How to Incorporate Tocotrienol Vitamin E in Diet Every Day?

Have you realized that this is the era when antioxidants and superfoods dominate our health conversations? There’s one powerful but often overlooked nutrient that you may not know about yet. You’ve probably heard of Vitamin E, but did you know it has a secret type that has even better potential when it comes to fighting oxidative stress, inflammation, and even certain chronic diseases?[1] [2] [3]

Quietly making waves in the wellness community is the tocotrienol vitamin E. But what makes tocotrienols stand out from the crowd of antioxidants? It’s the ability to go beyond just fighting free radicals. They’re not just in it only for that glowing skin or shiny hair, though they’re pretty good for skin and hair health, too. Tocotrienols are the underdog in the wellness world, quietly supporting everything from brain function to heart health. [4] [5] [6] Doesn’t that make this nutrient an essential addition to any modern diet? 

Whether you're looking to age gracefully or need something to support your complete health, including tocotrienols vitamin E in diet could be the game-changer you didn’t know you needed. 

But the question is, how do you add tocotrienol into your daily routine without complicating your busy life? We can help you with that. Go ahead and keep reading further to know more.

 Best Natural Sources of Tocotrienols to Include in Your Diet

Tocotrienol is the most potent and safe form of Vitamin E. It is found in a variety of foods, particularly in plant-based oils, nuts, and grains. The potent antioxidant, anti-inflammatory, and potential anticancer properties have made Tocotrienols vitamin E a significant player in promoting overall health and wellness.[6]  [7] 

Some of the best natural sources of tocotrienols that you can consider adding to your meals include:

1. Annatto: A Rich Source of Delta and Gamma Tocotrienol

 Annatto (Bixa Orellana) is a natural condiment which is derived from seeds of achiote tree.  It is native to tropical regions of America. Annatto seeds are rich in delta-tocotrienol and gamma tocotrienols with 90% delta and 10% gamma tocotrienols. It’s commonly used as a natural food colorant. You can easily add this red-orange condiment to your dishes for both flavor and potential health benefits.

2. Palm Oil: The Rich Source of Tocotrienols

 Palm oil is another rich source of vitamin E with 70% tocotrienols and 30% tocopherols. Tocopherol is another form of Vitamin E. Palm oil is versatile for cooking and a great way to include tocotrienol vitamin E in diet.

3. Rice Bran Oil: A Daily Staple Food

The quantity of tocotrienols that rice bran oil contains is of moderate levels, particularly the gamma-tocotrienol form. It’s perfect for your everyday cooking, offering you a mild flavor and additional heart-healthy benefits.

4. Other Sources: Barley Oil, Wheat Germ, and Oats

Barley oil, wheat germ, and oats also offer smaller amounts of Vitamin E tocotrienols. Adding these to your diet still contributes to your overall antioxidant intake.

By including these tocotrienol-rich foods into your meals, you can easily enhance your antioxidant levels and support overall health.

Important Point of Consideration: Tocotrienols are Better Than Tocopherols!

In recent years, scientists have discovered that tocotrienols are better antioxidants, better safety profile and offer better health benefits than tocopherols. The molecular structure of tocotrienols makes all the difference. The shorter tail and smaller head let the tocotrienol molecule enter the cells easily and intercept free radicals. As per Dr. Barrie Tan, tocotrienols are 50 times more potent than tocopherols. 

Recommended Dosage: How Much Tocotrienol Should You Take?

It is essential you know how much tocotrienols vitamin E you can take every day so as to get the maximum benefits. While there is no one-size-fits-all recommendation, several studies suggest that for adults a daily dose of 100–200 mg of tocotrienols is good to go for optimal health benefits. [8] [9] This dosage can help support antioxidant activity, reduce inflammation, and protect cells from oxidative damage while contributing to overall wellness.

Are Dietary Sources Enough?

Now that you know how much vitamin E tocotrienols you can take each day and what foods have vitamin E tocotrienols in them, the next question arises. 

Are the dietary sources enough to fulfill the daily requirements?

Well, the straight answer to that would be a NO. Why? Since the dietary sources of tocotrienols are limited, meeting the daily recommended intake through the diet solely would be challenging. Annatto, palm oil and rice bran oil may have a good amount of tocotrienols in them but consuming them to meet the daily need may not be practical. For instance, a study suggests that you’ll need to consume a whole cup of palm oil daily to obtain sufficient tocotrienols for health benefits. 

Due to the limited dietary sources and high quantities required, experts often recommend adding vitamin E tocotrienols supplementation for those looking to increase their tocotrienols intake effectively.

How to Select the Best Tocotrienols Supplement?

While selecting the best tocotrienols supplement, opt for one that's derived from natural sources. In the market, you may also find supplements made with synthetic forms. So, you must check the label, and verify the source of vitamin E tocotrienols listed there. 

We recommend selecting annatto tocotrienols as they contain higher concentrations of gamma and delta tocotrienols, which offer the most health benefits with no known side effects.

 Apart from choosing the naturally derived tocotrienols supplement, here’s what else you should look for while selecting the best tocotrienols supplement:

1. Purity: Choose pure supplements that do not contain any artificial or unnecessary additives or fillers like emulsifiers.  

2. Dosage: To meet the daily requirement, choose a supplement that provides the required dose of tocotrienols, likely between 100-200 mg in each serving.

3. Formulation: There are brands that combine tocotrienols with other antioxidants or compounds like astaxanthin, geranylgeraniol, or vitamin C. You can consider such supplements for enhanced health benefits to support overall well-being.

4. Processing: Excessive processing can degrade the potency of tocotrienols, which may reduce their health benefits. Therefore, opt for a supplement with no to minimum processing.

5. Composition of Tocotrienols: The composition of tocotrienols in the supplement is crucial. Research suggests that gamma and delta-tocotrienols may offer better health benefits than other forms. So, select a supplement that provides a required ratio of these two forms for better outcomes.

Consult a Healthcare Provider: Before starting any tocotrienol supplementation, it’s crucial to consult with your healthcare provider, especially if you have underlying health conditions or are on medication. 

In the Conclusion

Tocotrienols are the vitamin E form that is the most efficient and the safest one. Vitamin E in the form of tocotrienols may improve your complete health. Consider eating food enriched with tocotrienols every day. Spice up your meals with annatto seeds or extracts for a better taste and texture. Oils such as palm oil or rice bran oil can also be used in cooking. Nuts, seeds and whole grains can be used in your snacks to boost up your intake of tocotrienols.

To fulfill the daily requirement of tocotrienols, experts recommend using the supplements. But, it is always best to follow professional guidance on dosage to ensure safety and effectiveness. Use the right and natural supplements. Remember, consistency is the key when it comes to reaping the health benefits of vitamin E tocotrienols. Stay consistent and do not forget to follow an active routine and balanced diet for the best overall health and wellness results.

References:

1. https://www.sciencedirect.com/science/article/pii/S0965229922000681?via%3Dihub

2. https://www.nutraceuticalsworld.com/breaking-news/tocotrienols-may-have-protective-effect-on-liver-in-nafld-patients/

3. https://www.frontiersin.org/journals/pharmacology/articles/10.3389/fphar.2023.1290721/full

4. https://research.monash.edu/en/publications/tocotrienols-mother-natures-gift-to-the-brain

5. https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2021.754086/full

6. https://barrietan.com/why-tocotrienol/research-behind-tocotrienol/

7. https://pmc.ncbi.nlm.nih.gov/articles/PMC2435257/

8. https://pmc.ncbi.nlm.nih.gov/articles/PMC3681510/ 

9. https://barrietan.com/why-tocotrienol/science-behind-tocotrienol/