5

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Vitamin Analysis: "E" Must Stand for "Elusive"

Answered on August 19, 2014
Created January 19, 2011 at 4:50 PM

I track my food intake through CRON-O-METER and just ran a report. The strict paleo regime I've been following looks pretty amazing when vitamins and lipids are analyzed. The only glaring gap in the whole shebang seems to be Vitamin E, which consistently comes in at less than 25% of the RDA.

What are your thoughts? Is my diet deficient? Is the RDA out of whack? Should I supplement? Do I even need this "Vitamin E"?

And speaking of gaps...what happened to all the vitamins between E and K?!

B8592e62f9804ddabae73c1103d6bcb9

(1956)

on September 27, 2012
at 02:13 PM

Dr Udo's book says we need a minimum 0.65mg vitamin E per gram of PUFA.

Medium avatar

(39831)

on January 17, 2012
at 04:51 PM

I should also mention that you're gonna regret eating all of that butter when your cholesterol comes back at 393. Word to the wise, brother.

77877f762c40637911396daa19b53094

(78467)

on January 17, 2012
at 12:34 PM

Go for the supplement. 200 IU per day is all you might need. Mixed tocopherols and|or tocotrienols is must.

77877f762c40637911396daa19b53094

(78467)

on January 17, 2012
at 12:34 PM

Go for the supplement. 200 IU per day is all you might need.

77877f762c40637911396daa19b53094

(78467)

on January 17, 2012
at 12:32 PM

Go for the supplement. 200 IU per day is all you might need. Vitamins didn't necessarily follow the alphabet. K is for *K*oagulation. The reason that the set of vitamins skips directly from E to K is that the vitamins corresponding to letters F-J were either reclassified over time, discarded as false leads, or renamed because of their relationship to vitamin B, which became a complex of vitamins.

1da74185531d6d4c7182fb9ee417f97f

(10904)

on January 17, 2012
at 04:10 AM

This is really interesting because the only downside I've had since switching to an ancestral diet is mild psoriasis on my knees and elbows (which i didnt have when eatin SAD or wapf,) I wonder if I supplemented some E or started using red palm oil if that would help. Gave me something to try!

A0f2f0f632d42215944a798486bddde1

(1377)

on January 17, 2012
at 02:50 AM

but only when I used it before g

A0f2f0f632d42215944a798486bddde1

(1377)

on January 17, 2012
at 02:49 AM

yeah, my m key was broken last night

Aa1f07e23a47aed0d07b712645e0d213

(313)

on January 16, 2012
at 04:35 AM

I forgot to mention, my supplement contains 160% the daily value for Vitamin E and the other forms are at reasonable levels far below any level of concern or comparison to these studies or for most supplements for Vitamin E.

Aa1f07e23a47aed0d07b712645e0d213

(313)

on January 16, 2012
at 04:34 AM

Thank you Melissa for this comment. I have read similar articles, a recent one in the Wall Street Journal, about many studies showing similar readings for this: these studies even used natural Alpha-tocopherol and not synthetic. But I do not take most supplements because these supplements in the studies had people take more than 400% the daily value and even more, and this is not a good idea, and those who drink or smoke, as well as other factors, do not do well with high vitamin intake for certain vitamins as in a few Vitamin A studies.

Aa1f07e23a47aed0d07b712645e0d213

(313)

on January 16, 2012
at 04:25 AM

And the tocotrienols would be so valuable I just couldn't fit this in in the last comment LOL.

Aa1f07e23a47aed0d07b712645e0d213

(313)

on January 16, 2012
at 04:25 AM

LOL I am an idiot I was just coming here to correct my comment as I assumed that people can afford supplements and I suggested my supplement without mentioning how expensive it was. I was in a rush and I apologize for that sincerely. Also, I just found out about red palm oil as I was writing the comment from a another post as I was reading and writing at the same time LOL so I decided to add that in and I don't know how much gamma tocopherol or other tocopherols it contains but it has a significant amount of tocotrienols.

Medium avatar

(39831)

on January 16, 2012
at 02:28 AM

Gently cooked yolks are also a great source, pasTravis.

9d43f6873107e17ca4d1a5055aa7a2ad

on January 16, 2012
at 02:18 AM

I would suggest reading this question before taking a synthetic supplement http://paleohacks.com/questions/69843/should-i-throw-away-my-vitamin-e#axzz1jaEKCsj3

543a65b3004bf5a51974fbdd60d666bb

(4493)

on January 16, 2012
at 01:14 AM

for the Vit E & poly, there are some references/studies in this doc: "Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids" from the IOM http://www.nap.edu/catalog.php?record_id=10490

543a65b3004bf5a51974fbdd60d666bb

(4493)

on January 16, 2012
at 12:40 AM

Matt, out of interest, why don't you just use the red palm fruit oil you mention, wouldn't that be cheaper than the expensive supps you are looking at

543a65b3004bf5a51974fbdd60d666bb

(4493)

on January 16, 2012
at 12:39 AM

out of interest, why don't you just use the red palm fruit oil you mention, wouldn't that be cheaper than some the expensive supps you are looking at.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on January 16, 2012
at 12:01 AM

You mean milligrams, not grams, right?

A0f2f0f632d42215944a798486bddde1

(1377)

on January 15, 2012
at 11:33 PM

I've heard this as well but I'm too lazy to look it up right now so I'll ask for evidence as well.

F957bc307022f63d8c69d36a2cb9ad31

(25)

on January 20, 2011
at 03:29 PM

evidence for this claim?

Medium avatar

(3259)

on January 19, 2011
at 07:38 PM

Cool, but I prefer the explanation that comes at about 2:23 in this clip: http://www.youtube.com/watch?v=QoCRmfJP9kU&feature=related

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6 Answers

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3
79fc447191de75e7c178951594a43f13

(448)

on January 19, 2011
at 11:03 PM

My guess would be that RDA for vitamin E assumes that the diet is high in polyunsaturated fats and thus the level is higher than it needs to be. A diet low in polyunsaturated fats wouldn't require the same level of vitamin E.

F957bc307022f63d8c69d36a2cb9ad31

(25)

on January 20, 2011
at 03:29 PM

evidence for this claim?

543a65b3004bf5a51974fbdd60d666bb

(4493)

on January 16, 2012
at 01:14 AM

for the Vit E & poly, there are some references/studies in this doc: "Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids" from the IOM http://www.nap.edu/catalog.php?record_id=10490

A0f2f0f632d42215944a798486bddde1

(1377)

on January 15, 2012
at 11:33 PM

I've heard this as well but I'm too lazy to look it up right now so I'll ask for evidence as well.

B8592e62f9804ddabae73c1103d6bcb9

(1956)

on September 27, 2012
at 02:13 PM

Dr Udo's book says we need a minimum 0.65mg vitamin E per gram of PUFA.

3
Medium avatar

on January 19, 2011
at 07:06 PM

Pasture butter is pretty rich in it, and so is spinach.

Medium avatar

(39831)

on January 16, 2012
at 02:28 AM

Gently cooked yolks are also a great source, pasTravis.

Medium avatar

(39831)

on January 17, 2012
at 04:51 PM

I should also mention that you're gonna regret eating all of that butter when your cholesterol comes back at 393. Word to the wise, brother.

2
0ee98c251b5eef357445aefec99c5d7b

(888)

on January 19, 2011
at 07:19 PM

Here's the answer to your last question:

''The reason that the set of vitamins skips directly from E to K is that the vitamins corresponding to letters F-J were either reclassified over time, discarded as false leads, or renamed because of their relationship to vitamin B, which became a complex of vitamins.

The German-speaking scientists who isolated and described vitamin K (in addition to naming it as such) did so because the vitamin is intimately involved in the Koagulation of blood following wounding. At the time, most (but not all) of the letters from F through to J were already designated, so the use of the letter K was considered quite reasonable.'' (Wikipedia)

Medium avatar

(3259)

on January 19, 2011
at 07:38 PM

Cool, but I prefer the explanation that comes at about 2:23 in this clip: http://www.youtube.com/watch?v=QoCRmfJP9kU&feature=related

0
Aa1f07e23a47aed0d07b712645e0d213

(313)

on January 15, 2012
at 11:58 PM

Here is the same answer I just put in another thread for the same subject and I apologize but it provides utility to your question.

I think though it might not be the best idea to assume nature gives us everything we would significantly benefit from or need in abundance or near abundance.

There are many things that our body needs or highly benefits from that Nature provides somewhat sparingly. This includes Vitamin E. I believe that before we had to eat the nuts mainly to get amounts that we needed: which is awful because nuts contain trypsin inhibitors that permanently alter or destroy precious centers in our body for digesting trypsin and protease and I do not know how well we regenerate these cells or enzymes. But getting a supplement now to fulfill this need is just something we might need to do: there might be natural laws or just randomness which makes it somewhat scarce to get amounts that would be really beneficial for us. Supplements are good on top of a diet with Vitamin E in them of course: and Red Palm Oil is an excellent solution. Just make sure you get supplements from food sources or natural forms and also try to avoid taking too high of an amount.

I take one from New Chapter which contains around 150% the daily value for alpha-tocoph and it contains also a significant amount of all the other forms including tocotrienols and tocotrienols are only found in a few vegetables but are extremely beneficial to our body and it has been studied to mainly provide sustenance for our brain. Also: I am trying to eventually, when I can afford it, to buy a supplement exclusively for tocotrienols because I have done the research and found that tocotrienol absorption is very significantly inhibited when it is in the same meal as other forms of Vitamin E. I got to find the studies again as it took a while to find them but to take them in different meals makes quite a difference in the amounts that were found in the brain and other areas of the body after. So I would take New Chapter at one meal and the tocotrienols in another meal. But remember that Mother Nature doesn't always make it easy for us.

9d43f6873107e17ca4d1a5055aa7a2ad

on January 16, 2012
at 02:18 AM

I would suggest reading this question before taking a synthetic supplement http://paleohacks.com/questions/69843/should-i-throw-away-my-vitamin-e#axzz1jaEKCsj3

543a65b3004bf5a51974fbdd60d666bb

(4493)

on January 16, 2012
at 12:40 AM

Matt, out of interest, why don't you just use the red palm fruit oil you mention, wouldn't that be cheaper than the expensive supps you are looking at

Aa1f07e23a47aed0d07b712645e0d213

(313)

on January 16, 2012
at 04:25 AM

And the tocotrienols would be so valuable I just couldn't fit this in in the last comment LOL.

Aa1f07e23a47aed0d07b712645e0d213

(313)

on January 16, 2012
at 04:25 AM

LOL I am an idiot I was just coming here to correct my comment as I assumed that people can afford supplements and I suggested my supplement without mentioning how expensive it was. I was in a rush and I apologize for that sincerely. Also, I just found out about red palm oil as I was writing the comment from a another post as I was reading and writing at the same time LOL so I decided to add that in and I don't know how much gamma tocopherol or other tocopherols it contains but it has a significant amount of tocotrienols.

543a65b3004bf5a51974fbdd60d666bb

(4493)

on January 16, 2012
at 12:39 AM

out of interest, why don't you just use the red palm fruit oil you mention, wouldn't that be cheaper than some the expensive supps you are looking at.

Aa1f07e23a47aed0d07b712645e0d213

(313)

on January 16, 2012
at 04:34 AM

Thank you Melissa for this comment. I have read similar articles, a recent one in the Wall Street Journal, about many studies showing similar readings for this: these studies even used natural Alpha-tocopherol and not synthetic. But I do not take most supplements because these supplements in the studies had people take more than 400% the daily value and even more, and this is not a good idea, and those who drink or smoke, as well as other factors, do not do well with high vitamin intake for certain vitamins as in a few Vitamin A studies.

Aa1f07e23a47aed0d07b712645e0d213

(313)

on January 16, 2012
at 04:35 AM

I forgot to mention, my supplement contains 160% the daily value for Vitamin E and the other forms are at reasonable levels far below any level of concern or comparison to these studies or for most supplements for Vitamin E.

0
A0f2f0f632d42215944a798486bddde1

(1377)

on January 15, 2012
at 11:39 PM

Cron-O-Meter is the best. I'm getting around 9mg/day of Vitamin E eating mostly beef and leafy greens (with a cup of almonds every week), which comes out to around 60% RDA (15mg). I've seen RDAs/DVs of Vitamin E ranging from 10g-20mg, but if the PUFA/Vitamin E connection is true I'd think 10mg/day would be enough. Almonds are a good source of E but I don't eat more than a cup a week because of their PUFA. I just looked into red palm oil as a Vitamin E source, 1 Tbsp. has about 3mg (20%) Vitamin E, and lower PUFA than almonds or olive oil. If you want a boost I'd give that a try, it's got a ton of mixed tocopherols, tocotrienols and carotenoids as well.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on January 16, 2012
at 12:01 AM

You mean milligrams, not grams, right?

A0f2f0f632d42215944a798486bddde1

(1377)

on January 17, 2012
at 02:49 AM

yeah, my m key was broken last night

A0f2f0f632d42215944a798486bddde1

(1377)

on January 17, 2012
at 02:50 AM

but only when I used it before g

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