Tocotrienols: Benefits, Side Effects, and Dosage - Verywell Health
Tocotrienols are a type of vitamin E. Unlike other forms of vitamin E, tocotrienols are less commonly found in nature. Most of the food we eat contains tocopherols instead of tocotrienols, but several types of vegetable oils, like palm oil, contain high amounts of tocotrienols.
Most vitamin E supplements contain tocopherols and not tocotrienols. Studies also suggest that tocotrienol is a more potent form of vitamin E than tocopherol. Research also tells us that tocotrienol has many health benefits.
This article discusses tocotrienols, including health benefits and uses, side effects, potential interactions, and more.
What Are Tocotrienols Used For?
Research suggests that tocotrienols are powerful antioxidants that can combat inflammation in the body. This anti-inflammatory effect may have several potential benefits, including:
- Brain cell protection: Some studies suggest that tocotrienol has neuroprotective effects against Alzheimer's disease. Tocotrienol may also play a role in combating Parkinson's disease. However, this research was conducted in mice, not humans.
- Decreased cancer risk: There's evidence that tocotrienols can suppress the growth of different malignancies, including those of breast, lung, ovary, prostate, liver, brain, colon, myeloma, and pancreas. However, in a pilot human study, there was no association between tocotrienols supplementation and survival in women with early breast cancer.
- Better heart health: Tocotrienols may prevent heart-damaging inflammation and help reduce cholesterol levels.
- Immune-boosting effects. Animal studies suggest a possible link between tocotrienols and improved immune function.
- Anti-aging benefits: A 2022 review of studies found tocotrienols protect the skin from inflammation, UV radiation, and melanin accumulation (patches of skin that become darker than the surrounding skin).
- Hair loss prevention: One small 2010 study suggests that tocotrienol supplementation may help with certain kinds of hair loss.
More Research
Overall, the research into tocotrienols is promising, but more research is needed to fully understand the potential health benefits of this form of vitamin E.
Tocotrienols vs. Tocopherols: How Are They Different?
Although both are types of vitamin E, they are structurally different. Tocopherols have a saturated side chain, whereas tocotrienols have an unsaturated side chain. Tocotrienols are thought to have more potent antioxidant properties partly because the unsaturated side chain of tocotrienol allows it to penetrate fatty tissue layers more efficiently, such as in the brain and liver.
Possible Side Effects
Researchers haven't found any notable side effects related to using tocotrienols. That said, it's best to err on the side of caution and avoid taking too much. Talk to your healthcare provider if you're considering supplementing with tocotrienols.
There's little research on the topical application of tocotrienols, but what researchers know so far suggests it's safe to apply tocotrienol-infused products to the skin. However, like with any skincare product, there's a potential for skin irritation.
At normal doses, there's no evidence that tocotrienols interact with any drugs. However, you should still talk to your healthcare provider before trying out this supplement. High amounts of tocotrienols may interfere with medications like warfarin, aspirin, cyclosporine, and tamoxifen.
Dosage and Preparation
The recommended average daily intake of vitamin E for adults is 15 milligrams (mg) per day. Taking higher amounts in supplement form may cause adverse effects. According to the National Institute of Health (NIH), too much vitamin E can increase your internal bleeding risk. The NIH cautions against taking more than 1,000 mg per day.
For most people, eating vitamin E from foods shouldn't cause any problems. If you take a supplement and get plenty of vitamin E in your diet, you may be taking too much, even if you're taking the recommended dose on the supplement bottle.
What to Look For
You can get tocotrienols through your diet. However, they're in fewer widely available foods than tocopherols. You can also take tocotrienol in supplement form.
When you're shopping for a vitamin E supplement or a multivitamin that contains vitamin E, always check the dosage. Avoid products that provide very high doses of vitamin E.
Naturally sourced vitamin E will usually be labeled as d-alpha-tocopherol. Laboratory-made vitamin E will show up as dl-alpha-tocopherol.
In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says. When choosing a supplement, look for third-party tested products and consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
Food Sources of Tocotrienols
Like with most vitamins, your best bet is to get them through food sources. Tocotrienols are a bit harder to get through your diet than tocopherols because they're primarily found in plant oils and also in a few whole grains and nuts. Plant oil sources of tocotrienols include:
- Buckthorn berry
- Corn (maize)
- Flaxseed
- Grapefruit seed
- Olive
- Palm
- Poppyseed
- Rice bran
- Sunflower
Other foods containing tocotrienols include:
Summary
Tocotrienols are a type of vitamin E. They are less commonly found in foods and supplements. Studies suggest tocotrienols are a more potent form of vitamin E than tocopherol and may have several health benefits, but more research is needed and other forms of vitamin E should not be discounted as they too have health benefits when consumed in moderate amounts.
Be sure to talk to your healthcare provider before taking supplements like vitamin E. They can advise you on potential interactions with medications you're taking and let you know the right dose for your needs. They may even recommend not supplementing if you get enough vitamin E through your diet or have certain health conditions.
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