When it comes to taking care of our health, we’re all looking for ways to make sure that we stay healthy and get essential nutrients. Mixed tocopherols, a rare form of vitamin E sourced from plants or grains, are a powerful and natural solution to ensure your body is equipped with the right amount of this vital nutrient.
While mixed tocopherols may seem ideal given its many potential advantages for human wellbeing you must understand how much should be consumed and what the side effects can be when taken in large doses.
What are Mixed Tocopherols?
Mixed tocopherols are a mix of the four main tocopherols that can be found in vitamin E, which are delta, alpha, gamma, and beta tocopherols. They are a group of organic compounds consisting of various methylated phenols. Primarily, mixed tocopherols are used as an antioxidant or vitamin supplement due to their Vitamin E activity and properties. They help in neutralizing potentially damaging free radicals in the body .
What are their Benefits?
1) Cardiovascular Health
Mixed tocopherols, forms of Vitamin E, are known to contribute significantly to cardiovascular health. They help prevent the oxidation of low-density lipoprotein (LDL), also known as ‘bad cholesterol,’ thereby reducing the risk of heart disease. [1]
2) Antioxidant Properties
They act as powerful antioxidants, neutralizing harmful free radicals in the body. They help protect cells from damage by neutralizing free radicals which are harmful molecules that can lead to cell mutation and subsequently, cancer [2]. Tocopherols also enhance the function of the immune system and inhibit the growth of cancer cells.
3) Skin Health
Mixed tocopherols have a beneficial effect on skin health. They offer protection against damage from the sun’s ultraviolet rays and also aid in the prevention of skin aging by boosting collagen production. Furthermore, vitamin E has antitumorigenic and photoprotective properties [3].
4) Eye Health
Research suggests that regular consumption of Vitamin E, including mixed tocopherols, can help lower the risk of age-related macular degeneration and cataract formation, both of which are two major causes of vision loss in older adults [4].
4. Narrow Feet Foot Placement
that protect brain cells from the damaging effects of free radicals, which are often elevated in Alzheimer’s patients. Research indicates that high-dose Vitamin E supplementation may reduce the rate of decline in people with mild to moderate Alzheimer’s [5], possibly by the maintenance of neuronal health and function.
Are there any Side Effects?
Mixed tocopherols, forms of vitamin E, are commonly used as dietary supplements and food additives. Although generally considered safe, some people may experience side effects. For individuals sensitive to vitamin E, digestive discomfort such as nausea, diarrhea, or stomach cramps can occur. In rare cases, high doses of vitamin E may lead to blurred vision, weakness, dizziness, and fatigue.
Furthermore, mixed tocopherols can interact negatively with certain medications, potentially altering their effectiveness. For instance, it can increase the risk of bleeding when taken with blood-thinning medications. People undergoing surgery or those with certain medical conditions such as diabetes or rheumatic heart disease should consult healthcare professionals before taking dietary supplements with mixed tocopherols.
While vitamin E is a potent antioxidant beneficial for overall health, it is essential to maintain a balance. Overconsumption, especially from supplements, can lead to hypervitaminosis E, a condition characterized by excessive bleeding and hemorrhage, and even stroke.
Although, as previously mentioned, tocopherols can help prevent cancer studies have shown that men who took excessive quantities of tocopherols were at higher risk of developing prostate cancer [6].
| Age | Non-pregnant, non-lactating individuals | Pregnant individuals | Lactating individuals |
|---|---|---|---|
| 0–6 months | 4 mg | ||
| 7–12 months | 5 mg | ||
| 1–3 years | 6 mg | ||
| 4–8 years | 7 mg | ||
| 9–13 years | 11 mg | ||
| 14+ years | 15 mg | 15 mg | 19 mg |
However, taking a dose slightly above the daily intake value does not lead to serious side effects. According to NIH, tolerable upper intake levels for vitamin E are [8]:
| Age Male Female Pregnancy Lactation |
|---|
| 1–3 years 200 mg 200 mg |
| 4–8 years 300 mg 300 mg |
| 9–13 years 600 mg 600 mg |
| 14–18 years 800 mg 800 mg 800 mg 800 mg |
| 19+ years 1,000 mg 1,000 mg 1,000 mg 1,000 mg |
Are there any Alternatives to Mixed Tocopherols?
Yes, there are alternatives to mixed tocopherols for those seeking different sources of vitamin E or individuals with specific dietary restrictions. One such alternative is pure alpha-tocopherol supplements, which contain only one type of vitamin E, unlike mixed tocopherols.
However, it’s important to note that different forms of tocopherols have different benefits, and alpha-tocopherol alone may not provide the comprehensive antioxidant benefits of mixed tocopherols.
Another alternative is obtaining vitamin E naturally from food sources. Nuts and seeds, green leafy vegetables, and certain types of fish and oils are all rich in vitamin E and can be an excellent way to incorporate this essential nutrient into your diet without needing supplements.
Mixed tocopherols, or vitamin E, are found in a variety of foods. Therefore including these in your diet can help ensure you get this key nutrient:
· Almonds
· Sunflower seeds
· Spinach
· Broccoli
· Kiwi
· Mango
· Tomatoes
· Peanuts
· Avocados
· Shrimp
· Olive oil
· Wheat germ oil
· Hazelnuts
· Pine nuts
· Atlantic Salmon
Conclusion:
In conclusion, mixed tocopherols are a complex mix of vitamins that can be beneficial to your health in multiple ways. While they have many potential benefits, such as enhancing cardiovascular health, antioxidant properties, skin health, eye health, and brain health; there may still be some side effects associated with them. Therefore, it is recommended that you should stick to the recommended daily intake value of tocopherols.
On the other hand, if you are looking for alternative ways to get your quota of mixed tocopherols, we have given a list of foods that can help you.
References:
1. Mathur P, Ding Z, Saldeen T, Mehta JL. Tocopherols in the Prevention and Treatment of Atherosclerosis and Related Cardiovascular Disease. Clin Cardiol 2015;38:570–6. https://doi.org/10.1002/clc.22422.
2. FoodData Central n.d. https://fdc.nal.usda.gov/ (accessed August 19, 2023).
3. Keen MA, Hassan I. Vitamin E in dermatology. Indian Dermatol Online J 2016;7:311–5. https://doi.org/10.4103/2229-5178.185494.
4. Chew EY, Clemons TE, Agrón E, Sperduto RD, Sangiovanni JP, Kurinij N, et al. Long-term effects of vitamins C and E, β-carotene, and zinc on age-related macular degeneration: AREDS report no. 35. Ophthalmology 2013;120:1604-1611.e4. https://doi.org/10.1016/j.ophtha.2013.01.021.
5. Browne D, McGuinness B, Woodside JV, McKay GJ. Vitamin E and Alzheimer’s disease: What do we know so far? Clin Interv Aging 2019;14:1303–17. https://doi.org/10.2147/CIA.S186760.
6. Vivarelli F, Canistro D, Cirillo S, Papi A, Spisni E, Vornoli A, et al. Co-carcinogenic effects of vitamin E in prostate. Sci Rep 2019;9:11636. https://doi.org/10.1038/s41598-019-48213-1.
7. Office of Dietary Supplements – Vitamin E n.d. https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/ (accessed August 19, 2023).
8. Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids. Washington, D.C.: National Academies Press; 2000. https://doi.org/10.17226/9810
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