Vitamin E

Vitamin E is also known as tocopherol. It is a collective term for different types of tocopherols. Due to the modern western diet, vitamin E is one of the critical nutrients in an omnivore diet. In this article you will learn the most important facts about vitamin E and what you can do to get enough of it.

Functions

Vitamin E is one of the fat-soluble vitamins E, as it belongs to the terpenes (a type of fat/lipid). There are eight different forms of tocopherols and tocotrienols. Tocopherols have a saturated side chain, while tocotrienols have an unsaturated side chain. Vitamin E’s main function is to protect polyunsaturated fatty acids from oxidation. In doing so, it acts directly in our cell membranes. In addition, it plays an important role in preventing blood clotting and influences the activity of enzymes.

Occurrence

Plants produce vitamin E. However, it is also found in animal products, where it gets there via the food chain. Good sources of vitamin E are:

  • Oil seeds and their oils
  • Nuts
  • Whole grains
  • Legumes

Oils that are high in vitamin E are usually also rich in polyunsaturated fatty acids. The food industry uses vitamin E as an antioxidant (E306 to E309).

Metabolism

Preparation losses are about 10 % and the absorption rate is about 30 %. Absorption takes place passively in the upper small intestine. Vitamin E is then transported via the lymph or blood to the fatty tissue or liver, where it is stored. From there it reaches the target cells via lipoproteins. The body stock is 750 mg. Excretion takes place via the kidneys and stool.

Recommended Intake

The intake depends on the intake of unsaturated fatty acids. The more unsaturated fatty acids are consumed, the more vitamin E is needed to prevent oxidation. Estimates are 14 mg/day of tocopherol equivalent for men and 12 mg/day for women. Pregnant and breastfeeding women are advised to take more. The Tolerable Upper Intake Level is 300 mg/day.

Deficiency & Oversupply

Deficiency is rare. In Europe, it is usually the result of alcoholism, total parenteral nutrition or impaired absorption and transport. In the case of a deficiency, oxidative stress increases. In the preliminary stages, this leads to a decrease in red blood cells as they burst. In addition, liver, muscle and nerve cells can also be damaged. In the further course, an immune deficiency becomes apparent. This can lead to chronic diseases and the development of tumours.

Although overuse is not toxic, it leads to more bleeding. It often occurs when megadoses are used therapeutically.

Supply

The average is about the reference value. However, 48 % of men and 49 % of women are below the recommendations.

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