Which vitamin E suits you?

Overview of the common forms of vitamin E on the market. At Plenthera we currently stock a complete vitamin E complex, vitamin E in combination and vitamin E in skincare.

What is vitamin E?

Vitamin E is a collective name for eight fat-soluble compounds: four tocopherols and four tocotrienols (each alpha, beta, gamma and delta). Vitamin E acts as an antioxidant in cell membranes and protects fats against oxidation.

Vitamin E was discovered in 1922 in research into reproduction in rats; the name tocopherol comes from the Greek 'tokos' (birth) and 'pherein' (to bear). Alpha-tocopherol is the form that the body retains best and on which the reference values are based. Vitamin E works together with vitamin C, which can restore oxidised vitamin E.

Good sources are vegetable oils (sunflower, wheat germ and olive oil), nuts, seeds and wholegrain products. With a varied diet, deficiency is rare; it mainly occurs with conditions in which fat is poorly absorbed.

Vitamin E and EFSA – what is scientifically recognised?

The following health claim is authorised for vitamin E (Regulation (EU) 432/2012):

"Vitamin E contributes to the protection of cells from oxidative stress."

The claim applies to products that provide at least 15% of the reference intake per daily serving, i.e. at least 1.8 mg vitamin E. This applies to Vitamine E-8 (100 mg per capsule) and Astamax (12 mg per softgel). Health claims do not apply to the Tallow Balsem, a cosmetic product.

The eight forms of vitamin E – more than just alpha

Tocopherols: alpha-, beta-, gamma- and delta-tocopherol. Alpha-tocopherol dominates in the blood; gamma-tocopherol is actually the most common form in many foods, such as soya and corn oil.

Tocotrienols: alpha-, beta-, gamma- and delta-tocotrienol. They have an unsaturated side chain and are found mainly in rice bran, palm oil and annatto seed. They are researched separately, but the research is still very much in development.

Natural or synthetic: natural vitamin E (d-alpha-tocopherol) consists of a single form. Synthetic vitamin E (dl-alpha-tocopherol) is a mixture of eight variants, of which the body uses about half. On the label you can recognise natural vitamin E by the 'd-'.

Vitamin E at Plenthera and other forms on the market

Complete vitamin E complex – at Plenthera

Vitamine E-8 from Vitals (60 capsules) contains all eight natural forms in a plant-based liquid capsule: 100 mg-TE vitamin E per capsule, from mixed tocopherols (including 85 mg d-alpha- and 55 mg d-gamma-tocopherol) and mixed tocotrienols (including 18.5 mg alpha- and 22.5 mg gamma-tocotrienol). 1 capsule per day, vegan.

Vitamin E in combination – at Plenthera

Astamax from Vitals (120 softgels) combines 6 mg astaxanthin from the microalga Haematococcus pluvialis with 12 mg natural vitamin E and 75 mg vitamin C per softgel. The softgel contains bovine gelatine. Read more about astaxanthin at algae.

Vitamin E in skincare – at Plenthera

The Tallow Balsem with vitamin E from Plent (120 ml) is a balm of purified tallow and argan oil with added vitamin E (tocopherol), rosemary and lemon oil, for external use. There is also a combination with Pure Marine Collageen. In cosmetics, vitamin E mainly protects the oils in the product.

Other forms on the market

Individual d-alpha-tocopherol, mixed tocopherols without tocotrienols and tocotrienols from annatto. We do not currently stock these. Vitamin E is also found in many multivitamins.

How do you use vitamin E?

1. Follow the dosage on the label.
2. Take vitamin E with a meal that contains some fat; it is fat-soluble.
3. Add up vitamin E from several products, for example from a multivitamin, and stay below the safe upper limit of 300 mg per day.
4. Do you use blood thinners? Then consult your doctor or anticoagulation clinic first; high dosages of vitamin E can enhance their effect.
5. Stop high-dose vitamin E a few days before a planned operation, in consultation with your doctor.
6. The Tallow Balsem is for external use only.

Myths and misconceptions about vitamin E

Myth 1: "Synthetic vitamin E works just as well as natural."

Not per milligram. The body uses about half of synthetic dl-alpha-tocopherol. That is why it is calculated in mg-TE (alpha-tocopherol equivalents).

Myth 2: "The more vitamin E, the better for the heart and blood vessels."

Not demonstrated. Large studies with high dosages of vitamin E showed no protection of the heart and blood vessels. High dosages can, however, affect blood clotting.

Myth 3: "Vitamin E on the skin works the same as a capsule."

No. On the skin, vitamin E works at the surface and is hardly absorbed into the body. A capsule works via the diet.

Combining vitamin E with other supplements

• Vitamin C: vitamin C also contributes to the protection of cells from oxidative stress and can restore vitamin E.
• Omega 3: vitamin E protects polyunsaturated fatty acids against oxidation and is therefore often added to fish oil.
• Vitamin A and vitamin D: the other fat-soluble vitamins.
• Q10: another fat-soluble antioxidant in the cell membranes.
• Multivitamin: add up the vitamin E from both products.

Frequently asked questions

What is the difference between natural and synthetic vitamin E?

Natural vitamin E (d-alpha-tocopherol) consists of a single form that the body retains well. Synthetic vitamin E (dl-alpha-tocopherol) is a mixture of eight variants, of which the body uses only some; per milligram it provides about half the activity. On the label you can recognise natural vitamin E by the 'd-'.

How much vitamin E do I need per day?

The reference intake (RI) on labels is 12 mg per day. EFSA sets the safe upper limit for adults at 300 mg per day.

What are tocotrienols?

The other half of the vitamin E family: alpha-, beta-, gamma- and delta-tocotrienol. They are found in, among other things, rice bran, palm oil and annatto seed and are researched separately. Vitamine E-8 from Vitals contains all four.

What does mg-TE mean?

mg-TE stands for milligrams of alpha-tocopherol equivalents: the amount of vitamin E activity, converted to alpha-tocopherol. The old unit IU is still stated on some labels; for natural vitamin E, 1 IU is about 0.67 mg.

Does vitamin E on the skin work the same as vitamin E from a capsule?

No. In skincare, vitamin E mainly protects the oil in the product and the skin at the surface; it is hardly absorbed into the body. A capsule works via the diet.

Can I use vitamin E with blood thinners?

High dosages of vitamin E can enhance the effect of blood thinners. If you use blood thinners, consult your doctor or anticoagulation clinic first.

Sources

• Regulation (EU) 432/2012 – list of permitted health claims.
• EFSA (2006) – Tolerable Upper Intake Levels for Vitamins and Minerals (vitamin E).
• EFSA NDA Panel (2015) – Scientific Opinion on Dietary Reference Values for vitamin E as α-tocopherol. EFSA Journal 13(7):4149.
• Traber MG & Atkinson J (2007). Vitamin E, antioxidant and nothing more. Free Radic Biol Med 43(1):4–15.
• Sen CK, Khanna S & Roy S (2006). Tocotrienols: vitamin E beyond tocopherols. Life Sci 78(18):2088–2098.
• Sesso HD et al. (2008). Vitamins E and C in the prevention of cardiovascular disease in men: the Physicians' Health Study II randomized controlled trial. JAMA 300(18):2123–2133.