Why is information on proper vitamin E family member dosage missing? Government health agencies only list one member, alpha tocopherol. In the USA, RDI for vitamin E as alpha tocopherol is 15mg. or about 20 IUs. The other 7 vitamin E family members have various levels of vitamin E alpha tocopherol activity but this is not allowed to be added in label nutritional box. As you have most likely read in previous articles, there are functions for the other E family members that are unique from the antioxidant alpha tocopherol vitamin E function. ref ref Some scientists are now calling for a separate vitamin classification for the tocotrienols. ref
This is one of the most under-studied areas of vitamin E research. Different dietary food practices yield different amounts of the vitamin E family members. Major research projects are needed between Countries with different diets and vitamin E amounts compared to health associations.
One point to add to the mix is that some of the lesser vitamin E members in tissues and glands, after they function to protect cells, turn into very cytotoxic forms that require quick neutralization. This points out the need for a totality approach to vitamin E formulas and other nutrients, like vitamin C, selenium, zinc, which are part of the detox apparatus.
Looking at absorption, this new study adds and changes some past assumptions. ref It reveals differences at each stage of absorption and assimilation and where each form goes. It is very complicated. Vitamin E as alpha tocopherol tends to self reduce absorption with increasing dosage amounts.
Here are a number of studies that look at vitamin E family dosages and length of time in body. ref ref ref ref ref
Chief among functions for vitamin E as alpha tocopherol is to protect against polyunsaturated fatty acids from oxidization. Thus, alpha tocopherol rides along with PUFA's as they travel throughout the circulation system. Tocotrienols tend to predominate in cell membranes which are composed of fatty acids as phospholipids, offering great antioxidant protection.
| Age | Males | Females | Pregnancy | Lactation |
|---|---|---|---|---|
| 0–6 months* | 4 mg | 4 mg | ||
| 7–12 months* | 5 mg | 5 mg | ||
| 1–3 years | 6 mg | 6 mg | ||
| 4–8 years | 7 mg | 7 mg | ||
| 9–13 years | 11 mg | 11 mg | ||
| 14+ years | 15 mg | 15 mg | 15 mg | 19 mg |
*Adequate Intake (AI)
FYI: There are studies that show a difference of vitamin E action direction at different amounts such as positive at lower amounts while negative at higher amounts. Determining proper supplement amounts is still somewhat unknown as well as the ideal ratios between the vitamin E family members. ref Thus, the recommendations on the new vitamin criteria are precautionary low.
| Form | Alternative name | mg a-tocopherol equivalence |
|---|---|---|
| d-a-tocopherol | RRR-a-tocopherol | 1 |
| d-a-tocopherol acetate | RRR-a-tocopherol acetate | 0.91 |
| d-a-tocopherol acid succinate | RRR-a-tocopherol acid succinate | 0.81 |
| dl-a-tocopherol | all-rac-a-tocopherol | 0.74 |
| dl-a-tocopherol acetate | all-rac-a-tocopherol | 0.67 |
| d-ß-tocopherol | RRR-ß-tocopherol | 0.25-0.40 |
| d-?-tocopherol | RRR-?-tocopherol | 0.10 |
| a-tocotrienol | 0.25-0.30 |