Vitamin E is the collective term for a group of eight fat-soluble nutrients. The vitamin E form known as alpha-tocopherol is considered the most important for human health as it’s the main form found in the body and and performs the most actions.
This nutrient plays an important role in immune function and acts as a powerful antioxidant in the body, protecting cells against oxidative damage.
Vitamin E is found in a number of foods, such as nuts and avocados, and can also be taken as a dietary supplement. Vitamin E supplements can benefit certain groups, but they may not be appropriate for everyone.
Though vitamin E is found in several foods, including fruits, vegetables, oils, nuts, and seeds, most people’s diets are low in this essential nutrient. Research suggests nearly 90% of men and 96% of women in the United States have insufficient dietary intake of vitamin E.
While modern-day diets tend to be low in vitamin E, true deficiencies in this nutrient are rare. However, supplementing with vitamin E may be necessary for people who have trouble absorbing fat-soluble nutrients, such as people with Crohn’s disease and cystic fibrosis.
Also, vitamin E supplements may benefit certain populations, including people with high levels of oxidative stress and people with certain health conditions, such as endometriosis.
May Reduce Markers of Oxidative Stress and Inflammation
Vitamin E functions as a powerful antioxidant in the body, protecting cells against oxidative stress by neutralizing compounds called free radicals. When the amount of free radicals becomes greater than the amount of antioxidants in the body, it leads to cellular damage, which can increase disease risk. This imbalance is known as oxidative stress.
Some medical conditions, such as diabetes and endometriosis, are associated with high levels of oxidative stress and inflammation. In these populations, vitamin E supplements may help protect against cellular damage and other complications caused by oxidative stress.
One study including 54 people with nerve damage caused by high blood sugar, also known as diabetic neuropathy, compared the effects of vitamin E supplementation with a placebo treatment. The researchers found supplementation with 800 International Units (IU) of vitamin E per day for 12 weeks significantly increased blood levels of vitamin E and glutathione, a powerful antioxidant naturally produced by the body.
Another study that included 60 women with endometriosis, an inflammatory pelvic disorder, found the group that was supplemented with 1,000 milligrams (mg) of vitamin C and 800 IU of vitamin E per day for eight weeks had significant reductions in levels of malondialdehyde (MDA), a marker of oxidative stress, and free radicals compared to a control group.
In the same study, the vitamin E group experienced significant reductions in pelvic pain, which the researchers attributed to the supplement's anti-inflammatory effects.
In a review of 33 studies, researchers found vitamin E supplements were effective for reducing certain inflammatory markers in healthy people and in people with conditions such as type 2 diabetes, metabolic syndrome, kidney disease, and liver disease.
May Support Athletic Recovery
Athletes can experience exercise-induced muscle damage caused by oxidative stress and inflammation. While muscle damage can help strengthen the muscle and build endurance, high levels of free radicals and chronic inflammation associated with intense training may negatively impact performance and recovery.
Though study findings are mixed, some evidence suggests low-dose vitamin E supplements may help reduce muscle damage and markers of oxidative stress.
A review that included 44 studies found vitamin E supplements that delivered less than 500 IU of vitamin E prevented exercise-induced muscle damage as measured by creatine kinase (CK), a protein that increases after muscle injury, and reduced MDA levels immediately after exercise.
However, findings are conflicting, with some studies showing vitamin E supplements aren’t effective for reducing exercise-induced muscle damage.
May Be Helpful for Certain Health Conditions
Vitamin E supplements may help reduce disease markers and certain symptoms in people with conditions such as endometriosis, diabetes, asthma, and fatty liver disease.
In the study of 54 people with diabetic neuropathy mentioned above, the vitamin E treatment effectively increased blood antioxidant levels and also significantly reduced total cholesterol, LDL cholesterol, and the ratio of total cholesterol to HDL cholesterol ratio, all of which are important heart disease risk factors. People with diabetes are at a greater risk of developing heart disease, so reducing heart disease risk factors like LDL cholesterol is essential.
Vitamin E supplements may also decrease blood lipid levels and improve other aspects of health in people with fatty liver disease. A review of eight studies found supplementation with vitamin E significantly decreased LDL cholesterol and blood sugar levels in people with non-alcoholic fatty liver disease (NAFLD), a condition caused by excess fat build-up in the liver.
In the same review, researchers found vitamin E supplementation also reduced levels of the liver enzymes alanine aminotransferase (ALT) and aspartate aminotransferase (AST), which can be markers of liver damage at high levels.
Studies have also shown vitamin E supplements may help improve breathing and lung function in children with asthma, reduce pain and period cramps in women with endometriosis, and improve symptoms of inflammatory skin conditions like eczema.
Additionally, a review of 15 studies found high vitamin E intake from diet and supplements was associated with a significantly reduced risk of dementia and Alzheimer's disease.
While vitamin E supplements may help improve symptoms and certain health markers in some populations, they’re not the right choice for everyone. If you have one or more of the conditions listed above, your healthcare provider can help you decide whether a vitamin E supplement is appropriate for your specific needs.
Good Sources of Vitamin E
Vitamin E is found in a variety of foods, so many people can meet their needs through diet alone.
Some of the best sources of vitamin E include:
- Wheat germ oil: 20.3 mg per tablespoon or 135% of the Daily Value (DV)
- Dry roasted sunflower seeds: 7.4 mg per ounce or 49% of the DV
- Dry roasted almonds: 6.8 mg per ounce or 45% of the DV
- Roasted hazelnuts: 4.3 mg per ounce or 29% of the DV
- Peanut butter: 2.9 mg per 2 tablespoons or 19% of the DV
- Boiled spinach: 1.9 mg per half-cup or 13% of the DV
- Kiwifruit: 1.1 mg per medium-sized fruit or 7% of the DV
Other nuts, seeds, oils, vegetables, and fruits contain vitamin E, so eating a varied diet rich in plant-based foods can help you meet your needs for this nutrient.
Vitamin E comes in several forms, including capsules and liquid products. Vitamin E is available as a standalone supplement and can also be found in multi-nutrient formulations like multivitamins and supplements that contain several nutrients.
Vitamin E is a fat-soluble nutrient, meaning fat facilitates its absorption. For this reason, it’s best to take vitamin E with a snack or meal containing fat.
Dosage
Vitamin E can be taken in a single dose or split into divided doses. Doses used in research studies vary, but most vitamin E supplements contain 67 mg or more of vitamin E. Multivitamin supplements often contain lower doses, around 13.5 mg.
Some supplements contain a natural form of vitamin D called d-alpha-tocopherol, while others contain a synthetic form of vitamin E called dl-alpha-tocopherol.The natural form is more potent than synthetic form, with 1 mg of natural vitamin E equating to 2 mg of synthetic vitamin E.
Supplements may list vitamin E content in International Units (IUs). One IU of natural vitamin E is equivalent to 0.67 mg, while one IU of the synthetic form equates to 0.45 mg.
It’s important to limit your supplemental vitamin E intake to less than 1,000 mg per day, which equates to 1,500 IU per day of the natural form or 1,100 IU per day of the synthetic form of vitamin E. Taking more than that may harm health.
Is Vitamin E Safe?
Though vitamin E is an essential nutrient that plays critical roles in health, taking too much supplemental vitamin E for long time periods may harm health and has been associated with adverse side effects.
For example, studies have shown taking daily vitamin E supplements providing 400–800 mg of vitamin E over long time periods may cause side effects like headache, blurred vision, and elevated blood pressure, and increase symptoms of diabetes and heart disease in some people.
Some study findings suggest having high blood levels of vitamin E may increase the incidence of heart disease and other cardiac complications.
Taking high-dose vitamin E supplements may also increase bleeding risk.
It's important to speak with your healthcare provider before starting to supplement with vitamin E, especially in high doses.
Potential Drug Interactions
Vitamin E supplements have the potential to interact with certain commonly prescribed drugs, including blood-thinning medications. Vitamin E has blood-thinning properties. Taking vitamin E supplements alongside blood-thinning and anticoagulant medications may increase bleeding risk.
Also, taking antioxidant supplements like vitamin E while undergoing chemotherapy or radiation treatment may reduce the effectiveness of these treatments.
If you’re taking one or more medications, it’s always best to check with your healthcare provider before starting a supplement to ensure appropriateness and safety.
What to Look For
Vitamin E can be taken on its own, but can also be found in multivitamin supplements marketed to support certain aspects of health like immune function and the health of the hair, skin, and nails.
If you’d like to take a vitamin E-only supplement, it’s important to check the supplement labels and ingredient list to ensure you’re purchasing the right product.
When possible, try to purchase dietary supplements that are certified by organizations like U.S. Pharmacopeia and NSF International, which set strict standards for supplement quality and safety. The supplement bottle will display a seal from these organizations.
You’ll also want to choose a vitamin E supplement that you can easily tolerate. For example, people who can’t tolerate swallowing large pills may want to purchase small gel caps or a liquid vitamin E product.
Can You Take Too Much Vitamin E?
It’s possible to consume too much vitamin E from dietary supplements. The Food and Nutrition Board (FNB) has established a Tolerable Upper Intake Level (UL) for vitamin E supplements of 1,000 mg per day. A UL is the maximum daily intake of a nutrient unlikely to cause harm.
Look for supplements that contain levels much lower than the UL, as most people do not require high-dose vitamin E supplements. If you’re unsure how much vitamin E you should be taking, consult your healthcare provider for advice.
When taken in lower doses, vitamin E supplements aren’t associated with many side effects. However, some studies have shown supplementing with 400–800 mg of vitamin E for long time periods may cause adverse side effects such as:
- Headache
- Blurred vision
- Dizziness
- High blood pressure
In some cases, high doses of vitamin D may cause unusual bleeding or bruising. If you experience these symptoms, or the side effects mentioned above, stop taking vitamin E and talk to your healthcare provider immediately.
A Quick Review
Vitamin E plays important roles in health, such as supporting immune function and protecting cells against oxidative damage.
Though vitamin E is found in a number of foods, vitamin E supplements may be appropriate for some people. For example, vitamin E supplements may be necessary for people who have trouble absorbing fat-soluble vitamins, such as people with Crohn’s disease, and may be beneficial for people with health conditions like diabetic neuropathy and endometriosis.
If you’re interested in taking a vitamin E supplement, it’s best to check with your healthcare provider first. Though vitamin E supplements may be helpful and even necessary for some people, they’re not appropriate for everyone.
