Authors: Kate Scott, DipNut, mBANT, rCNHC, mIFM – DNApal co-founder | Nutrition & genetics specialist | BANT registered nutritionist

You may be aware of vitamin E as an integral ingredient in some of your skincare products, but are you clued up on ALL the benefits of this important vitamin? Don’t worry; we’ve got your back! Read on to find out more.

What is vitamin E?

Vitamin E is a fat-soluble vitamin that acts as an antioxidant in the body, protecting cells from damage caused by free radicals. Your body does not naturally create this nutrient, so you need to get it from external sources, such as food or supplements. Vitamin E refers to a group of compounds called tocopherols and tocotrienols, which comprises of a group of eight compounds, including four tocopherols (alpha, beta, gamma, and delta) and four tocotrienols (alpha, beta, gamma, and delta). While all these forms have antioxidant properties, alpha-tocopherol is the most commonly found and studied in supplements.

Benefits of vitamin E:

Here are several potential benefits associated with vitamin E supplementation:

Antioxidant activity:

Vitamin E’s biggest superpower is as a powerful antioxidant that helps protect cells from damage caused by free radicals, which are unstable molecules that can contribute to chronic diseases and ageing. Vitamin E helps maintain cellular health and supports the immune system by neutralising free radicals.

Heart health:

Some research suggests that vitamin E may contribute to cardiovascular health. It may help prevent the oxidation of low-density lipoprotein (LDL) cholesterol, often referred to as “bad” cholesterol. Oxidised LDL cholesterol can contribute to plaque formation in arteries, potentially leading to cardiovascular problems. Vitamin E’s antioxidant properties may help reduce the risk of heart disease.

Skin health:

Vitamin E is commonly used in skincare products due to its potential benefits for the skin. It helps protect the skin from damage caused by environmental factors such as UV radiation, pollution, and ageing. Additionally, vitamin E may aid in moisturising the skin, promoting healing, reducing inflammation, and improving the skin’s overall appearance.

Eye health:

Vitamin E plays a role in maintaining healthy eyes. It helps protect the cells of the eyes from oxidative stress. It may reduce the risk of age-related macular degeneration (AMD) and cataracts, common eye conditions that can lead to vision loss.

Immune function:

Adequate vitamin E levels are essential for supporting a healthy immune system. It helps regulate immune responses and enhances the activity of certain immune cells. Some studies suggest that vitamin E supplementation may enhance immune function in elderly individuals or those with compromised immune systems (a).

Cognitive health:

Vitamin E has been studied for its potential role in preserving cognitive function, particularly in older adults (b). Some research suggests that vitamin E may help reduce the risk of age-related cognitive decline and Alzheimer’s disease.

Vitamin E from food sources:

Some good food sources of vitamin E include:

Nuts and Seeds: Almonds, sunflower seeds, hazelnuts, peanuts, and their respective nut butters are excellent sources of vitamin E.

Extra Virgin Olive Oil: A rich source of vitamin E—a tablespoon supplies around 13% of your daily vitamin E requirement.

Green Leafy Vegetables: Spinach, kale, and Swiss chard are examples of leafy greens that contain vitamin E.

Avocado: This creamy fruit is a good source of vitamin E, along with other beneficial nutrients.

Shellfish: Shrimp and crayfish are sources of vitamin E and other essential nutrients.

Fruits: Mangoes, kiwi, and papaya are fruits that provide some amount of vitamin E.

It’s worth mentioning that vitamin E is sensitive to heat and light and can be lost during cooking or processing. To retain the maximum amount of vitamin E in your food, eating these foods in their raw or minimally processed forms is advisable.

RDA UK:

For adults in the UK, the RDA is set at 4 milligrams (mg) of alpha-tocopherol equivalents (ATE) per day. This value includes both natural and synthetic forms of vitamin E, with 1 mg of alpha-tocopherol equivalent being equal to 1 milligram of alpha-tocopherol, 1.49 milligrams of d-alpha-tocopherol, or 2 milligrams of dl-alpha-tocopherol.

Vitamin E and absorption:

Genetics:

Genetics can affect how the body absorbs and utilises various nutrients, including vitamin E, which is absorbed in the small intestine with dietary fats and then transported through the bloodstream to various tissues.

Several genes are involved in the absorption and metabolism of vitamin E. One of the key genes is the gene encoding the alpha-tocopherol transfer protein (TTPA). It encodes a protein responsible for transporting active vitamin E in the bloodstream. Mutations in this gene can hinder the absorption and utilisation of vitamin E.

Genes involved in the metabolism of lipids (fats), or genes involved in fat digestion, as well as genes involved in recycling and excreting vitamin E and its metabolites, also impact our vitamin E levels. For example, the APOE gene influences the metabolism and transport of lipoproteins, including those that carry vitamin E in the bloodstream.

The APOE gene has three common variants: APOE2, APOE3, and APOE4. These variants determine the structure of the apolipoprotein E protein, which plays a role in lipid metabolism. APOE4 is associated with altered lipoprotein metabolism, lower plasma levels of vitamin E, and an increased risk of developing cardiovascular diseases and Alzheimer’s disease.

It is important to note that while genetics can influence the absorption and utilisation of vitamin E, genes are not your destiny. Other factors, such as dietary intake, overall health, and interactions with other nutrients, also play significant roles in determining vitamin E status. If you have concerns about your vitamin E absorption or have a family history of vitamin E-related issues, it is recommended to consult with a healthcare professional or a genetic counsellor who can provide personalised guidance and recommendations.

The absorption of vitamin E in the human body is a complex process influenced by various factors. While no specific known agonists or antagonists directly modulate vitamin E’s absorption, certain factors can affect its absorption.

Factors that enhance vitamin E absorption:

Dietary fat:

Vitamin E is a fat-soluble vitamin, so the presence of dietary fat in a meal can enhance its absorption. Consuming foods rich in healthy fats, such as oils, nuts, seeds, and avocados, can facilitate the absorption of vitamin E.

Bile and pancreatic enzymes:

Bile salts and pancreatic enzymes play a role in the digestion and absorption of dietary fats, including vitamin E. Adequate secretion of bile and pancreatic enzymes is necessary for optimal absorption of vitamin E.

Micellar solubilisation:

Vitamin E is incorporated into micelles in the small intestine, which aids its absorption. Substances that enhance micellar solubilisation, such as phospholipids and certain dietary fibres, can indirectly enhance vitamin E absorption.

Factors that may reduce vitamin E absorption:

Low-fat diets:

Since vitamin E is fat-soluble, consuming a low-fat diet can lead to reduced absorption. Including sources of healthy fats in the diet can help overcome this limitation.

Intestinal disorders:

Certain intestinal disorders, such as celiac disease, cystic fibrosis, and chronic pancreatitis, can impair the absorption of fat-soluble vitamins, including vitamin E.

Medications:

Some medications, like bile acid sequestrants (e.g., cholestyramine) used to lower cholesterol, can bind to dietary fat and interfere with the absorption of fat-soluble vitamins, including vitamin E. However, the overall impact on vitamin E absorption may vary depending on the specific medication and dosage.

To meet our vitamin E needs, it is important to consume foods that are rich in this vitamin, such as nuts and seeds (e.g., almonds, sunflower seeds), extra virgin olive oil, green leafy vegetables (e.g., spinach, kale), and fortified cereals or products. Additionally, vitamin E supplements are available for individuals who may have specific dietary restrictions or require additional supplementation.

Please feel free to comment or email hello@dnapal.me for more advice. Order a DNApal Health Package today to find out how your genes influence your dietary and nutritional needs and much more!

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