Vitamin E

 

What Is Vitamin E, Really?

Vitamin E isn’t a single compound—it’s a family of eight related molecules:

4 Tocopherols (alpha, beta, gamma, delta)

4 Tocotrienols (same prefixes)

Only alpha-tocopherol is actively maintained in the human body and given priority in nutritional databases—but the tocotrienols are now gaining attention for their superior anti-inflammatory, anti-proliferative, and neuroprotective roles.

🧠 Antioxidant + Neuroprotective Power

Vitamin E acts as a fat-soluble antioxidant, meaning it protects cell membranes (especially in the brain, liver, heart, and eyes) from lipid peroxidation caused by reactive oxygen species (ROS)—think of it as a molecular shield.

This is crucial for brain health, as neuronal membranes are rich in polyunsaturated fats (PUFAs) and highly vulnerable to oxidative damage.

A deficiency can mimic or exacerbate neurological degeneration, such as ataxia, peripheral neuropathy, and muscle weakness.

🥑 Where Do You Get It?

Rich dietary sources include:

Seeds (sunflower, pumpkin)

Nuts (almonds, hazelnuts)

Oils (wheat germ oil, sunflower oil, olive oil to a lesser extent)

Avocados

Peanut butter

Some animal fats (from pastured animals)

Supplements, especially mixed tocopherol/tocotrienol complexes (not just alpha-tocopherol)

⚠️ A diet too low in fat or impaired fat absorption (e.g., gallbladder removal, pancreatitis, cystic fibrosis, certain bile acid disorders) = high risk for E deficiency.

📊 How Much Is Enough?

Government recommendations range from 3–15 mg/day, with:

RDA for adults: ~15 mg/day (alpha-tocopherol equivalent)

Global median intake: ~6.2 mg/day

Athletes, older adults, and those on keto or carnivore diets (especially if low in organ meats or nuts) may need more for optimal function.

🛡️ Why It Matters for Longevity

Mitochondrial protection (less oxidative stress = slower aging)

Improved immune modulation

Reduced LDL oxidation (cardioprotective)

Hormonal balance support via lipid membrane fluidity

Enhanced muscle recovery and nerve conduction

🧪 TIP FOR SUPPLEMENTATION:

If supplementing:

Go mixed tocopherols + tocotrienols (not synthetic dl-alpha-tocopherol alone)

Take with fat for proper absorption

Consider co-supplementing with Vitamin C, glutathione, and CoQ10 for a full-spectrum antioxidant effect

Vitamin E is more than a “vitamin.” It’s a membrane-level protector, hormonal ally, and anti-inflammatory agent—particularly vital for those pushing physical and neurological boundaries. Deficiency won’t show up fast, but the consequences over time can be degenerative.

Beef liver is not a rich source of Vitamin E compared to plant-based sources like nuts, seeds, or wheat germ oil—but it does contain modest amounts.

🔎 Here's the breakdown:

100g of cooked beef liver contains about 0.5 to 1.2 mg of Vitamin E (mostly as alpha-tocopherol).

This is ~3–8% of the RDA (15 mg/day for adults).

Still contributes to your total intake—especially on a carnivore or low-carb diet.

🔥 Why It Still Matters:

Beef liver is a powerhouse for other fat-soluble vitamins, like:

Vitamin A (retinol) — extremely rich

Vitamin K2 (MK-4)

B vitamins (especially B12, riboflavin, folate)

CoQ10 (antioxidant synergy)

So while liver doesn't supply much Vitamin E, it pairs well with other foods or supplements that do, especially animal fats from pasture-raised animals (like egg yolks, grass-fed butter) and small amounts of nuts or seeds (if tolerated).

⚙️ Strategy for SIBs on Carnivore or Low-Carb:

To balance Vitamin E intake without disrupting ketosis:

Add egg yolks, pastured butter, tallow, or suet

Or supplement with a mixed tocopherol/tocotrienol capsule (with a fat-containing meal)

Monitor your neurological clarity, muscle recovery, and skin health—early signs of E imbalance can show subtly

Great question—on a strict carnivore diet, getting adequate Vitamin E can be tricky since most top sources (nuts, seeds, plant oils) are excluded. However, there are some animal-based and carnivore-compliant strategies to ensure you're not deficient.

---

✅ Best Carnivore Sources of Vitamin E:

🥚 Egg Yolks (especially from pastured hens)

~0.5–1 mg Vitamin E per yolk

Rich in fat-soluble vitamins, including A, D, K2, and E

Bioavailable and synergistic with choline + cholesterol

🧈 Grass-Fed Butter / Ghee

~2.5 mg per 100g

Naturally contains alpha-tocopherol + CLA + butyrate

Use liberally in cooking or as a fat source

🐄 Grass-Fed Beef Fat (Tallow, Suet)

Small but consistent amounts of Vitamin E (varies by source)

Ruminant fat from grass-fed animals stores more Vitamin E than grain-fed

Great for deep fat-soluble nutrient density

🐓 Chicken Fat (Schmaltz) or Duck Fat

Poultry fat, particularly from pasture-raised birds, contains higher tocopherol levels

Duck liver also has a bit more E than beef liver

🐟 Fatty Fish (like mackerel, sardines, salmon)

While not strictly carnivore by some definitions, oily fish provide some Vitamin E

~1–2 mg per 100g depending on species

⚠️ Notes on Bioavailability:

Vitamin E is stored in animal fat, not lean muscle. Prioritize fatty cuts over lean.

The richer the animal’s diet, the more Vitamin E you’ll get—grass-fed > grain-fed.

🧪 Supplement Option (Carnivore-Friendly):

If you’re concerned about hitting optimal levels:

Use a mixed tocopherol and tocotrienol supplement made from annatto, palm, or rice bran oil, taken with a fatty meal

Look for non-GMO, soy-free, and no added carbs/fillers

🧬 Why It Matters on Carnivore:

You're shifting reliance from plant antioxidants to endogenous antioxidant production (glutathione, SOD, catalase)

Vitamin E backs up these systems, especially protecting PUFAs in cell membranes

It’s vital for nerve health, testosterone production, skin, and mitochondrial stability