Does vitamin E support bone health?

Keeping your bones strong and healthy as you age is a common concern.

And many nutritional supplements can help: Calcium, magnesium, vitamin D, and vitamin K2.

But what about vitamin E? How does it stack up in the fight for strong bones?

For years now, there’s been a ton of controversy about vitamin E’s impact on bone health. So, let’s take a closer look…

Mixed tocopherols are promising

The evidence supporting vitamin E for bone loss is a bit of a mixed bag. But I’d like to share some positive results with you today.

Vitamin E consists of alpha- and gamma-tocopherol. Alpha-tocopherol is rich in antioxidants, while gamma-tocopherol is known for its anti-inflammatory effects.

Data on alpha-tocopherol as a standalone supplement isn’t as promising. But there may be something to cheer about when it comes to adding its counterpart.

In fact, a randomized controlled trial found mixed tocopherols offered a protective effect on bone health compared to placebo. And researchers explained this is likely due to its impact on bone resorption.

Higher rates of bone resorption lead to brittle bones, by decreasing bone mass—raising your risk for breaks and fractures. But mixed tocopherol supplementation seems to suppress this process…

Making vitamin E an important player in bone health, after all.

Consider adding this to your bone health regimen

I’ve always advocated for a mixed tocopherol product anytime someone asks me about supplementing with vitamin E.

And if you’re interested in taking vitamin E—which I highly suggest—the latest research suggests finding a product with a ratio of 50 to 100 IU of gamma-tocopherol per 400 IU of D-alpha-tocopherol per day.

(I often say it’s a good idea to ensure you get adequate vitamin E at any age, but especially after your 50^th birthday.)

However, my recommended dose is 400 IU per 800 IU daily. (Work with your trusted physician to determine a dosage that might be best for you.)

While it’s tempting to focus on the latest and greatest discoveries, we shouldn’t forget the basics—the nutrients that got us here.

So, even though the scientific evidence of vitamin E’s impact on bone health is sometimes inconclusive, studies still show benefits.

In my view, nutritional supplements will always outperform drugs—especially when it comes to bone health.

To learn more about naturally building strong bones, check out the April 2022 issue of my monthly newsletter, Logical Health Alternatives (“Our bones get fatter with age!?”). Click here to read more!

Source:

“Is Vitamin E Beneficial for Bone Health?” Medscape, 12/09/2024. (medscape.com/viewarticle/vitamin-e-beneficial-bone-health-2024a1000lo7)