The 8 Forms of Vitamin E: Functions, Uses, and Brain Health
Your body has the ability to make many nutrients; however, some can solely be obtained through diet, one of which is vitamin E.
Proper vitamin E intake offers a range of benefits, from supporting your vision, skin, and heart health to your long-lasting brain health.1 With vitamin E deficiency affecting around 90% of Americans, it's crucial to aim for an adequate intake through diet or supplements.2
Continue reading to learn about the different forms of vitamin E, where to find them, and why it's important for your lasting brain health.
What is Vitamin E?
Vitamin E is a key nutrient found in various plant-based foods, particularly in seeds, nuts, and their oils. Vitamin E is the collective term given to a group of lipid-soluble compounds, meaning it can dissolve in fats and oils. There are two groups and eight forms of vitamin E. The two groups are tocopherols and tocotrienols. The forms are named after the Greek alphabet, with alpha-tocopherol, beta-tocopherol, gamma-tocopherol, and delta-tocopherol in the first group, and alpha-tocotrienol, beta- tocotrienol, gamma-tocotrienol, and delta-tocotrienol in the second group. Although there are many forms of vitamin E, two are most commonly recognized for their health benefits and ability to meet dietary requirements: alpha-tocopherol and gamma-tocopherol.1
A Deeper Dive into Vitamin E Alpha-tocopherol and Gamma-tocopherol:
Let’s begin with alpha-tocopherol. Alpha-tocopherol is the first most abundant form in the body. Its levels in the blood depend on the liver, which processes the nutrient after absorption from the small intestine. The liver specifically re-secretes only alpha-tocopherol, meaning it releases alpha-tocopherol back into the bloodstream to be used by the body. As a result, blood and cellular levels of alpha-tocopherol are higher than other forms, and it has been the subject of more research compared to the other forms.3
Now let's look at gamma-tocopherol. Gamma-tocopherol is the second most abundant form in the body. Gamma-tocopherol, compared to alpha-tocopherol, is also the most abundant form of vitamin E in the diet. It holds unique antioxidant and anti-inflammatory activities that are particularly relevant to general health and chronic disease prevention. Unlike alpha-tocopherol, gamma-tocopherol is more extensively metabolized in the body. The liver processes gamma-tocopherol differently by breaking it down into various metabolites, which are then excreted. This rapid clearance means that gamma-tocopherol doesn't accumulate in tissues to the same extent as alpha-tocopherol, but its antioxidant and anti-inflammatory properties still contribute to disease prevention.4
Given this breakdown between the two forms, let’s look at their specific benefits for your brain health.
The Importance of Vitamin E for Brain Health
Alpha- and gamma-tocopherols are two natural forms of vitamin E stored in the brain that work together to protect functional fats that are vital to the brain (like omega-3s) from oxidative damage and reduce neuroinflammation.5
Alpha-tocopherol makes up most of the brain’s tocopherols. At the same time, gamma-tocopherol comprises a smaller portion of brain tocopherols, yet it has some antioxidant capabilities that alpha does not, as previously mentioned.6
The following are some specific brain benefits that these two forms of vitamin E may deliver:
Protects brain cells from oxidative stress: Vitamin E primarily acts as an antioxidant, which means its main job is to protect cells from damage caused by free radicals. Free radicals are unstable molecules that can damage cells and contribute to aging and chronic diseases.7
Reduces the loss of brain cells: As we age and risk of Alzheimer's disease goes up, oxidative stress is also increasing, leading to more damage and death of brain cells. Through vitamin E’s ability to lower oxidative stress, it can help prevent this damage, potentially keeping brain cells alive longer and reducing overall loss of brain cells.8
Lowers brain inflammation: Vitamin E helps reduce brain inflammation by lowering the levels of certain substances and chemicals that cause inflammation.9
Helps brain cell communication: Vitamin E supports brain cell signaling (yes, cells talk to one another and keep each other healthy through chemical “signals”) by influencing proteins in cell membranes. These proteins are crucial for sending and receiving signals between cells, which helps keep your brain functioning smoothly.7
Improves the brain’s plasticity (the ability to adapt and change): Research shows that vitamin E can help protect and improve brain functions in various situations where there is damage or stress, like exposure to harmful substances, poor diet, lack of sleep, chronic stress, and even certain diseases. This protection helps the brain stay adaptable and better at learning and memory tasks.10
Protects brain from genetics effects of APOE4 gene: Vitamin E, especially alpha-tocopherol, can be particularly beneficial for individuals with the APOE-e4 gene variant, which is linked to a higher risk of cognitive decline. Studies show that people with this gene who consume more alpha-tocopherol experience a slower rate of cognitive decline by about 16.4% than those with the lowest levels.11
Overall, reduces the risk of cognitive decline and neurodegenerative diseases, like Alzheimer’s: Vitamin E has been shown to help slow down cognitive decline, especially in Alzheimer's disease. As mentioned, it may work by reducing oxidative stress caused by a substance like amyloid beta which can build-up and may damage brain cells. Along with the other benefits mentioned above, it can help reduce brain decline in both earlier and later stages.7, 8
Both forms of alpha- and gamma-tocopherols E are important for brain health. Research shows that high levels of alpha-tocopherol were associated with fewer age-related brain issues, but only when gamma-tocopherol levels were also proportionately high. If gamma-tocopherol levels were low, the benefits of alpha-tocopherol were reduced. This suggests that too much alpha-tocopherol might limit the positive effects of gamma-tocopherol, so it’s important to ensure adequate intake of both forms.12
Some Final Considerations:
While vitamin E is a powerful nutrient for your brain's health on its own, it becomes even more effective when paired with other nutrients. Studies show that combining vitamin E with omega-3s and carotenoids like lutein and zeaxanthin creates a synergistic effect, enhancing their ability to support brain health.13 This is why focusing on a whole-diet approach is so important—it allows these nutrients to work together, providing a broader range of benefits for your brain. This suggests that supplements should also take the whole-diet synergistic approach.
Our brain health supplement, RELEVATE, includes both the alpha and gamma-tocopherols forms of vitamin E, paired with other nutrients like omega-3's, lutein and zeaxanthin, magnesium, and more for 17 comprehensive brain nutrients. RELEVATE incorporates both alpha- and gamma-tocopherol in a 1:2 (alpha:gamma) ratio to mimic brain healthy dietary intakes and to assure that alpha-tocopherol is balanced by gamma-tocopherol to synergistically improve the impact of both in the brain.14 We deliver Vitamin E in our soft gel capsule along with other oils for optimal absorption into your body. If you're looking to close nutritional gaps with Vitamin E and other nutrients often missing from the average diet, consider adding RELEVATE to your daily routine to stay on track help keep your brain sharp and strong. Learn more about RELEVATE by visiting here.
References
1. Rizvi, S. et al. The Role of Vitamin E in Human Health and Some Diseases. Sultan Qaboos Univ Med J 14, e157 (2014).
2. Traber, M. G. Vitamin E Inadequacy in Humans: Causes and Consequences. Advances in Nutrition 5, 503 (2014).
3. Vitamin E - Health Professional Fact Sheet. https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/.
4. Jiang, Q., Im, S., Wagner, J. G., Hernandez, M. L. & Peden, D. B. Gamma-tocopherol, a major form of vitamin E in diets: Insights into antioxidant and anti-inflammatory effects, mechanisms, and roles in disease management. Free Radic Biol Med 178, 347 (2022).
5. Reboul, E. Vitamin E Bioavailability: Mechanisms of Intestinal Absorption in the Spotlight. Antioxidants (Basel) 6, (2017).
6. Spector, R. & Johanson, C. E. Vitamin transport and homeostasis in mammalian brain: focus on Vitamins B and E. J Neurochem 103, 425–438 (2007).
7. Gugliandolo, A., Bramanti, P. & Mazzon, E. Role of Vitamin E in the Treatment of Alzheimer’s Disease: Evidence from Animal Models. Int J Mol Sci 18, (2017).
8. La Fata, G., Weber, P. & Mohajeri, M. H. Effects of Vitamin E on Cognitive Performance during Ageing and in Alzheimer’s Disease. Nutrients 2014, Vol. 6, Pages 5453-5472 6, 5453–5472 (2014).
9. Ambrogini, P. et al. Excitotoxicity, neuroinflammation and oxidant stress as molecular bases of epileptogenesis and epilepsy-derived neurodegeneration: The role of vitamin E. Biochimica et Biophysica Acta (BBA) - Molecular Basis of Disease 1865, 1098–1112 (2019).
10. Ambrogini, P. et al. α-Tocopherol and Hippocampal Neural Plasticity in Physiological and Pathological Conditions. Int J Mol Sci 17, (2016).
11. Liu, X., Beck, T., Dhana, K., Evans, D. A. & Rajan, K. B. Different associations of varying types of Vitamin E and cognitive function in older adults with or without APOE Ɛ4 allele. Alzheimer’s & Dementia 18, e067805 (2022).
12. Morris, M. C. et al. Brain tocopherols related to Alzheimer’s disease neuropathology in humans. Alzheimer’s & Dementia 11, 32–39 (2015).
13. Nolan, J. M. et al. Supplementation With Carotenoids, Omega-3 Fatty Acids, and Vitamin E Has a Positive Effect on the Symptoms and Progression of Alzheimer’s Disease. Journal of Alzheimer’s Disease 90, 233–249 (2022).
14. Morris, M. C. et al. Relation of the tocopherol forms to incident Alzheimer disease and to cognitive change. Am J Clin Nutr 81, 508–514 (2005).
