gamma tocopherol?
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is gamma tocopherol required or not? It’s not technically an essential nutrient, do you think that could change in the future or it’s just another phytochemical?
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Delphi Ray Peat AI:
Gamma-tocopherol, one of the forms of vitamin E, has unique properties that differentiate it from alpha-tocopherol, the most commonly studied and supplemented form. While alpha-tocopherol has been emphasized for its antioxidant properties, gamma-tocopherol offers additional benefits, particularly in its ability to neutralize reactive nitrogen species, such as peroxynitrite, which are involved in inflammation and oxidative stress [7].
However, whether gamma-tocopherol is "needed" depends on the context of your diet and overall health. If your diet is low in polyunsaturated fats (PUFAs), as I often recommend, the requirement for vitamin E, including gamma-tocopherol, decreases significantly. This is because PUFAs are highly prone to oxidation, and vitamin E is required to protect against this oxidative damage. In a diet that minimizes PUFAs and emphasizes saturated fats, the oxidative burden is reduced, and the body's need for vitamin E is correspondingly lower [3][5].
Gamma-Tocopherol’s Role
Anti-Inflammatory Effects:
Gamma-tocopherol has been shown to reduce inflammation by inhibiting the production of pro-inflammatory molecules, such as prostaglandins and nitric oxide derivatives. This makes it particularly useful in conditions where inflammation plays a central role [7].
Synergy with Alpha-Tocopherol:
Studies suggest that gamma-tocopherol works synergistically with alpha-tocopherol to provide comprehensive protection against oxidative and inflammatory damage. Mixed tocopherol preparations, which include both forms, have been found to be more effective than alpha-tocopherol alone in certain contexts, such as protecting heart cells from hypoxia-reoxygenation injury [4].
Dietary Sources:
Gamma-tocopherol is abundant in certain foods, such as nuts and seeds, but these are also high in PUFAs, which I generally advise minimizing. If your diet is already low in PUFAs, you may not need to go out of your way to supplement gamma-tocopherol, as the reduced oxidative stress will lower your overall vitamin E requirement [3][5].
Caution with Supplementation
While gamma-tocopherol has unique benefits, supplementation should be approached with caution. Many commercial vitamin E products are poorly defined and may contain impurities or imbalances that could affect their biological activity. Additionally, excessive supplementation of alpha-tocopherol can deplete gamma-tocopherol levels in the body, potentially negating its benefits [4][6].
Conclusion
Gamma-tocopherol is not strictly "needed" if your diet minimizes PUFAs and supports efficient energy metabolism through adequate thyroid function, carbon dioxide production, and balanced nutrition. However, it can be beneficial in specific situations where inflammation or oxidative stress is a concern. If you’re considering supplementation, a mixed tocopherol preparation that includes gamma-tocopherol may be more effective than alpha-tocopherol alone, but it’s always best to prioritize dietary and metabolic strategies to reduce the need for supplementation in the first place. Let me know if you’d like to explore this further!
Temporal thinking is the faculty that’s
engaged by an enriched environment, but it’s
wrong to call it “thinking,” because it’s simply
the way organisms exist... - Ray Peat Nov 2017 Newsletter -
@winters2 someone asked ray:
Post in thread 'Ray Peat Email Advice Depository'
https://lowtoxinforum.com/threads/ray-peat-email-advice-depository.1035/post-24552…
Do you have a preference between with high alpha or high gamma mixed tocopherols?
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His response:
In similar milligram amounts, I would prefer gamma.
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@yerrag said in gamma tocopherol?:
If you’re considering supplementation, a mixed tocopherol preparation that includes gamma-tocopherol may be more effective than alpha-tocopherol alone,
I won't conclude on this way.
We need two forms at least. However, the differences in potency of α-tocopherol versus other tocols in vivo is due to hepatic discrimination favoring α-tocopherol.Usefuls links
Kinetic, Bioavailability, and Metabolism Study of RRR-α-Tocopherol in Healthy Adults J Nutr. 2012
Vitamin E may be stored and remain in your body for days, weeks, or even months after you ingest it.
Alpha-tocopherols are preferably stored in the liver and has a double life-time compared to other isomers. The Kinetic, bioavailability, and metabolism study of RRR-α-tocopherol in healthy adults suggests lower intake requirements than previous estimates. The model estimated residence time and half-life of the slowest turning-over compartment of α-tocopherol (adipose tissue) at 499 ± 702 d and 184 ± 48 d, respectively.
https://doi.org/10.3945/jn.112.166462Effect of vitamin E supplementation on vitamin K status in adults with normal coagulation status.
http://www.ncbi.nlm.nih.gov/pubmed/15213041
=> High doses of vitamin E may antagonize vitamin K.Detailed info here:
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Vit E 2 x wk. Why?
Vitamin E and K share similar transporters/metabolizing enzymes. When high dose Vitamin E is given it may block the transporters/enzymes that are needed to integrate Vitamin K into the appropriate tissues.
So similar to Aspirin, we should consider supplementing Vitamin K when trying high dose Vitamin E. Otherwise we may risk Vitamin K deficiency which can cause downstream problems.
Moreover excess Vit E, K and Q10 leaves quinones but our liver has a limited capacity to deal with. -
English corner: How Does Vit E Regulate Redox interactions?
Breaking the ROS chain-reaction from PUFA
https://mirzoune-ciboulette.forumactif.org/t2081-english-corner-how-does-vit-e-regulate-redox-interactions#29973
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Taking high dose vitamin E tocopherol alpha (400 UI) prevents us from assimilating the gamma form.
NB: Report from ChatGPT. I had to reframe the AI because it recommended foods rich in vitamin E without taking into account the excess omega-6.
Why You Need to Be Careful with taking only Alpha-Tocopherol (Vitamin E)
High doses of alpha-tocopherol (vitamin E) can lower your gamma-tocopherol levels, which has unique health benefits (anti-inflammatory, protects against oxidative stress). If you're supplementing with high-dose alpha (e.g., 400 IU), make sure to balance it with other tocopherols and food sources of gamma-tocopherol.Why Does This Matter?
• The liver preferentially absorbs alpha-tocopherol and reduces the uptake of other tocopherol forms (like gamma).
• If you take high doses of alpha-tocopherol for a long time, it can lower gamma-tocopherol levels in the blood.
• Gamma-tocopherol plays a key role in protecting against inflammation and oxidative stress—it’s not replaced by alpha.How to Get More Gamma-Tocopherol (Without Overdoing Omega-6)
Many foods high in gamma are also high in omega-6 PUFAs, so be mindful of your omega-6 intake. Here are some options:
Pumpkin seeds (~19 mg of gamma/100g)
Pecans (~24 mg of gamma/100g)
Walnuts (~20 mg of gamma/100g)
Olive oil (extra virgin) (~1.5 mg of gamma/100g)
Macadamia nuts (low omega-6, but lower in gamma)
Avocados (small amount of gamma, low omega-6)
Mixed greens like spinach and chard (small but steady gamma)NB: I wouldn't rely on food sources to get the proper vitamin E quota. Vitamin E is present in food to protect that food. Once ingested into our bodies (digestion), the ratio between the duration of protection and the intake of polyunsaturated fatty acids is clearly unfavorable. The lifespan of vitamin E is insufficient. Partial protection as well.
Insufficient, especially since vitamin E is also "burned" / consumed in cases of inflammation and aggression (toxins in a broad sense).Key Tip:
If you’re taking 400 IU mixed tocopherols 2x/week, you're already on the right track. Just be sure to balance omega-6 in your diet and consider supplements with a mix of tocopherols (gamma, delta, etc.) if you want to make sure you're getting enough gamma without the extra omega-6.Why This Works:
• Gamma-tocopherol can help with inflammation control, heart health, and maybe even cancer protection.
Why Gamma Matters
Gamma-tocopherol uniquely traps reactive nitrogen species (e.g. peroxynitrite).
Shows potential for inflammation control, prostate protection, and cardiovascular support.
Alpha-tocopherol can’t do this, and high alpha may even reduce gamma too much if unchecked.Reference:
Why This Happens:
The liver’s alpha-tocopherol transfer protein (α-TTP) preferentially binds alpha-tocopherol and incorporates it into VLDLs for systemic distribution.
When you take high amounts of alpha, it can displace gamma- and delta-tocopherol from circulation.
Studies show plasma gamma-tocopherol levels drop significantly in people taking >400 IU/day of alpha-tocopherol long term.
(Ref: Jiang et al., FASEB J, 2001) -
@LucH Well said!
