From the Research
To address low gamma tocopherol levels when alpha tocopherol is normal, I recommend taking a mixed tocopherol supplement that contains gamma tocopherol at a dose of 100-200 mg daily, as this approach can help restore a balanced vitamin E profile in the body. This recommendation is based on the understanding that gamma tocopherol has unique anti-inflammatory properties and can neutralize nitrogen-based free radicals, which alpha tocopherol cannot effectively combat 1.
Importance of Gamma Tocopherol
Gamma tocopherol is important for its complementary action to alpha tocopherol, providing broader antioxidant protection. It has been shown to inhibit cyclooxygenase activity, thus possessing anti-inflammatory properties, and its metabolite has natriuretic activity that may be of physiologic importance 1.
Dietary Influence
The dietary fat quality can influence alpha and gamma tocopherol levels in serum, with diets rich in rapeseed oil increasing both alpha and gamma tocopherol levels, and diets rich in saturated fat decreasing these levels, particularly gamma tocopherol 2.
Supplementation Considerations
Taking a supplement with just alpha tocopherol can actually further deplete gamma tocopherol levels through competitive absorption mechanisms 3. Therefore, it is crucial to choose a mixed tocopherol supplement or increase consumption of gamma tocopherol-rich foods like walnuts, pecans, and soybean oil to help raise levels naturally.
Anticancer Actions
Recent studies have highlighted the anticancer actions of gamma tocopherol, which are blocked by alpha tocopherol, suggesting that gamma tocopherol supplementation without alpha tocopherol may be beneficial in certain contexts 4.
Expected Outcomes
Most people should see improvements in gamma tocopherol levels within 4-6 weeks of consistent supplementation with a mixed tocopherol supplement containing gamma tocopherol. It is essential to monitor levels and adjust the supplementation regimen as needed to maintain optimal vitamin E balance in the body.