There's a lot of confusion around vitamin E for weight loss and it's pretty easy to see why. There's a lot of correlation studies that show that people who are overweight have less vitamin e. However, this is simply due to the fact that they have a harder time processing it, actually need more, but typically get less from their diet. As for whether or not it actually helps with weight loss the answer is no. But, people who are overweight should consider supplementing it all the same for a whole list of other reasons.
There is also some evidence that vitamin E can help with weight loss in cases of metabolic syndrome, but this is relatively uncommon. There is some argument, albeit tenuous, that vitamin E could have some use, specifically in helping metabolic syndrome with weight loss, but not too much in the general adult population. And this seems to be largely a tangental effect due to it helping reduce inflammation markers, weight loss could simply be a side effect of more comforatble movement as a whole.
There has however been one meta analysis that did go against the grain on this wisdom, suggesting that vitamin e supplementation could be useful for weight loss for people who are already within a healthy BMI. [1] However, most of the rest of the literature suggests this is an isolated finding and doesn't seem to hold true in larger samples.
What is Vitamin E?
Vitamin E is a fat-soluble vitamin that plays a crucial role in immune function, gene expression regulation, and various metabolic processes. It exists in two major forms: tocopherols (TF) and tocotrienols (T3), each comprising four distinct analogs: alpha (α), beta (β), gamma (γ), and delta (δ). Vitamin E is primarily found in foods high in unsaturated fats, such as nuts, seeds, vegetable oils, and grains. [2]
The Link Between Vitamin E and Obesity
Obesity is a complex condition characterized by an excess accumulation of body fat. Interestingly, individuals with obesity may face a unique quandary when it comes to vitamin E. Despite having higher circulating levels of vitamin E, their ability to effectively utilize this nutrient is compromised. This is due to the impaired absorption of vitamin E by fat cells, which become saturated and unable to accept additional nutrients. [3]
Vitamin E and Weight Loss
While individuals with obesity may struggle to utilize vitamin E effectively, supplementation with this nutrient does not necessarily translate to weight loss. Vitamin E has numerous health benefits, but weight loss is not one of them. Other vitamins, such as vitamins A, B, and vitamin D, have been found to have a more significant impact on weight management. [4]
Vitamin E Weight Loss and Metabolic Syndrome
Numerous studies have investigated the association between vitamin E supplementation and MetS. In a randomized controlled trial involving MetS patients, the combination of alpha-tocopherol (αTF) and gamma-tocopherol (γTF) supplementation showed promising results in reducing oxidative stress, inflammatory response, and nitrative stress. These findings suggest that vitamin E may have a positive impact on MetS by ameliorating these detrimental factors. Additionally, a recent study on adults with MetS demonstrated that supplementation of mixed tocotrienols (T3) improved chronic inflammation and lipid profiles. [5] While these studies provide valuable insights, further research is needed to fully understand the potential of vitamin E as a therapeutic agent for MetS. There were a couple of animal studies that showed weight loss and one human trial, but this could simply be due to inflamation reduction making movement easier.
The Controverial Meta Analyis on Vitamin E and Weight Loss
There was however one meta analyis that went against the grain. After screening numerous studies, they identified 24 studies with 33 data sets that met our inclusion criteria. These studies encompassed a wide range of doses and durations. [1]
Meta-Analysis Findings
The meta-analysis revealed that overall, there was no significant effect of vitamin E supplementation on weight, body mass index (BMI) or waist circumference. These findings suggest that vitamin E alone may not be a significant factor in promoting weight loss, but they actually noticed the exact oposite findings of it being more beneficial for overweight people.
Subgroup Analysis
They observed studies that focused specifically on individuals with a normal BMI (18.5-24.9), vitamin E supplementation showed a significant impact on BMI. This implies that vitamin E may have a more pronounced effect on weight management in individuals who are already within a healthy weight range. [1]
The Importance of Caloric Balance
When it comes to weight loss, the concept of caloric balance is paramount. To shed pounds, one must consume fewer calories than they expend. Unfortunately, vitamin E does not possess the ability to increase calorie expenditure or aid in weight loss directly. Therefore, relying solely on vitamin E supplementation for weight loss would not yield the desired results.
The Health Benefits of Vitamin E
Although vitamin E may not directly contribute to weight loss, it offers numerous health benefits that support overall well-being. As an antioxidant, vitamin E helps protect against diseases caused by excessive free radicals, such as atherosclerosis [5]. However, studies on the effectiveness of vitamin E in reducing the risk of heart disease and cancer have yielded inconclusive results.
Potential Side Effects of Vitamin E Supplementation
While vitamin E is generally considered safe for consumption, high doses can have adverse effects. One study found that daily supplementation with 400 international units of vitamin E increased the risk of prostate cancer in men. It is crucial to avoid excessive vitamin E intake and adhere to recommended dosage guidelines to prevent any potential harm.
Incorporating Vitamin E Into Your Diet
Obtaining vitamin E through dietary sources is generally sufficient for meeting daily requirements. Foods rich in vitamin E include sunflower seeds, almonds, peanuts, vegetable oils, and grains. By incorporating these foods into your diet, you can ensure an adequate intake of vitamin E without the need for supplementation.
So, Does Vitamin E Help Weight Loss?
Ultimately no, while vitamin E serves many essential functions in the body, it is not a magic solution for weight loss. Individuals with obesity may need to supplement with vitamin E due to impaired absorption, but supplementation alone will not promote weight loss. There could be some occasional use case for MetS sufferers or diabetics looking to lose weight, but not for otherwise healthy individuals.
References
1 - https://pubmed.ncbi.nlm.nih.gov/33632535/
2 - https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/
3 - https://pubmed.ncbi.nlm.nih.gov/35851237/
4 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5496953/
5 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249911/
