day) may be associated with increased risk of death and increased risk of prostate cancer. It should not be mixed with coumarin-based anticoagulants like warfarin due to potential interactions.