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Life is everything. Let's make it a healthy one!

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Life is everything. Let's make it a healthy one!

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What Is alpha-Tocopherol & What Foods Can I Find It In?

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3D-model of alpha-Tocopherol (src)

alpha-Tocopherol is one of the eight compounds that are commonly called Vitamin E.

Four tocopherols and four tocotrienols, all with distinctive antioxidant activities.

alpha-Tocopherol has the highest vitamin E activity compared to the other three tocopherols.

Tocopherols are essential for humans, but alpha-tocopherol is the only form that is recognized to meet human requirements.

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alpha-Tocopherol Is Essential

Vitamin E is the most potent, fat-soluble antioxidant in human plasma.

It is an essential nutrient. (source )

Vitamin E is the collective term of eight naturally occurring compounds consisting of four tocopherols (alpha, beta, gamma, and delta) and four tocotrienols (alpha, beta, gamma, and delta). (source )

You can find benefits of alpha-tocopherol in alpha-Tocopherol: 9 Research-Backed Benefits .

alpha-Tocopherol Deficiency

The most abundant forms of vitamin E are alpha-tocopherol and gamma-tocopherol in foods.

Dietary requirements of vitamin E are limited to alpha-tocopherol because this is the only form that reverses vitamin E deficiency. (source )

The fat-soluble property of vitamins is their ability to store within the fatty tissues of the body.

It means that it does not have to be consumed every day. Vitamin E deficiency is quite rare in humans. (source )

How To Get alpha-Tocopherol

The best natural sources of vitamin E are vegetable oils, nuts, and whole grains.

While foods of animal origin are generally low in vitamin E. (source )

Vitamin E is much dependent on vitamin C, vitamin B3, selenium, and glutathione.

A diet high in vitamin E cannot have an optimal effect unless you also eat foods that provide these other nutrients. (source )

Foods You Can Find alpha-Tocopherol In

You find alpha-Tocopherol mostly in fats and oils, breakfast cereal, beverages, and baby food products.

Examples of food sources include

  • Wheat Germ Oil
  • Ralston Enriched Wheat Bran Flakes
  • Kashi Heart To Heart Honey Toasted Oat
  • Slimfast Shake Mix
  • Whole Wheat Cereal
  • Hazelnut Oil
  • All-Bran

Foods That Contain alpha-Tocopherol In Our Nutrition Tool

You can find regularly updated top ranked lists of foods for over 200+ nutrients in our nutrition tool.

If you are interested in what foods contain the most alpha-Tocopherol we recommend you visit our tool.

Here's our top ranked list of foods that contain alpha-Tocopherol.

Sara Niemelä

co-founder Care Omnia, Head Content Creator


I’m a wife and a mother of three. I enjoy the outdoors, cooking, and spending time with my family.

Nutrition is my passion. I've spent thousands upon thousands of hours reading, analyzing, categorizing and comparing research studies.