Vitamin E (Tocopherols/Tocotrienols)
Overview
Vitamin E is a fat-soluble vitamin that functions as a lipid-phase antioxidant, protecting polyunsaturated fatty acids in cell membranes from peroxidation. This is particularly important for protecting DHA and other omega-3 fatty acids in neuronal membranes. Vitamin E works within antioxidant networks alongside vitamin C, CoQ10, and polyphenols, with these compounds regenerating each other to maintain antioxidant capacity. The BRAIN Diet emphasizes food-based sources rich in balanced antioxidants rather than high-dose single-nutrient supplementation, highlighting the synergy found in whole foods.
Recipes
2 recipes containing this substance
Rocket Lentil Avocado Midday Salad (Gut-Supporting)
Polyphenol-rich salad supporting SIRT1 activation and microbiome synchronisation
Salmon Bowl-pistachio-cacao-nibs
A functional ECS-supportive bowl combining salmon, avocado, pistachios, cacao nibs, and early harvest olive oil to help preserve anandamide tone, improve membrane lipid composition, and support gut–brain signaling.
Foods
10 foods containing this substance
Almonds
Vitamin E, plant protein, and healthy fats
Avocado
MUFA-rich fruit with vitamin E, lutein, and glutathione
Avocado Oil
MUFA-rich oil with vitamin E and lutein
Butter
See grass-fed butter for detailed information
Egg Yolks
Nutrient-dense part of eggs with choline, lutein, and fat-soluble vitamins
Eggs
Complete protein with choline, B vitamins, and phospholipids
Ghee
Heat-stable clarified butter with butyrate and fat-soluble vitamins
Peanuts
Niacin, resveratrol, and plant protein for NAD+ and mitochondrial support
Sunflower Seeds
Thiamine source and sunflower lecithin precursor
Wheat Germ
Choline source and B vitamin-rich grain component
Biological Mechanisms and Implications
| Biological Target | Therapeutic Areas | Mechanism of Action |
|---|---|---|
| Oxidative Stress | Lipid-phase antioxidant; protects polyunsaturated fatty acids in membranes from peroxidation; works within antioxidant network with vitamin C, CoQ10, and polyphenols |
References
- Vitamin E works within antioxidant networks with vitamin C, CoQ10, and polyphenols, with these compounds regenerating each other in vivo Packer et al. 1997
- High-dose antioxidant supplements have shown inconsistent or even harmful effects in rare cases (e.g., Vitamin E clinical trials and prostate cancer), while diets rich in natural antioxidant compounds have demonstrated robust benefits
- The BRAIN Diet emphasizes food-based sources rich in balanced antioxidants rather than high-dose single-nutrient supplementation, highlighting synergy in whole foods