There's no single "best" vitamin E, as the ideal form depends on individual needs and preferences. However, healthcare providers generally recommend natural vitamin E (d-alpha-tocopherol) or natural mixed tocopherols.
Understanding Vitamin E Forms
Vitamin E exists in two main classes, each with multiple forms. The most common forms are:
- d-alpha-tocopherol: This is the natural form, often preferred because it's more readily absorbed and utilized by the body. Many health professionals suggest this as a good option.
- dl-alpha-tocopherol: This is the synthetic form, and while it's less expensive, its bioavailability (how well the body absorbs it) may be lower compared to the natural form.
- Mixed Tocopherols: This form contains a blend of different tocopherols (alpha, beta, gamma, and delta), similar to what's found in whole foods. Some people favor mixed tocopherols because they better represent the natural composition of vitamin E in a diet rich in plant-based foods.
Factors to Consider When Choosing Vitamin E
- Bioavailability: Natural d-alpha-tocopherol generally has better bioavailability than the synthetic dl-alpha-tocopherol.
- Individual Needs: The best form depends on your specific dietary habits and health concerns. Discuss your options with your doctor or a registered dietitian.
- Cost: Synthetic vitamin E is typically less expensive than natural forms.
- Food Sources: It's preferable to obtain vitamin E through a balanced diet rich in foods like nuts, seeds, oils and leafy green vegetables whenever possible. Supplements should be used only when necessary after consulting a healthcare professional.
Recommended Daily Allowance and Upper Limit
The recommended daily allowance (RDA) of vitamin E for adults is 15 milligrams (mg) a day. The upper tolerable intake level (UL) is set at 1,000 mg (1,500 IU) per day. Exceeding this limit may increase the risk of side effects. Always follow the recommended dosage on supplement labels and consult your doctor before taking vitamin E supplements.
The information provided here is for general knowledge and should not be considered medical advice. It is always best to discuss your vitamin E intake and needs with a healthcare professional before starting any supplementation.
