Vitamin E (tocopherols, tocotrienols) C
An antioxidant without a proven effect on performance; the effect is not confirmed
Citable fact
«Vitamin E (tocopherols, tocotrienols)» — evidence level C. Dosage: The adult requirement is 15 mg of alpha-tocopherol per day. In supplements, 200–800 IU (135–540 mg) have been studied, but a meta-analysis did not confirm an effect on performance. The upper safe level for supplements is 1000 mg per day: above that — increased bleeding risk, and in large studies high doses were associated with increased all-cause mortality. Source: PMID 25068790, permanent link to the source in the list below.
How it works
The main fat-soluble membrane antioxidant: it breaks the chain of lipid peroxidation. Deficiency is rare and manifests as hemolysis and neuropathy.
Dosage and intake
The adult requirement is 15 mg of alpha-tocopherol per day. In supplements, 200–800 IU (135–540 mg) have been studied, but a meta-analysis did not confirm an effect on performance. The upper safe level for supplements is 1000 mg per day: above that — increased bleeding risk, and in large studies high doses were associated with increased all-cause mortality.
With fatty food; the time of intake does not affect the effect.
Forms
Alpha-tocopherol (acetate and succinate) and mixed tocopherols have been studied; alpha-tocopherol succinate at high doses has been studied as a drug, not as a supplement.
What is confirmed
- Corrects a rare deficiency manifested by hemolysis and neurological disorders
- Protects membrane lipids from peroxidation
Adverse effects and limitations
- Above 1000 mg per day — increased bleeding risk, especially on anticoagulants
- High doses in large studies were associated with increased mortality
- Sports benefit is not confirmed: there is no effect on performance
Interactions
- Enhances the effect of anticoagulants and antiplatelet agents
- High doses reduce vitamin K uptake
- May enhance the effect of chemotherapy drugs — only as prescribed by a doctor
Who must not use it
- Under 18 years: The requirement is covered by the diet; routine supplements are not recommended.
- Pregnancy and lactation: The requirement is 15 mg per day; high doses are not recommended without a doctor's prescription.
- taking anticoagulants
- vitamin K deficiency
- hemorrhagic conditions
Sources
- Effects of vitamin E supplementation on exercise-induced oxidative stress: a meta-analysis · Stepanyan V, Crowe M, Haleagrahara N · Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme, 2014 · PMID 25068790
- Antioxidants and Exercise Performance: With a Focus on Vitamin E and C Supplementation · Higgins MR, Izadi A, Kaviani M · International journal of environmental research and public health, 2020 · PMID 33203106
See also
Open in the app
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