Learn all about Vitamin E
What is Vitamin E?
Protect cells & support skin with powerful vitamin E antioxidants. Includes different forms for overall benefit. Stay youthful!
Benefits of Vitamin E
- Acts as a strong antioxidant, protecting cell walls from damage caused by harmful molecules (free radicals and lipid peroxidation).[ref]
"Vitamin E shows how complex nutrients can be. It's not just one thing, but eight different forms that likely protect different parts of the body from damage. It's fascinating how these forms might work together, meaning focusing only on one type (alpha-tocopherol) could miss the full picture. New research on the unique anti-inflammatory effects of another form, gamma-tocopherol, is particularly exciting."
- Dr Maret Traber, PhD, Professor of Nutrition, Linus Pauling Institute, Oregon State University (source)
How to use Vitamin E
Dosage
Adults: 15mg (22.4 IU) of the alpha-tocopherol form daily is recommended. Don't exceed 1,000mg (1,500 IU) daily.
Timing
Absorbed best when taken with meals containing fat. Can be taken in smaller amounts throughout the day.
Notes
Supplements with 'mixed tocopherols' might offer wider protection than just alpha-tocopherol alone. Natural forms (labelled 'd-alpha-tocopherol') are absorbed about twice as well as synthetic forms ('dl-alpha-tocopherol').
Who should take Vitamin E?
- People who don't eat many nuts, seeds, and vegetable oils.
- Those with conditions making it hard to absorb fat (like Crohn's disease, cystic fibrosis).
- People exposed to high levels of pollution or other sources of cell damage (oxidative stress).
- Individuals wanting to support skin health and protect it from sun damage.
- Older adults looking for immune support.
- Those with specific genetic differences affecting how their body uses vitamin E.
How does Vitamin E work?
Vitamin E primarily works by stopping a chain reaction of damage (lipid peroxidation) in the walls of your cells. It neutralises harmful molecules (free radicals) before they can damage fats in the cell walls. Beyond this, Vitamin E also influences how cells communicate, controls how genes work, and adjusts the activity of body enzymes. For example, it affects processes involved in cell growth. Vitamin E also boosts the immune system by improving how certain immune cells (T-cells) function. In the skin, it collects in the oil glands (sebaceous glands) and is released onto the skin surface to provide antioxidant protection.
Frequently asked questions
Natural sources of Vitamin E
Plant oils are the best food sources, especially wheat germ, sunflower, safflower, and olive oils. Nuts and seeds (like almonds, hazelnuts, sunflower seeds) are also good sources. Leafy greens (spinach, kale), avocados, and olives have some. Fortified cereals and some fruits have smaller amounts. The type of vitamin E differs in foods (e.g., plant oils often have gamma-tocopherol, while supplements focus on alpha-tocopherol). Cooking, especially high heat for oils, can reduce Vitamin E levels.
Potential side effects & risks
Warnings
Use high doses cautiously if taking blood thinners, preparing for surgery, or low in vitamin K due to bleeding risk. Avoid high doses (>400 IU daily) if you have heart disease or diabetes, as some studies hint at potential problems. People with a specific eye condition (retinitis pigmentosa) or undergoing chemotherapy should talk to a doctor before taking extra vitamin E.
Side effects
Usually safe at recommended amounts. High doses (over 400 IU daily) might cause nausea, diarrhoea, cramps, tiredness, headache, blurred vision, or rash for some. Very high doses can cause bleeding problems.
Interactions
High doses may increase bleeding risk if taken with blood-thinning medications (anticoagulants, antiplatelets). Can affect how the body processes certain drugs, like cholesterol medications (statins), possibly making them less effective. May affect chemotherapy drugs.