Vitamin E

What is vitamin E?

Vitamin E is a fat-soluble vitamin that acts as an antioxidant. That means it helps protect your cells from damage that free radicals cause. Free radicals are unstable molecules that can harm cells and speed up the aging process. Over time, this damage can play a role in certain health conditions.

Vitamin E supports your immune system. It also helps keep your skin and eyes healthy. Your body can’t make this important nutrient on its own. So, you need to get it from outside sources. Most people get enough of it from the food they eat. Talk to a healthcare provider before taking a vitamin E supplement.

What forms does vitamin E come in?

Vitamin E is a group of eight related compounds. They start with alpha-, beta-, gamma- or delta-, and end in either tocopherol or tocotrienol. All eight forms occur in foods. You may see them listed on supplement labels. But your body mainly uses alpha-tocopherol. It’s the form your body keeps in the highest amounts. It’s what your provider may use to measure your vitamin E levels.

What are the benefits of vitamin E?

This nutrient wears a lot of hats to help keep your body healthy. But what is vitamin E good for? Vitamin E benefits include:

• Supports your immune system: It helps your body fight off infections and stay healthy.
• Reduces inflammation: It can play a role in lowering chronic inflammation linked to diseases like cancer and heart disease.
• Protects blood vessels: It helps prevent blood clots and may support healthy circulation.
• Supports skin health: When used in topical moisturizers, vitamin E maintains your skin’s natural barrier. Eating vitamin E-rich foods can also help protect skin from sun damage and aging. But it’s not a replacement for sunscreen.
• May support women’s health: Certain studies suggest that vitamin E benefits for women include reducing oxidative stress and supporting healthy skin, hair and overall wellness.

How much vitamin E do you need daily?

Your vitamin E needs change as you grow. Most people can meet their daily needs through food. Your body stores extra vitamin E for later use. If you’re pregnant or breastfeeding, you need a little more.

The daily recommended dietary allowances (RDAs) are:

What are good sources of vitamin E?

You can get all the vitamin E you need from eating balanced meals. The best vitamin E sources are foods that naturally contain healthy fats, like:

• Plant oils: Sunflower, safflower, olive, corn and soybean oils
• Nuts and seeds: Almonds, peanuts, sunflower seeds and other nuts
• Wheat germ and whole grains: Often found in cereals and baked goods
• Leafy green vegetables: Like kale and spinach

Some foods, like breakfast cereals and certain juices, have vitamin E added to them. Look for the word “fortified” on the label.

Vitamin E is also found in many skin care products. This can include lotions, oils and moisturizers. But these don’t replace the benefits you get from eating vitamin-rich foods.

Do I need to take vitamin E supplements?

Most people get enough vitamin E from eating foods like nuts, seeds, vegetable oils and leafy greens. So, supplements aren’t usually necessary. Over-the-counter (OTC) vitamin E supplements often contain 10 to 20 times the daily recommended amount. This can be harmful if you take them without first speaking with your provider.

Vitamin E deficiency is rare. It usually happens when your body can’t absorb fat well. This can occur in conditions like:

• Celiac disease
• Crohn’s disease
• Ulcerative colitis
• Cystic fibrosis
• Chronic pancreatitis

If you have one of these conditions, talk with your provider. They can help you weigh the benefits and risks. They’ll figure out the right type and dose of vitamin E for you.

What medications can interact with vitamin E supplements?

Vitamin E supplements can affect how certain medications work. Be cautious and talk with your healthcare provider if you take:

• Blood thinners: High doses of vitamin E may increase your risk of bleeding.
• Cholesterol-lowering medications: Vitamin E’s antioxidant effects may interfere with statins or niacin.
• Cancer treatments: Supplements with vitamin E can impact how well chemotherapy or radiation therapy work.

What are the side effects and risks of taking too much vitamin E?

Taking too much vitamin E can increase the risk of serious side effects, including brain bleeds. Getting vitamin E from foods alone is safe. An overdose from what you eat is extremely unlikely. The risk rises mainly from high-dose supplements. This is because your body stores vitamin E in your liver and fatty tissues. The excess doesn’t leave your body when you pee.

To avoid this, don’t take more than 1,000 milligrams (mg) per day of vitamin E. If your supplement lists vitamin E in international units (IU), don’t take more than:

• 1,500 IU per day of d-alpha-tocopherol (natural vitamin E)
• 1,100 IU per day of dl-alpha-tocopherol (synthetic vitamin E)

Other interactions with vitamin E include:

• Other fat-soluble vitamins: Taking too much vitamin E may reduce how well your body absorbs vitamins A, D and K.
• Bone and blood health: Very high doses may affect bone strength and blood clotting. This can raise your risk of bleeding.

Always talk with a healthcare provider before starting any new medications or supplements.