Tocotrienols: Health Benefits, Dosage, Risks, Safety, More

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Tocotrienol, a.k.a, the most potent form of vitamin E, is 40-60 times more powerful antioxidant than tocopherol and is linked with several health benefits!

Vitamin E is one of the most commonly used dietary supplements. In the US, around 11% of adults take vitamin E supplements (majorly in tocopherols form). Even in dietary form, most of the vitamin E sources, including nuts and leafy vegetables, are tocopherol-rich.

However, Dr. Barrie Tan's breakthrough discovery of annatto-derived tocotrienols is slowly taking the stage, increasing the number of GRAS-certified tocotrienols supplements. What's the reason behind it?

Tocotrienols are 40-60 times more potent antioxidants than tocopherols and are also linked with potential health benefits. Unlike tocopherols, tocotrienols may offer antiinflammatory, cardioprotective, and anti-aging effects.

Have you ever tried tocotrienol supplements? If not, you might have questions in mind:

What is tocotrienol? Should you consider tocotrienols? What are the benefits? How can you add tocotrienol supplements to your regime? What are the ideal recommended doses and side effects of vitamin E tocotrienols?

Whatever your question is? Here's a detailed article about tocotrienol and its supplementation.

What is Tocotrienol? What Makes It Unique?

Tocotrienol is a lesser-known member of the vitamin E family, popular for its powerful antioxidant properties that combat oxidative stress by balancing free radicals. It was first isolated in 1964 by Pennock and Whittle from a rubber plant. With rare natural presence, tocotrienols are similar to tocopherols in terms of chemical structure.

The key difference lies in the side chain or 'tail' of both compounds. Unlike tocopherols, tocotrienols have an unsaturated carbon side chain with three C=C bonds. The presence of double bonds makes it easier for tocotrienols to penetrate deeper into a thick lipid layer, promoting overall cellular growth.

The Chemistry Behind Tocotrienols And Its Isomers

Tocotrienols have a molecular formula C27H40O2 and IUPAC name 2-methyl-2-(4′,8′,12′-trimethyltrideca-3′,7′,11′-trienyl)chroman-6-ol. The chromanol group (OH- attached to an aromatic ring) facilitates hydrogen donation to free radicals, neutralizing their reactivity. With differences in the number of methyl groups and their positions, tocotrienol has four isomeric forms: alpha, beta, gamma, and delta.

The 'Best' Tocotrienol Isomer

According to studies, delta-tocotrienol is the 'best' tocotrienol isomer, and it has also shown potential against cancer cells. However, α-tocotrienol is the most abundant, as it is readily absorbed in the body. After delta, γ-tocotrienol holds the second-best antioxidative potential. In supplementary form, δ-tocotrienol with a fraction of γ-tocotrienol is recommended for better bioavailability.

Who Should Consider Taking Tocotrienols

People with vitamin E deficiency can add tocotrienol supplements upon a doctor's recommendation. Additionally, if you want to support healthy aging or skin nourishment, tocotrienols can be beneficial. Your doctor may also recommend vitamin E supplements to support cardiovascular health, promote bone density and strength, or improve overall cellular health.

What Happens When You Take Tocotrienols

The primary health benefit of tocotrienol is that it combats oxidative stress. Cellular oxidative stress is a biological condition that results in damage and dysfunction. It is attributed to the presence of excess free radicals or the body's abnormality in producing enough antioxidants to neutralize it. In a chronic state, oxidative stress can result in severe diseases, including cancer, Alzheimer's, diabetes, neurodegenerative and cardiovascular disorders.

Tocotrienol, due to the presence of a reactive chromanol group and unsaturated carbon side chain, penetrates deeper into the lipid layer, donates electrons, and neutralizes free radicals. Studies show that tocotrienol is 40-60 times more potent than tocopherol. It also protects the body against lipid peroxidation by neutralizing ROS or reactive oxygen species.

Find Out More: Tocotrienols Fighting Mechanisms Against Free Radicals

Tocotrienols also inhibit HMG-CoA reductase, which is responsible for cholesterol synthesis. Thus, by improving overall cellular health and potentially lowering cholesterol levels, vitamin E tocotrienols contribute to heart, skin, brain, and immune health.

How Much Tocotrienol Do You Really Need Daily

On average, the human body is made up of 37 trillion cells. Each of these cells is prone to free radicals, which are produced every time the body breaks down food molecules or is exposed to radiation, pollution, or even tobacco smoke. Thus, we need to have sufficient antioxidants to keep a check on free radicals. A healthy adult must take 100-200 mg of tocotrienol per day to shield all cell membranes and lipoproteins against oxidative stress. The dosage might vary according to therapeutic requirements and medical history.

How to Make Sure You’re Getting Enough Tocotrienols

Naturally, tocotrienol is present in rare resources, including palm oil, rice bran, and annatto. You might be amazed to find out that till now, annatto is the only natural source that contains pure tocotrienols. Unfortunately, an average American diet provides just 2 mg of tocotrienol per day, which is just 1-2% of the optimal requirements. However, if you want to add vitamin E tocotrienol to your diet, there's good news!

You may consider taking its supplements, which are available in both liquid and solid dosage forms. It is also available in topical creams and oil for skin and hair care. The right supplementation form depends on your requirements. For example, for kids, oral emulsion form is better for better absorption. Adults may prefer a solid dosage form for easy administration. Out of solid dosage, consider softgels. Softgels increase the bioavailability of nutrients and protect them from overtime degradation.

When and How to Take Tocotrienols for Best Results

You can take tocotrienol anytime throughout the day you want. However, it is best to take tocotrienols along with your meal since they are lipid-soluble. You can take up to 100-200 mg of tocotrienols with each meal for better absorption or, as suggested by medical professionals. Remember not to take higher doses on an empty stomach. If you are taking tocotrienols in softgel or capsule form, swallow it all, and don't break or chew the capsule.

The Potential Power of Tocotrienols

Along with antioxidative and antiinflammatory properties, tocotrienols also show some lesser known therapeutic effects. However, there is still limited human-based evidence to support its medical claims.

1. Enhance Survival Rates in Cancer

One of the most promising areas of tocotrienol research lies in its potential to support cancer patients. Emerging studies suggest that tocotrienols may play a role in promoting apoptosis, a natural process that helps maintain healthy cell function. Preclinical and in vitro research indicates that tocotrienols can be helpful with multiple cancer types, including lung, ovarian, prostate, breast, colon, and pancreatic cancers. However, human-based trials are still needed to bridge the gap.

2. Lower ‘Bad’ Cholesterol Naturally

Tocotrienol may support cardiovascular health. Research suggests that tocotrienols could help maintain healthy lipid serum levels by interacting with low-density lipoproteins (LDL), often referred to as "bad" cholesterol. Preclinical and limited human studies indicate that tocotrienols may help modulate inflammatory mediators, with δ-tocotrienol showing the strongest potential. While findings are promising, further large-scale human trials are needed to establish definitive conclusions.

3. Strengthen Bones & Prevent Fractures

Globally, one in three women and one in five men over the age of 50 are at risk of osteoporosis. Osteoporosis weakens bones and may lead to fracture, chronic pain, and even death, especially in post-mensuration women. The animal-model study suggests that tocotrienol rich fraction can help maintain higher bone mineral density. However, there is a need for human clinical trials to predict the efficacy.

4. Protect Liver From Fatty Buildup

Alone in the US, 25% of the population encounters NAFLD or nonalcoholic fatty liver disease, which may lead to cirrhosis and liver cancer. In animal and human studies, tocotrienol rich fraction has improved NAFLD symptoms. By enhancing lipid metabolism, tocotrienols may reduce liver fat accumulation. Similarly, due to their antioxidative and anti-inflammatory properties, tocotrienols may help support liver health and maintain normal liver function.

Find Out More: How Tocotrienols Benefit People with Fatty Liver Disease?

5. Reduce Chronic Inflammation

While inflammation is a natural biological response of the body, chronic inflammation can lead to severe diseases, including autoimmune disorders like autism, and even increase the risk of heart attack. In studies, δ-tocotrienols at higher doses have shown the ability to regulate inflammation levels. However, at lower dosages, there was no significant impact. Thus, we need more human studies to confirm the results.

6. Shield Glutamate-Induced Toxicity

Glutamate, a crucial neurotransmitter, can lead to toxicity at higher levels. The higher level of glutamate can damage astrocytes and the CNS cells. It can further contribute to cognitive nervous disorders, affecting overall nervous health. In clinical trials, tocotrienols-rich fraction has increased the survival rate of astrocytes in glutamate-induced toxicity. Thus, by shielding brain cells, tocotrienols may promote overall nervous health.

7. Nourish & Protect Your Skin

Apart from a healthy heart and brain, tocotrienol may also help you to embrace graceful aging. Research suggests that vitamin E tocotrienols can shield the skin against harmful UV radiation, reversing the signs of aging. Not only that, but tocotrienols may also suppress melanin production, reducing hyperpigmentation and uneven skin spots.

Can Tocotrienols Cause Side Effects?

As per studies, even 1000 mg of tocotrienols per day is tolerable for humans. A severe allergic reaction to this potent antioxidant is rare. However, a few individuals may experience:

Headache
Fatigue
Dizziness
GIT Upset
Nausea
Diarrhea
Trouble Breathing
Itching/ Rashes/ Swelling (in topical form)

What Happens!

When You Overdose Tocotrienols

Tocotrienol, even at higher doses, is generally safe and tolerable. But, it could potentially cause side effects like headaches, fatigue, rashes, dizziness, and stomach upset among some individuals. If you feel an overdose, consult a medical professional immediately.

When You Missed A Tocotrienol Dose

In case you missed your regular dose, you may take it the next second you realize it. However, if the time now is close enough for your next dose, you can skip the missed dose and carry forward your regular routine.

Are Tocotrienols Safe with Other Medications?

Tocotrienols are generally safe with most of the medications and supplements. However, they may interact with certain medications, including anticoagulants, anti-estrogen, and antiplatelet medicines. Due to their blood thinning properties, tocotrienols may delay coagulation and interfere with the therapeutic effects of these drugs. Additionally, tocotrienols can modulate the efficacy of statins and other cholesterol-lowering medications.

It is best to consult a doctor before combining tocotrienols with any other medications, particularly:

Tamoxifen
Aspirin
Warfarin
Clopidogrel
Heparin
Enoxaparin
Ibuprofen
Orlistat
Statins
Naproxen

Tocotrienols are safe and effective with other supplements, particularly vitamin C, geranylgeraniol, and Astaxanthin.

Find Out More: Benefits of Tocotrienols and Geranylgeraniol Combination

Who Should Avoid Taking Tocotrienols

Vitamin E tocotrienols are generally safe for adults when consumed as directed.

However, before applying them to children, always consult a doctor.
Patients with a history of vitamin K insufficiency, bleeding disorder, and kidney/liver diseases should avoid tocotrienols. Even if you have just undergone surgery or have a severe medical history, always consider a specialist.
Individuals allergic to any component of the supplement must avoid the consumption.
If tocotrienol supplements cause you fatigue or dizziness, avoid driving, weight lifting, or doing any heavy chores.
If you are pregnant or breastfeeding mom, always consult a doctor before including tocotrienols about the correct dose.

How to Properly Store and Dispose of Tocotrienols

Storage

Tocotrienols are highly stable, especially in softgels. The softgel form remains highly potent for at least three years, even at room temperature. You can store all forms of tocotrienols in dry, dark, and cool places. You don't even have to refrigerate them.

Disposal

If expired, vitamin E tocotrienols should be disposed of the same way as other expired medicines. Don't throw the capsules or tablets in the trash bin. Many cities have hazardous waste collection sites. Consider that. You can also mix it with kitchen litter or coffee bins and dump it in sealed packages. Additionally, the US Department of Justice Drug Enforcement Administration regularly conducts National Prescription Drug Take-Back Day, where you can get rid of drugs or supplements that you no longer need or want.

Dietary & Lifestyle Recommendations with Tocotrienols

Just because you have started taking tocotrienol supplementation doesn't mean that you shouldn't consider antioxidant-rich food in your diet. Supplements are not the treatment and can't claim to cure, treat, or prevent a disease. However, by taking the right supplementation along with a balanced lifestyle, you may minimize the associated risk factors.

Always consume a balanced and nutrient-rich diet.
Including regular physical activity in your regime can work synergistically with the tocotrienols.
You may take a short nap to help manage fatigue (if experienced).
While you are on tocotrienols, avoid or limit your alcohol consumption.
Drink adequate water and stay hydrated to manage the GIT side effects of tocotrienols, such as stomach upset.
Reduce stress through relaxing exercises like yoga, deep meditation, and breathing exercises to support your overall well-being.

Popular Brand Names

Tocotrienol is manufactured and sold under different brand names across the globe. DeltaGold is one of the most potent annatto-derived tocotrienols. Another popular and GRAS-certified brand name for tocotrienols is Eannatto and Eannatto 150+.

Tocotrienol is a safe and effective nutrient that you may add in your regime to boost overall health. However, remember that unlike drugs, the FDA does not monitor the purity or dosage of supplements. In simple words, supplements may or may not contain the ingredients listed on the label and could have contaminants or incorrect dosages. Thus, to ensure safety and effectiveness, always choose supplements from trusted brands that are GRAS certified and third-party tested, for their quality and safety.

Disclaimer: These statements have not been assessed or evaluated by the Food and Drug Administration. The supplements listed above are not intended to diagnose, treat, cure, or prevent any disease. The findings are solely based on preliminary research and ongoing studies. Individual results after trying these health tips and measures may vary.

Frequently Asked Questions (FAQs)

What is tocotrienol? Is it a hormone?

Tocotrienol is the most potent antioxidant of the vitamin E family. It's an essential nutrient and not a hormone.

Is tocotrienol the same as vitamin E?

Vitamin E comprises two compounds: tocopherols and tocotrienols. Both are different in terms of chemical structure and health benefits.

What are the potential benefits of tocotrienols?

According to current research and studies, tocotrienols are linked to multiple health benefits, including cardiovascular and neuroprotective advantages. δ-tocotrienols have shown significant improvement in cellular health. With its antioxidative and antiinflammatory properties, tocotrienols can help in promoting overall cellular health.

How long should I take tocotrienols?

Tocotrienols are safe for long-term use. You can continue it as long as your doctor recommends.

Are there any side effects or risks associated with tocotrienols?

Tocotrienols are generally safe. However, a few individuals may experience fatigue, dizziness, nausea, and headache. Additionally, taking tocotrienols might slow down blood clotting, increasing the risk of bruising and bleeding.

Are tocotrienols habit forming?

No, tocotrienols don't have any addictive or habit-forming effects.

Who should avoid tocotrienol supplements?

Patients taking anticoagulant or antiplatelet medicines should consult doctors before taking tocotrienol supplements. Also, pregnant or breastfeeding mothers should consult a doctor before adding tocotrienols in their regime.

How does tocotrienol benefit the nervous system?

Tocotrienols may protect astrocytes against glutamate-induced toxicity. Their antioxidative and anti-inflammatory properties have been studied for their potential to help protect brain cells from oxidative stress and free radical damage.

Can you take tocotrienols every day?

Yes, you can take tocotrienols every day with meals to ensure their proper absorption.

What do tocotrienols do for the body?

Tocotrienols are potent antioxidants that combat oxidative stress by neutralizing free radicals. It also inhibits HMG-CoA reductase, which is responsible for cholesterol synthesis, potentially regulating lipid profiles.

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Vitamin E Tocotrienols: Health Benefits, Dosage, Risks, Safety, and More

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