Vitamin E

Vitamin E is a fat-soluble antioxidant. Your body uses it to protect cell membranes from free-radical damage, especially the lipid layers of skin cells, red blood cells and the cells lining your blood vessels.^[1] It also plays a part in immune function and in the regulation of inflammation.

If you have heard about vitamin E for skin protection, period pain or perimenopausal symptoms, this page covers the forms that exist, how much you need and what the research actually shows for women.

Forms of vitamin E

Vitamin E is a family of eight fat-soluble compounds. Four tocopherols (alpha, beta, gamma, delta) and four tocotrienols. Only alpha-tocopherol is recognised by the body for human nutritional requirements.^[1]

D-alpha-tocopherol is the natural form, extracted from vegetable oils. Your liver preferentially binds and recirculates this form through a transport protein called alpha-TTP. It is the form your body recognises most efficiently.^[1]

DL-alpha-tocopherol and DL-alpha-tocopheryl acetate are the synthetic forms. The acetate ester is widely used in supplements because the acetate group protects the molecule from oxidation, giving it a much longer shelf life than the free natural form. Once swallowed, gut enzymes cleave the acetate group and release alpha-tocopherol for absorption. The synthetic version is a mix of eight stereoisomers.^[1]

Mixed tocopherols products include gamma, beta and delta forms alongside alpha. Some research suggests gamma-tocopherol has distinct anti-inflammatory effects. Evidence for benefit beyond alpha-tocopherol alone is still limited.^[1]

Tocotrienols are the other branch of the vitamin E family. They are studied mainly for cardiovascular and metabolic effects. They are not used to meet basic vitamin E requirements.^[1]

nouxx Cycle Routine uses DL-alpha-tocopheryl acetate. The acetate form helps protect vitamin E from oxidation during storage. The body breaks down the ester during absorption.^[1]

How much you need

The European Food Safety Authority sets the adequate intake for adult women at 11 mg of alpha-tocopherol per day. The EU Nutrient Reference Value used on supplement labels is 12 mg.^[1]

Most women in Europe meet this from food when intake of nuts, seeds and vegetable oils is regular. Restrictive diets, very low-fat diets and certain malabsorption conditions reduce vitamin E status. Because vitamin E is fat-soluble, taking it with a meal that contains some fat improves absorption.^[1]

The science on women's health

Period pain

A 2022 systematic review and meta-analysis pooled eight randomised trials with 1,002 women on vitamin E for primary dysmenorrhea. Vitamin E significantly reduced pain intensity in the first month of use. The effect grew larger by the second month. No serious side effects were reported.^[3] A separate 2020 review of micronutrients for period pain found vitamin E among the nutrients with a measurable effect on pain scores.^[4] The biology is consistent. Vitamin E inhibits the release of arachidonic acid. That lowers the prostaglandins that drive uterine cramping.^[3]

EU authorised health claims

Under EU law, vitamin E is officially authorised to carry the following health claim:

• Vitamin E contributes to the protection of cells from oxidative stress^[2]

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References

[1] National Institutes of Health, Office of Dietary Supplements. Vitamin E: Fact Sheet for Health Professionals. ods.od.nih.gov/factsheets/VitaminE-HealthProfessional

[2] Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods. Official Journal of the European Union, 25 May 2012. eur-lex.europa.eu

[3] Alikamali M, Mohammad-Alizadeh-Charandabi S, Maghalian M, Mirghafourvand M. The effects of vitamin E on the intensity of primary dysmenorrhea: a systematic review and meta-analysis. Clinical Nutrition ESPEN 2022;52:50-59. doi.org/10.1016/j.clnesp.2022.10.001

[4] Saei Ghare Naz M, Kiani Z, Rashidi Fakari F, et al. The effect of micronutrients on pain management of primary dysmenorrhea: a systematic review and meta-analysis. Journal of Caring Sciences 2020;9(1):47-56. doi.org/10.34172/jcs.2020.008