Supplement Detective

By Curtis Alexander, Pharm.D.

Summary: The best sources of vitamin E are foods which naturally contain all eight components of vitamin E (alpha-, beta-, delta- and gamma-tocopherols and tocotrienols) which are often times missing in processed and fortified foods.

Q: What are the best sources of vitamin E?

A: It depends on where you look.  According to the USDA’s official website some of the most rich food sources of vitamin E are cereals and other fortified grains.

These are the types of foods you’ll want to avoid.

Another problem with the USDA’s listing is it only bases it’s decision on the alpha-tocopherol component of vitamin E.

Vitamin E in it’s natural state is actually composed of eight tocopherols and tocotrienols.  The most likely reason for the USDA’s focus on the alpha-tocopherol component is because it is the most studied and has the highest bioavailability (rate and extent of absorption in the body).

And, while the seven other components do play a smaller role, they are still important.  That’s why getting natural sources of vitamin E are so important because they contain a more balanced ratio of the tocopherols and tocotrienols rather than being supplemented with just the alpha-tocopherol.

Another problem that has been seen with just taking alpha-tocopherol, either from fortified foods or cheaper vitamin E supplements, is the fact that it lowers your gamma- and delta-tocopherol concentrations in your blood.

We know from studies that gamma-tocopherol is a nucleophile.  This is a fancy chemistry term for a substance that has extra electrons to ‘donate’.  There is some evidence that gamma-tocopherol can donate some of its electrons to mutagens and essentially “trap” them and get them out of your body.

The tocotrienols have proven roles in protecting your neurons, reducing cholesterol and even cancer prevention.  Although their exact roles are still up for debate.

The point is while alpha-tocopherol is the big dog among all the vitamin E components – the other seven parts still play important roles in your body and you are not going to get them from fortified foods and, generally speaking, cheap vitamin E supplements.

This is all a long way around the barn to explain why you should focus on natural sources of vitamin E.

All eight forms of vitamin E (alpha-, beta-, gamma- and delta-tocopherols and tocotrienols) are found naturally in certain foods.  But the amounts vary.

The following table will give you a listing of the top 15 natural sources of vitamin E.  While many vegetable oils contain high amounts of vitamin E I don’t recommend consuming any of them besides extra virgin olive oil and so they are not included in this table.

Top 15 Natural Food Sources of Vitamin E