Rhonda Patrick on Vitamin E
6 episodes · 11 references · 2014–2020
- Patrick views vitamin E as a critical antioxidant for vascular health, specifically for preventing lipoprotein oxidation and atherosclerosis. - She warns that high-dose alpha-tocopherol supplementation (400 IU/day) can deplete gamma tocopherol by 50%, and recommends supplements containing both forms. - No evidence of personal consumption; no discussion of specific brands or her own dosing regimen.
Benefits
- Vitamin E prevents lipoprotein oxidation in the vascular system, a major contributing factor to atherosclerosis. - Supplementation with vitamins C and E reduced atherosclerotic lesions, corresponding to a 90% increase in plasma vitamin E levels. - Vitamin E prevents DNA oxidation damage and contributes to decreased all-cause mortality alongside vitamins D, B, and omega-3s.
Best Practices
- Patrick cautions against exceeding the RDA of 22.4 IU/day, as large doses may not be beneficial. - Supplements should contain both alpha and gamma tocopherols to avoid depleting gamma tocopherol. - Doses of 400 IU/day (10-20x RDA) for two years depleted gamma tocopherol by up to 50%.
Cautions
- High-dose alpha-tocopherol supplementation (400 IU/day for 2 years) depletes gamma tocopherol levels by as much as 50%. - Smokers' breast milk contains lower vitamin E levels, potentially driving a pro-oxidative state in infants. - Exceeding the RDA without including gamma tocopherol may create imbalanced antioxidant status.
“Nutrition research has demonstrated the positive benefits of micronutrient supplementation such as vitamins D, E, B and omega-3 fatty acids on disease prevention and decreasing all-cause mortality.”
Rebuttal to Anti-Vitamin Editorial: "Enough is Enough"
“Supplemental vitamin E has been shown to prevent oxidation and prevent damage to DNA, which is a great thing if you don't have cancer.”
Do Antioxidants Cause Cancer?
“Vitamin E is a very important antioxidant especially for lipoproteins in the vascular system; it prevents them from being oxidized, which is a major contributing factor to atherosclerosis.”
Rhonda's Ultimate Micronutrient Smoothie
“Healthy adults who took one gram of vitamin C, 800 IU's of vitamin E or a placebo every day for two months looked at whether antioxidants could lower C reactive protein. The vitamin C and E decreased the reactive protein nearly 17 percent.”
Vitamin C: Oral vs. Intravenous, Immune Effects, Cancer, Exercise Adaptation & More
“Taking large doses of it larger than what RDA recommends, which is currently 22.4 IU a day, may not necessarily be a good thing.”
Do Antioxidants Cause Cancer?
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