The shelves of a well-stocked nutritional supplement shop can be confusing, with thousands of bottles of capsules, tablets, powders and oils bearing the scientific names of a myriad of nutrients. Even when searching for something as basic as vitamin E, you can feel baffled by the prevalence of scientific lingo that seems well beyond a layman's grasp. Buy the type of vitamin E most readily used by your body.
Types of Vitamin E
When it comes to vitamin E, there are eight different nutrients that are referred to by that name. All of them are antioxidants. Four of them belong to a class of compounds called tocopherols. The other four are referred to as tocotrienals. One of them, alpha-tocopherol, is considered the most nutritionally significant form of vitamin E found in the human body, according to the Linus Pauling Institute. Another form, gamma-tocopherol, is the type of vitamin E most prevalent in the American diet.
Functions of Vitamin E
Vitamin E is primarily known for its antioxidant properties. Exposure to toxins and the normal metabolic processes of the human body can lead to the production of unstable molecules called free radicals. Free radicals are known to cause cell damage by destroying fats in cell membranes. Antioxidants such as vitamin E stabilize free radicals so that they are no longer a threat to cells. Vitamin E in the form of alpha tocopherol is also known to increase dilation of blood vessels, and to reduce blood clots, both of which can be helpful to patients with cardiovascular disease.
RDA for Vitamin E
The recommended dietary allowance of vitamin E for adults is 15 mg per day, but it's important to note that this standard applies specifically to vitamin E in the form of alpha-tocopherol. Maret Traber, a professor of nutrition with the Linus Pauling Institute states that this daily amount may not be reached even in a diet rich in fresh produce and low in fat.
Sources of Alpha-Tocopherol
The use of certain types of vegetable oils can influence what type of vitamin E you are consuming. Soybean, corn and canola oil are significantly higher in gamma-tocopherol than alpha-tocopherol. Olive, safflower and sunflower oils are higher in alpha-tocopherol than gamma-tocopherol. Alpha-tocopherol is also found in almonds, hazelnuts and avocados. Furthermore, synthetic alpha-tocopherol, also know as dl-alpha-tocopherol, is only half as nutritionally active as natural, or d-alpha-tocopherol, according to Traber.
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