|Nature knows best: Oils and other high PUFA foods come with a naturally high amount of vitamin E (see Fig 1).|
The reason we usually speak about vitamin E in this context is that vitamin E (mostly alpha-tocopherol) is recognized as a if not the key essential lipophilic antioxidant in humans. It protects lipoproteins (cholesterol), PUFA, cellular and intra-cellular membranes from damage.
For a recent review, scientists from DSM Nutraceuticals in Brussels and the Human Development and Health Academic Unit at the Faculty of Medicine of the University of Southampton partnered up in order to "evaluate the relevant published data about vitamin E requirements in relation to dietary PUFA intake" (Raederstorff. 2015).
|Table 1: Overview of the currently recommended daily intakes for vitamin E (Monsen. 2000).|
|You don't even have to consume exuberant amounts of anti-oxidants like vitamin E to ruin your gains. A recent study shows: Icebaths will do the same. By soothing the inflammatory response to exercise, they will also shut down the adaptational processes | learn more|
|Figure 1: All suggested oils from the "Quest for the Optimal Cooking Oil"-Article from December 2014 contain way more vitamin E than they'd need to buffer their own PUFA / MUFA content (learn more about the best cooking oils).|
Each unsaturated fatty acid has its specific effect on your vitamin E requirements
Against that background it is no wonder that vitamin E deficiency is a more of less unheard of thing in the Western world. No one here consumes less than the absolute minimum of 4-5mg/day (Harris. 1963; Valk. 2000) for months or longer. The only way to still develop relative vitamin E deficiency is thus to consume processed foods or supplements that do not contain enough vitamin E to satisfy the increase in vitamin E demands due to the specific unsaturation of their fat content.
|Table 2: Vitamin E requirements - in mg of vitamin E per gram intake of the respective fatty acid - for different unsaturated fatty acids found in human diets (Raederstorff. 2015)|
|Equation 1: Use this equation or the SV Calculator to determine your personal requirements based on your intakes of different forms of mono- (M1 and polyunsaturated (M2-6) fatty acids (Equ. from Raederstorff. 2015).|
- Monsen, Elaine R. "Dietary reference intakes for the antioxidant nutrients: vitamin C, vitamin E, selenium, and carotenoids." Journal of the American Dietetic Association 100.6 (2000): 637-640.
- Harris, Philip L., and Norris D. Embree. "Quantitative consideration of the effect of polyunsaturated fatty acid content of the diet upon the requirements for vitamin E." The American journal of clinical nutrition 13.6 (1963): 385-392.
- Howard, Amber C., Anna K. McNeil, and Paul L. McNeil. "Promotion of plasma membrane repair by vitamin E." Nature communications 2 (2011): 597.
- Horwitt, M. K. "Interpretations of requirements for thiamin, riboflavin, niacin-tryptophan, and vitamin E plus comments on balance studies and vitamin B-6." The American journal of clinical nutrition 44.6 (1986): 973-985.
- Labazi, Mohamed, et al. "The antioxidant requirement for plasma membrane repair in skeletal muscle." Free Radical Biology and Medicine 84 (2015): 246-253.
- Raederstorff, Daniel, et al. "Vitamin E function and requirements in relation to PUFA." British Journal of Nutrition (2015): 1-10.
- Valk, and Gerard Hornstra. "Relationship between vitamin E requirement and polyunsaturated fatty acid intake in man: a review." International Journal for Vitamin and Nutrition Research 70.2 (2000): 31-42.