Vitamin E

Essential at dietary levels. High-dose alpha-tocopherol supplementation has been associated with increased mortality in meta-analyses and is no longer recommended.

A rough internal score reflecting quantity, quality, and consistency of human evidence. Not a clinical recommendation.

Early promise from observational studies was not confirmed in large RCTs (HOPE, SELECT). Meta-analyses of high-dose alpha-tocopherol (>400 IU) show potential increased all-cause mortality. Mixed tocopherols and tocotrienols may be safer and more beneficial.

• Essential antioxidant protecting cell membranes
• Prevents lipid peroxidation
• Supports immune function at moderate doses

RDA is 15 mg (22 IU). Do not exceed 400 IU/day of alpha-tocopherol. Mixed tocopherols preferred.

• Increased bleeding risk
• Potential increased mortality at high doses
• GI discomfort
• Fatigue

High-dose alpha-tocopherol may increase hemorrhagic stroke and prostate cancer risk (SELECT). Avoid above 400 IU/day. Interacts with anticoagulants.

Alpha-tocopherol alone may deplete gamma-tocopherol. Mixed vitamin E or tocotrienol forms are likely preferable.

• Longevity40
• Immunity40