Vitamin E

Following on from the antioxidants vitamin A and carotenoids, this week’s Friday Five looks at the antioxidant properties of vitamin E.

Antioxidant wheel

1 What is it?

Vitamin E is a fat-soluble vitamin that we absorb through the small intestine.  Being fat-soluble means that we need to eat some fats to obtain and utilise it.  We also store excess intakes of this nutrient until it is needed.

Vitamin E is actually the name of a group of antioxidants known as tocopherols (you may spot this on some ingredient lists) and tocotrienols.  It appears to be an important nutrient for our immune systems and some evidence suggests it may help reduce our risk of inflammatory conditions (for example, type 2 diabetes and osteoarthritis).

2 How does vitamin E work as an antioxidant?

Vitamin E is thought to protect the polyunsaturated fatty acids in our cells from oxidation (thus preventing free radicals).  This may contribute to vitamin E’s possible role in the regulation of several enzymes involved in a cell’s response to substances outside the cell, which affects the behaviour of the proteins.

The vitamin’s antioxidant properties are also a reason for it being included in both food and non-food products (look out for E numbers between 306 and 309).  While it is not a preservative per se, it does help to prevent the product from oxidising, or going rancid.

Bowl of almonds

3 Sources

Vitamin E can be found in a wide range of foods, particularly seeds.  Some of the best sources include:

  • Sunflower seeds and sunflower oil
  • Almonds, hazelnuts and Brazil nuts
  • Pine nuts
  • Peanuts
  • Avocado
  • Red sweet pepper (raw)
  • Mango
  • Goose meat
  • Salmon and trout

4 How much do I need?

The independent advisory group The Expert Group on Vitamins and Minerals (EVM) refers to studies that suggest men need between 3.5mg and 19.5mg daily, while women require 2.5mg-15.2mg.  Based on this the UK recommendation for a daily intake is 4mg for men and 3mg for women daily (in the US and Canada the recommended level is 15mg).  The EVM cautions that only consuming the minimum daily may result in deficiency in the long term.  However, consuming a healthful, varied diet is unlikely to result in deficiency.  For those who are pregnant or breastfeeding a daily intake of 3.8mg-6.2mg is considered satisfactory.

5 Caution

There is some evidence that this vitamin may inhibit vitamin K utilisation which could reduce our ability to clot (some clotting is good).  Therefore this may need to be a consideration for anyone who has low vitamin K or who is taking anti-coagulant medication, particularly before taking supplements which include vitamin E.

Important

If you are considering taking any type of nutritional supplement, please consult with a suitably qualified professional to ensure the supplement is appropriate for you.  This is especially important if you have any health conditions or are taking medications.

Alible Nutrition Nutritional Therapy services consider health conditions and medications prior to providing advice regarding foods or supplements (I cannot give this advice outside of client consultations).

Are you getting enough nutrients?

To check that your diet is providing you with the nutrients you need, sign up to one of my Nutritional Review, or Nutritional Therapy Gold or Platinum services.  If you would like to know more about how I can help you, request a call.

References/Further Reading