Vitamin E (tocopherol)

Vitamin E (tocopherol)Vitamin was originally isolated from wheat germ oil in 1936. The nutrient is a lipid-soluble vitamin of vegetable origin that is primarily found in fatty foods. Vitamin E includes eight different compounds called tocopherols and tocotrienols. Alpha-tocopherol is considered the most important type of vitamin E for humans, as it is the most prevalent and active form of the nutrient. The largest concentrations are found in the adrenal glands, testicles, uterus, and fatty tissues. Vitamin E is destroyed by light and freezing. Oils should be stored in a dark and cool place.

Functions and importance for

Deficiency and poor utilisation may be caused by

Deficiency symptoms

In reality, deficiency symptoms do not occur in healthy humans.

Sources

As vitamin E is lipid-soluble it is present in the dietary fats and especially in vegetable sources like plant oils, nuts, kernels, seeds, whole-grain, avocado, and green vegetables such as broccoli and Brussels sprouts. Other sources are cod liver oil, cod roe, eggs, fatty dairy products, and human breastmilk. Many supplements contain synthetic forms of vitamin E, while others contain the natural and more active form.

Vitamin E content in mg per 100 grams

Wheat germ oil 153
Sunflower seeds 50
Cod liver oil 30
Egg yolk and kale 5
Cream 0.2

Recommended daily allowance (RDA)

Adults: 11 years of age and older: 12 mg
Children: 1-10 years of age: 5 mg

Measuring units

Milligrams (mg), alpha TE (alpha tocopherol) or international units (IU)
1 mg and 1 alpha TE = 1.49 IU.

Synthetic vitamin E contra natural vitamin E

Increased need and treatment of vitamin E deficiency

Contraindications of strong vitamin E supplements

As vitamin E inhibits blood coagulation (lumping/clotting of blood platelets), strong vitamin E supplements are not advised with the following conditions and with simultaneous use of the following medical drugs:

There is no risk involved with taking a regular vitamin pill that contains the RDA level of vitamin E. If in doubt, ask the physician.

Overdosing - side effects

Excess vitamin E is excreted in the bile and symptoms of overdosing are rarely seen. Long periods of ingesting dosages of more than 400-800 IU (around 250-500 mg) of vitamin E have been linked to dizziness, headaches, fatigue, and blurry vision. More than 1 gram daily (around 80 times more than the RDA level) may lead to headache and gastro-intestinal symptoms in rare cases. High dosages are suspected of increasing bleeding tendency. Ingestion of extreme dosages (10 grams daily) may reduce fertility in both men and women.