Confused about the different forms of vitamin E? The Wellness Advisor is here to help

Vitamin E is a fat-soluble vitamin essential for human health. It is a powerful antioxidant that scavenges free radicals and helps protect cell membranes from damage. Vitamin E is involved in various processes in the body that help inhibit atherosclerosis, maintain healthy blood flow, contribute to healthy nerve, brain, and support immune function.

Our body, however, does not synthesize vitamin E, making it essential that we get the vitamin from foods. The best sources of vitamin E are wheat germ oil, polyunsaturated vegetable oils, seeds and nuts. Supplementation may be needed if these foods are lacking in your diet.

Natural E occurs naturally in foods and is referred to as d-alpha-tocopherol. Synthetic E is found in fortified foods and is usually in a form called dl-alpha tocopheryl acetate. Both the natural and synthetic forms are used in supplements. Gram for gram, natural E has more biological activity than synthetic E, although this is only accounted for when stated in International Units (IU). However, the potency of natural verses synthetic remains controversial.

The benefits of both synthetic and natural vitamin E are largely due to the antioxidant activity of alpha-tocopherol. Alpha-tocopherol, both synthetic and natural, is thought to be the most beneficial and therapeutically useful form of vitamin E. In fact, E requirements set by the Food & Nutrition Board of the Institute of Medicine refer only to the alpha-tocopherol form. Other forms of vitamin E, however, such as gamma-tocopherol, have been linked to health benefits, and particularly to heart health.

Supplements containing synthetic E offer the alpha-tocopherol form of vitamin E. Supplements containing natural E offer mostly alpha-tocopherol but may also contain small amounts of other forms of E such as gamma-tocopherol. Both synthetic and natural alpha-tocopherol may benefit heart health, immune function, and skin health. Those with malabsorption disorders may benefit most from natural or water-soluble vitamin E.