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How to Safely Recover From Vegetable Oils | Chris Masterjohn Lite

How to Safely Recover From Vegetable Oils | Chris Masterjohn Lite

If you’ve ever been addicted to vegetable oils but now you know better enough to eat butter, then this video is for you. Hi. I’m Dr. Chris Masterjohn of and you’re watching Chris Masterjohn Lite, where the name of the game is, “Details? Shmeetails. Just tell me what works!” Now, I don’t know if you’ve been watching the Masterclass With Masterjohn videos on the antioxidant defense system. If you have, awesome. If you haven’t, who cares? That is details details. This is detailed shmeetails. One of the key takeaways that you may or may not have seen from that series is that polyunsaturated fats, which some of us like to call PUFAs, which are found in modern vegetable oils like soybean oil and canola oil, and back in the day people even used to eat corn oil, and nowadays people also eat safflower oil and sunflower oil. If they’re not called “high oleic” all these oils are rich in polyunsaturated fats. And these increase our need for vitamin E and all the other antioxidants. Now, although our bodies need some polyunsaturated fat there’s a lot of good reasons to believe that we should consume small amounts like were found in traditional animal fats, tropical oils, and oils like olive oil, instead of the really large amounts that we find in modern vegetable oils. But here’s the thing. It can take four years for the amount of polyunsaturated fat that’s stored in your body to fully accumulate when you’re eating a diet rich in vegetable oils, and when you switch from something like soybean oil to coconut oil, that polyunsaturated fat takes about four years to go back down to low levels. And what that means is that if you’ve been eating polyunsaturated fat for one, two, three, four years, your need for vitamin E could stay elevated for the next four years after you quit. And so, although you may get a lot of benefits in the long term and maybe you’ll even get some benefits in the short term, it’s still possible that lingering in the background there’s this potential harm of the transition. So what do we do about that? Well let’s say for simplicity that over the past four years you’ve consumed a diet that’s thirty percent fat deriving all of the fat from soybean oil. Who knows, maybe you consumed forty percent and it was a mix of different oils, but for a simple calculation, if that’s the case, your vitamin E requirement could stay at about 20 IU per day for the next four years. Let’s say you switch to coconut oil and butter. You’re getting some vitamin E from butter but only enough to protect the polyunsaturated fats in the butter, which isn’t very much. Coconut oil has practically no vitamin E at all. So in that case the easiest way to get 20 IU of vitamin E from food would be to consume 4 tablespoons of palm oil per day. Now that can be great if you like palm oil and if you’re willing to eat that much added fat but you may have goals that require you to eat less added fat or you may want some diversity in the taste of your food because palm oil has its own taste. So, is there are more convenient way to hack around this? There absolutely is. What I would do is simply as an insurance policy take a low-dose vitamin E supplement for the next couple of years. The problem is almost all the vitamin E supplements on the market have enormous quantities of vitamin E in them that could, although the science isn’t totally clear on it, could increase your need for other fat-soluble vitamins, and you don’t really want to mess with that balance. The vitamin E supplement that I would recommend for this purpose is Jarrow Formulas Toco-Sorb. Now the thing that I like about this vitamin E supplement is that its amount of alpha-tocopherol is 19 IU and alpha-tocopherol is the most important form of vitamin E and it’s the most powerful antioxidant. S you want to meet your basic needs for vitamin E largely as alpha-tocopherol and that’s just about the perfect amount. But it also has these other tocopherols and tocotrienols that reflect the natural blend of vitamin E forms found in palm oil. So I think it’s great that the blend you get is natural and yet you still know that you’re getting about 20 IU of vitamin E as alpha-tocopherol. Now, your vitamin E requirement isn’t going to stay elevated forever and in fact even across the four years after you switch from a diet that’s mostly vegetable oil to a diet of traditional fats it’s only going to be elevated that much at first and it’s going to slowly decline down to the level that’s found in your diet over four years. So you don’t need to take the supplement forever. Your vitamin E requirement is going to depend on a lot of things like the other things you’re eating in your diet, what your lifestyle is like, what you’re exposed to in the environment, your genetics, and so on. So you may not need the supplement at all. However, if you’re making that switch it’s a good insurance policy and if you have any reason to feel like your body is subjected to a little bit more wear and tear than you’d like then it’s a pretty good idea to take it. All right, I hope you found this useful. Signing off, this is Chris Masterjohn of You’ve been watching Chris Masterjohn Lite, and I will see you in the next video.

41 comments on “How to Safely Recover From Vegetable Oils | Chris Masterjohn Lite

  1. Happy to find out from the fat-soluble master that i'm eating the right, healthy, nutritious and traditional fats. Thank you for the light bulb :)) and confirmation

  2. Are the healthful effects of olive oil due to its fatty acid composition when compared to modern vegetable oils? That is, the percentage of polyunsaturated fat to saturated fat is roughly equal, as opposed to a more skewed percentage towards polyunsaturated fat to saturated fat in vegetable oils such as canola oil, sunflower oil and rapeseed oil.

  3. Is there a video like this or a resource I can share with loved ones to dissuade them from cooking in rice bran oil? Me making the occasional comment doesn't seem to have much weight, given the mainstream advice of decades.


    PUFA in Acorns. But some California Native Indians consumed up to 50% of their yearly caloric intake from Quercus (Genus) fruits (acorns).

  5. I haven't bought corn, canola or soybean oil for ages, but we do eat out occasionally.  Also, I like to make homemade eggrolls and have been frying them in peanut oil.  It seems that coconut oil isn't ok for high temp frying.  Good lard could be used but I think it is probably ruined after one use, so it would be expensive.  Can you recommend a less expensive, or more long-lasting, alternative for deep frying?  Thanks Chris!

  6. I like the shorter vids! I'm getting 20+ mg of vitamin e from the food i consume (olive oil, almonds, fish oil) should I supplement as well?

  7. great video. will vitamin E if applied topically increase serum levels? i remember(could be wrong) reading a study showing topical vitamin A increased serum levels more than an oral supplement.

  8. Awesome video, Chris! Interesting that you have mentioned all fat soluble vitamins except vit. E in regards to dental health–is there possibly a role for it there, as well? And are there any noticeable signs that we're not getting enough vit. E or is it one of those things only visible under a microscope?

  9. Hi Chris, I am taking the Life Extension's Gamme E Mixed Tocopherol & Tocotrienols. One tablet a day. It is high on Gamma E mixed tocopherols (360mg) and d-alpha tocopherol at 45 IU. Is this safe to consume for a period of 1-2 years, given the fact that I recently switched to cooking with coconut oil at home. Having said that I have no control of oils I consume during my trips. So its a mix of oils for me. Looking forward to your comment.

  10. Chris, can you explain, at the cellular level, why the need for vit E will stay elevated for up to 4 yrs if we quit PUFAS cold-turkey? Isn't the lifespan of most cells way less than 4 years?

  11. If you loose weight presumably the pufa is going that route? If you loose weight fairly quickly pufa elimination will be quick? If Buteyko breathing, properly, means pretty quick weight loss.

  12. Hi Chris,

    Is there a reliable way to test for tissue levels of PUFA? Could testing be a useful way to measure progress for PUFA recovery? Thanks

  13. Vitamin E can also be used to handle iron, Chis. In higher levels it is also potentially a very volatile compound (much like PUFA).

  14. I cut out veggie oil years and years ago.
    However I recently joined a company with a cafeteria with tasty free food that uses a lot of Canola oil. I've been trying to eat dishes that don't use it, but worst case I eat stews et al where I think they sautee the meat in Canola, and hopefully the rest of the stew dilutes it.

    Is there a blood marker (test) that will tell me if my Canola intake is above some threshold?


  15. I realized when I consume foods such as peanuts, cashews and other foods, my pores enlarge, become a lot oilier. I would have chest pains and my immune system weakens. It's a shame because all my life, I have been told 'vegetable' and cottonseed oil is the best oils to consume.

  16. Hi Chris. First of all, thank you so much for doing these "Lite" videos, I have been going through them one by one. Thanks for making it easy to understand and practical! I have a quick question regarding vegetable oils. Is there a way to help your system out when you go out to eat [for example] and know that you have been exposed to some "bad" oils? What can you do in the short term – like is charcoal pills helpful, or what other suggestions do you have? Aside from avoiding all together, is there a way to help your body process or eliminate more quickly? Thanks for your thoughts in advance!

  17. I have Vitamin E from the brand Solgar… Is it good ? It cost much but i see it has Salflower and sunflower oil in it…

  18. So the body has no mechanisms to regulate the proportions of various fatty acids in the body? Why didn't we all melt when vegetable oils were introduced to the market and took over our food supply? Where is the study that shows the fatty acid breakdown of American adipose tissue is so very different than French or Thai adipose tissue? (Asking seriously, I want to read it. Would like to see where your "4 year" figure comes from too.

  19. Ok well I switched away from vegetable oils about 3 years ago. I just found this video. What consequences of not taking vitamin E did I experience? Should I still take some of this toco-sorb?

  20. See regarding how unhealthy all oils are, including coconut, palm, canola, avocado, olive, etc. Eat raw nuts and seeds and fresh whole avocados, or at least gently cooked nuts and seeds. Raw nuts and seeds are healthier because heat makes oil unhealthy. Again, see regarding this.

  21. All around excellent job on this topic. Awesome job in explaining how lipolysis can still cause harm several years even after discontinuing these oils. If I was to add anything I would say fish oils can be just as bad as the vegetable oils. Also a combination of vitamin E, niacinamide, and aspirin can protect you from the oxidation and liberation of fatty acids better then just vitamin E by itself. Great stuff though, I don't see any other youtubers covering this topic.

  22. Chris check out this study on tocopherol content of foods

    broccoli has around 4,000mg per 100g per this study.
    Not sure if I am reading it wrong or if vitamin E is actually that high

  23. “ Please Give Your Facts “ This Child And Missing Fats is So Important To me “
    “ TRUTHS” All The Facts Plus All The New Facts Too For His Truth Discernment “

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