Palm oil and rice bran-derived products are major sources of tocotrienols in our diet. — Hovid
The journey of vitamin E research began in the early 20th century, with tocopherols being the first forms identified and studied for their nutritional significance.
Initially regarded as essential for reproductive health, vitamin E gradually garnered attention for its antioxidant properties.
As research progressed, scientists discovered tocotrienols, which were found to possess superior antioxidant capabilities compared to their tocopherol counterparts.
Characterised by unsaturated side chains, tocotrienols contribute to distinct biological activities.
This revelation led to a surge of interest in tocotrienols, prompting investigations into their potential to prevent chronic diseases and promote overall wellness.
Health benefits
The health benefits of tocotrienols are extensive and diverse.
Research suggests that tocotrienols may help lower cholesterol levels, reduce inflammation and protect against neurodegenerative diseases.
They have been associated with:
One of the most notable characteristics of tocotrienols is their potent antioxidant activity.
Antioxidants are vital for neutralising free radicals – unstable molecules that can cause oxidative stress and lead to cellular damage.
Tocotrienols have been shown to be significantly more effective than their tocopherol counterparts in scavenging free radicals.
This enhanced antioxidant capacity helps protect cells from oxidative damage, potentially reducing the risk of chronic diseases and supporting overall health.
By mitigating oxidative stress, tocotrienols may contribute to the prevention of conditions such as cancer, diabetes and neurodegenerative diseases.
Tocotrienols have also been extensively studied for their cardiovascular benefits.
Research indicates that these compounds can help lower cholesterol levels, improve arterial health and reduce inflammation – all critical factors in maintaining heart health.
Tocotrienols may inhibit the synthesis of cholesterol in the liver, leading to lower levels of low-density lipoprotein (LDL) cholesterol, often referred to as “bad” cholesterol.
Additionally, their anti-inflammatory properties can reduce the risk of atherosclerosis – a condition characterised by the build-up of plaque in the arteries, which can lead to heart attacks and strokes.
By promoting better lipid profiles and reducing inflammation, tocotrienols play an essential role in supporting cardiovascular health.
Emerging research suggests that tocotrienols may offer significant neuroprotective benefits, making them promising candidates for supporting brain health and cognitive function.
Studies have indicated that tocotrienols can help protect neurons from oxidative stress, which is implicated in various neurodegenerative disorders such as Alzheimer’s and Parkinson’s diseases.
Their ability to cross the blood-brain barrier allows tocotrienols to exert protective effects directly on brain cells.
Furthermore, tocotrienols may enhance cognitive function and memory, potentially offering a natural approach to preventing age-related cognitive decline.
As the global population ages, the neuroprotective properties of tocotrienols could prove invaluable in promoting longevity and maintaining quality of life.
Cellular longevity
The role of tocotrienols in cellular health also extends to the maintenance of telomeres – the protective caps at the ends of chromosomes – which are pivotal in cellular ageing and longevity.
The antioxidant properties of tocotrienols, as well as its support of telomerase activity, could be what helps slow the ageing of our cells.
Composed of repetitive nucleotide sequences, telomeres play a crucial role in maintaining genomic stability by preventing the degradation of genetic material during cell division.
Each time a cell divides, its telomeres shorten, which is a natural part of the ageing process.
When telomeres become critically short, cells enter a state known as senescence, where they can no longer divide.
This process is linked to various age-related diseases and overall longevity.
Factors such as stress, poor diet and lack of physical activity can accelerate telomere shortening, while healthy lifestyle choices may help preserve telomere length and promote longevity.
Emerging research also suggests that tocotrienols may play a significant role in the maintenance and preservation of telomeres, thereby contributing to cellular longevity.
Their antioxidant properties can help protect cells from oxidative stress, a major contributor to telomere shortening.
By neutralising free radicals and reducing oxidative damage, tocotrienols may help slow down the rate of telomere attrition.
In addition to their antioxidant capabilities, tocotrienols have been shown to modulate various signalling pathways involved in cell growth and survival.
Some studies indicate that tocotrienols can enhance the expression of telomerase – an enzyme that adds nucleotide sequences to the ends of telomeres – thus potentially counteracting the natural shortening that occurs during cell division.
This dual action of protecting against oxidative damage and supporting telomerase activity positions tocotrienols as promising candidates for promoting telomere health, and by extension, longevity.
Incorporating tocotrienols
Tocotrienols are primarily found in:
- Palm oil – especially red palm oil, which is rich in both tocotrienols and tocopherols
- Rice bran oil – from rice grains
- Barley – from its bran
- Wheat germ – a nutrient-dense oil source
- Nuts and seeds – especially hazelnuts and sunflower seeds.
Supplements are also available – often derived from palm or rice bran oil – to help meet intake needs.
While no established daily value exists, studies suggest a daily intake of 100-300mg for health benefits.
Tocotrienol supplements can be found as:
- Softgel capsules – convenient for consistent dosing
- Powders – easily mixed into foods.
- Liquid extracts – providing flexible consumption options.
Do consult a healthcare professional before starting supplements, especially for those pregnant or on medication.
Here are some practical tips on how to incorporate tocotrienols into your diet:
- Cooking with oils – use red palm or rice bran oil for enhanced flavour and intake
- Adding whole grains – include barley or whole grain products in your meals
- Snacking smart – choose nuts and seeds for healthy snacks
- Supplements – consider tocotrienol supplements if dietary intake is insufficient
- Diversifying meals – create meals with various tocotrienol sources for nutrition and flavour.
In summary, tocotrienols could provide the bridge between nutrition and longevity, offering significant health benefits that merit attention from both science and the public.
Continued research is essential to fully realise their potential in promoting well-being.
Datuk Dr Nor Ashikin Mokhtar is a consultant obstetrician and gynaecologist, and a functional medicine practitioner. For further information, email starhealth@thestar.com.my. The information provided is for educational and communication purposes only, and it should not be construed as personal medical advice. Information published in this article is not intended to replace, supplant or augment a consultation with a health professional regarding the reader’s own medical care. The Star does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in this column. The Star disclaims all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.
