Gamma-tocopherol
What it is
The predominant tocopherol form in the American diet and the vitamin E isomer most effective at quenching reactive nitrogen species (peroxynitrite) — a role alpha-tocopherol cannot fulfil. High-dose alpha-tocopherol supplementation displaces gamma-tocopherol from tissues, potentially explaining the null or negative cardiovascular results in isolated alpha-E trials. Mixed-tocopherol supplements or gamma-enriched products restore physiological balance. Strong evidence for reducing inflammatory markers in metabolic syndrome.
Dose
100–200 mg mixed tocopherols (gamma-predominant) daily
Time of day & tips
Prefer mixed tocopherols over isolated alpha-tocopherol; take with a fat-containing meal; avoid separate high-dose alpha-E which reduces gamma levels
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