Vitamin E (Alpha-tocopherol)

The antioxidant that protects the fats in your cell membranes.

Mechanisms, studies and evidence grades for each claim above.

Functions

• Protects cell membranes from oxidative damage
• Supports immune function

Mechanism

Scavenges lipid peroxyl radicals, limiting lipid peroxidation — vitamin C regenerates vitamin E after it's used this way (see Vitamin C). This is also the mechanistic reason membrane PUFA content matters: more oxidizable substrate raises the antioxidant demand on vitamin E, which connects directly to the hub paper's linoleic acid argument.

Intake

RDA 15 mg/day alpha-tocopherol for adults. Upper limit 1,000 mg/day for supplemental alpha-tocopherol under the U.S. DRI framework.

Deficiency effects

Rare; can occur with fat malabsorption — peripheral neuropathy, ataxia, hemolytic anemia, immune impairment.

Excess effects

High doses may increase bleeding risk via a vitamin K interaction — worth noting alongside Vitamin K1 and Vitamin K2 if combining supplements.

Top foods

• Avocado
• Spinach
• Wild salmon and trout
• Olive oil
• Red palm oil (also rich in tocotrienols)

Seed oils and nuts, which top most vitamin E lists, are left off on purpose: they are also the richest sources of linoleic acid, and the extra PUFA they bring raises the demand on vitamin E that they supply (see the Mechanism section above and Linoleic Acid).

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