Vitamin E is a group of 8 different nutrient compounds: 4 types of tocopherols and four types of tocotrienols. Both tocopherols and tocotrienols are types of vitamin E nutrients.
Image: Forms of Vitamin E
The most predominant form of vitamin E in the body is α-tocopherol. It comprises over 90% of the vitamin E found in the body. This form was first isolated from wheat germ oil. Interestingly, the “tokos” in α-tocopherol stands for “childbirth.”
Animal studies have revealed that a deficiency of α-tocopherol increases the risk of infertility. That’s why this nutrient is also known as anti-infertility vitamin or anti-sterility factor X.
Vitamin E is an essential nutrient, which means we need to obtain this nutrient through food sources.
Some foods rich in vitamin E are almonds, sunflower seeds, avocados, peanut butter, pine nuts, rainbow trout, and pumpkin.
Vitamin E is a potent antioxidant and protects our body from the damaging effects of free radicals.
Free radicals are unstable molecules that are harmful to the healthy cells in our bodies.
Vitamin E also has anti-aging properties.
Once vitamin E enters the body, it is absorbed by the intestines and stored in the adipose tissues, commonly known as body fat. On-demand, the adipose tissues are broken down to release vitamin E.
Here, it is important to know that the liver only acts on α-tocopherol and converts it into a form that is usable by the cells in the body. All other types of vitamin E are excreted out.
A healthy adult woman requires about 8 mg of vitamin E per day. In men and pregnant women, the requirement increases to 10 mg per day.
Vitamin E deficiency can result in a weakened immune system, muscle damage, vision loss, and nervous system-related disorders.
Many conditions like cystic fibrosis, short bowel syndrome, and chronic pancreatitis prevent effective absorption of fats, including the fat-soluble vitamin E. So, they can increase your risk for vitamin E deficiency.
Genetics is another important factor that contributes to vitamin E deficiency.
The TTPA gene is crucial for regulating vitamin E levels in the body. It contains instructions for the production of α-tocopherol transfer protein. This protein is responsible for the distribution of vitamin E obtained from the diet to all the cells and tissues of the body.
Any changes in this gene can affect the amount of the protein produced, and hence the vitamin E levels. People who have these changes are at a higher risk of vitamin E deficiency.
A simple genetic test can reveal your genetic status of vitamin E deficiency.
Most genetic tests provide your DNA information in the form of a text file called the raw DNA data. This data may seem like Greek and Latin to you.
At Xcode Life, can help you interpret this data. Upload your raw data and order a nutrition report.
Xcode Life then analyzes your raw data in detail to provide you with comprehensive nutrition analysis, including information on your vitamin E requirements.
Also Check Out: Gene Nutrition Report Walkthrough!
Vitamin E has gained popularity recently. The association between vitamin E and skin health is a key reason for its popularity.
Vitamin E is a fat-soluble nutrient. Both plant and animal sources are available:
Animal sources: fish and oysters, dairy products like butter and cheese, Plant sources: vegetable oils, nuts and seeds, and green vegetables like broccoli and spinach.
There are 8 different chemical forms of vitamin E found.
All of these have varied effects on the body. Out of these, alpha-tocopherol (α-tocopherol) is the most active form while gamma-tocopherol (γ-tocopherol) is the most common form found in foods consumed by North Americans.
Here are some of the significant functions of vitamin E:
Vitamin E as an antioxidant
Vitamin E is a proven anti-oxidant (substances that prevent oxidation). It helps prevent cell damage from free-radicals.
Free radicals are active molecules in the body that can harm the cells in the body and prevent the cells from staying healthy.
Free-radical damage is the most common reason for skin problems including aging of the skin, development of wrinkles, fine lines, and dark spots, and skin becoming loose and saggy.
Vitamin E in both dietary forms and topical forms (external application in the form of creams, gels, and serums) is beneficial for healthy skin.
Vitamin E and immunity - Vitamin E helps improve immune response and provide protection against various infections by keeping the immune cells healthy.
Vitamin E and lifestyle risks - Lifestyle risks like smoking, drinking, and UV exposure can harm the cells in the body. Vitamin E provides protection against these.
Vitamin E and degenerative diseases - Many studies have shown that taking the recommended amounts of vitamin E reduces the risk of developing diseases like cancer, high blood pressure, and coronary heart diseases. These promising early results are being further investigated.
The early 1900s was the time when some of the initial vitamins like vitamin A, B, C, and D were discovered. Scientists and biochemists were involved in intense research identifying what else these vitamins could and couldn’t do.
Herbert McLean Evans and Katherine Bishop were anatomists experimenting with rats at the University of California. They fed rats only milk and studied how the rats were progressing. While they found that the rats were growing healthier, they were not reproducing!
They tried modifying the diet and included some starch and animal fats. The female rats became pregnant but were unable to carry the pregnancy to full term.
That’s when they introduced lettuce as a part of the diet. Now they found that the rats got pregnant and delivered healthy babies.
It was then recorded that healthy and natural sources of food were important for fertility. A particular nutrient was extracted from lettuce and was named vitamin E in 1922.
Since the nutrient was related to fertility in rats, it was given a Greek name ‘Tocopherol’. In Greek, ‘toco’ meant birth, ‘pher’ meant carrying, and ‘ol’ referred to it being a chemical.
Upon consuming vitamin E rich foods or vitamin E supplements, it is absorbed in the body like any regular fat source that you eat. Vitamin E is absorbed by the small intestine and from here, it reaches the blood and is circulated around.
The liver absorbs most of the vitamin E from the blood. You should know that the liver only acts on alpha-tocopherol and converts it into a form that is usable by the cells in the body. All other types of vitamin E are sent (excreted) out.
The converted form of alpha-tocopherol is now sent out to the blood and reaches all the tissues and cells.
Excess vitamin E is stored in the adipose tissues (fat-storing tissues present in several locations in the body) just like how normal fat is stored and is used when needed.
The use of vitamin E in the cosmetics and skincare industry has become quite common. Every product in the market seems to have added vitamin E to it.
Are all of these actually beneficial?
No, says research.
Vitamin E needs to remain stable to be useful for your skin. Most generic skincare products use unstable vitamin E forms that get destroyed as soon as you expose the product to light and air.
Hence the products you religiously use may do nothing to your skin.
The next time you buy a vitamin E-enriched product, make sure the base nutrient used is an ester form of vitamin E (a type of compound produced from acids) that is more stable and is also easily absorbed by the skin.
You cannot get vitamin E toxicity by just consuming foods rich in vitamin E. You get it only when you consume excess supplements. Here is a list of maximum levels of vitamin E that your body can handle safely.
Vitamin E toxicity can lead to internal and external blood loss (hemorrhage). When you consume excess vitamin E supplements for a longer duration, the side effects get worse.
For normal healthy individuals, vitamin E deficiency is quite rare. These individuals can easily get their recommended values only from regular food that they eat.
If a person gets vitamin E deficient because of certain genetic and non-genetic reasons mentioned below, it can result in:
Genetically, few people can have higher levels of vitamin E in the body and a few others can have lower levels. You will have to plan your vitamin E intake based on your genetic design.
APOA5 gene - The APOA5 gene is responsible for producing (encoding) the Apolipoprotein A-V protein. This is important for transporting fats including vitamin E. There are two SNPs of this gene that alter the vitamin E needs in the body.
CYP4F2 gene - The CYP4F2 gene produces the CYP4F2 enzyme. This helps in breaking down vitamin E. A particular allele of the gene is known to result in higher levels of vitamin E in the body.
TTPA gene - The TTPA gene helps produce the alpha-tocopherol transfer protein. This helps in transferring vitamin E in the body. Few mutations of the TTPA gene can cause Ataxia with Vitamin E Deficiency (AVED). AVED is another very rare inherited disorder that can lead to vitamin E deficiency.
Here, the transfer protein required to process vitamin E into cell-usable forms is absent or doesn’t function right. AVED results in vitamin E deficiency and individuals with these mutations are likely to require more vitamin E than recommended levels.
MTTP gene - The MTTP gene is responsible for producing a particular type of protein called microsomal triglyceride. This protein, in turn, helps produce beta lipoproteins. Beta lipoproteins carry fats in the food you eat from the intestine to the blood. These also carry fat-soluble vitamins like vitamin E.
There are about 60 different mutations of the MTTP gene that cause a condition called abetalipoproteinemia.This is a very rare inherited disease that hinders dietary fat absorption in the body.
People with abetalipoproteinemia are likely to require more vitamin E levels. They will need large doses of vitamin E supplements (5-10 grams a day) to prevent getting vitamin E deficient.