Vitamin E (Alpha-Tocopherol)
Specialistalso —
What it isVitamin E is a family of fat-soluble antioxidants. Alpha-tocopherol is the most active form in humans, but the mixed tocopherols and tocotrienols together provide the full benefit.
DoesProtects cell membrane lipids from peroxidation; supports cardiovascular and neurological health.
GoodAdequate vitamin E protects membranes against oxidative damage and supports skin and cardiovascular health.
BadDeficiency is rare in adults but causes neuropathy and anemia. High-dose alpha-tocopherol alone can disrupt the mixed tocopherol balance and raise bleeding risk.
- Standard
- 5.5–17 mg/L.
- Optimal
- 10–15 mg/L (narrow target)
- Modifiers
- Falls with fat malabsorption; smokers need more.
How to optimize
- Lifestyle
- Quit smoking.
- Diet
- Almonds, sunflower seeds, hazelnuts, avocado, olive oil, wheat germ.
- Supplements
- Mixed tocopherols (200 IU/day) rather than alpha-tocopherol alone.
- Peptides
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- Drugs
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Reference ranges are general adult lab norms; optimal ranges are editorial picks from the longevity literature — not medical advice. Always interpret results with your physician.
within Vitamins