In This ArticleView AllIn This ArticleWhat Is Vitamin E?Vitamin E DeficiencyHealth BenefitsFood SourcesHow Much Do You Need?SupplementationPotential Downsides and PrecautionsWho Should Not Supplement?FAQs
In This ArticleView All
View All
In This Article
What Is Vitamin E?
Vitamin E Deficiency
Health Benefits
Food Sources
How Much Do You Need?
Supplementation
Potential Downsides and Precautions
Who Should Not Supplement?
FAQs
Close
Photo:JASON DONNELLY
JASON DONNELLY
Are you searching for the secret to healthy, glowing skin? Look no further than your plate! Vitamin E is a fat-soluble vitamin that is often added to moisturizers and serums, but it’s also found naturally in foods, supplements and even within our bodies. However, its benefits are not just limited to skin health: vitamin E plays a broader role in supporting everything from our brain and heart to our immune system.
In this article, we’ll cover all things vitamin E, including what it is, how much you need, where you can find it, its health benefits, whether you might need a supplement and precautions to consider.
7 Surprising Antioxidant-Rich Foods, According to Dietitians
Vitamin E is an essential fat-soluble vitamin, and it’s found in foods rich inhealthy fatslike nuts, seeds and vegetable oils. Vitamin E plays several key roles within the body. Vitamin E “serves as an antioxidant, protecting cells in the body from damage. It helps to boost the immune system to protect it from invading bacteria and viruses and helps keep blood vessels and the cardiovascular system healthy,” saysKatherine Brooking, M.S., RD, a New York-area registered dietitian.
While a vitamin E deficiency is uncommon, certain people may be at a higher risk. “People with malabsorption disorders or digestive diseases that hinder fat absorption, such as Crohn’s disease or cystic fibrosis, may be more likely to have deficiency in vitamin E,” saysKunal Lal, M.D., an internal medicine physician based in Miami. He says people who are deficient in vitamin E may experience symptoms like nerve damage, muscle damage, loss of body movement control, muscle weakness, vision problems and a weakened immune system.
Health Benefits of Vitamin E
1. May Support Immune Health
Vitamin C often takes center stage for immune health, but vitamin E plays a role, too. “Meeting your vitamin E intake through food also supports a healthy immune system. Studies indicate that vitamin E may reduce the risk of infectious diseases such as respiratory illnesses like pneumonia and influenza, as well as some allergic diseases such as asthma,” says Brooking.
2. May Lessen Muscle Damage
3. May Support Skin Health
You might find vitamin E listed on your favorite moisturizer. There’s a reason for that, says Brooking: “Vitamin E is often used in moisturizers, as it helps to keep skin moist and supple.” But vitamin E’s benefits go beyond just applying it to the skin. If you love soaking up the sun’s rays, you’ll be happy to learn that eating vitamin E-rich foods may offer sun protection, too. “There is also some evidence that vitamin E in the diet can help reduce the skin’s inflammatory response to sun damage and absorb some of the damaging UVB rays,” she says. So pack a baggie of nuts next time you hit the pool or beach. (But still, don’t forget yoursunscreen!)
4. May Promote Healthy Aging
5. May Support Eye Health
Did you know that vitamin E is even found in youreyes, specifically your retina?“Some research indicates that vitamin E may be helpful for people with advanced age-related macular degeneration, although there isn’t conclusive evidence at this time that vitamin E canpreventage-related macular degeneration,” says Brooking. While more studies are needed, including vitamin E-rich foods in your diet certainly won’t hurt your peepers.
6. May Support Heart Health
One important part of keeping your heart healthy is also ensuring yourblood pressureis in check. “Having high blood pressure may have dire consequences as it can cause a variety of health problems, not limited to stroke, heart failure and coronary artery disease,” says Lal. Research found that vitamin E significantly reduced systolic blood pressure, the top number you see on a blood pressure reading.So, you may want to drizzle some vitamin E-rich oil onto your food to bolster your heart health.
7. May Support Brain Health
Did you know that 60% of your brain is made up of fat? Therefore choosing healthy fats is crucial for keeping yourmind sharp. Research suggests vitamin E’s antioxidant and anti-inflammatory properties may provide protection against cognitive decline. Studies have shown that people with Alzheimer’s disease, a neurodegenerative disorder, often have lower levels of circulating vitamin E. Supplementation with vitamin E reduced oxidative stress within the brain, which may play a role in cognitive decline.
Food Sources of Vitamin E
Vitamin E is found in a variety of food sources, including:
It’s doable to get the vitamin E you need from food alone. For example, “Just 1 ounce of almonds—about 23 almonds or ¼ cup—will meet nearly half of your daily vitamin E needs,” says Brooking. Nosh on raw almonds for a quick midday snack or incorporate them into your next smoothie or smoothie bowl, like ourMango-Almond Smoothie Bowl(which also features mango, another vitamin E-containing food).
Here are more ideas for getting vitamin E into your diet:
How Much Vitamin E Do You Need?
Here’s how much vitamin E you need per day, based on age and sex:
During lactation, people who are breastfeeding will need to increase their vitamin E intake to 19 mg per day, while during pregnancy it remains the same at 15 mg per day.
What to Look For in a Vitamin E Supplement
When looking for an over-the-counter vitamin E supplement, you will see two main types, either natural (d-alpha tocopherol) or mixed synthetic (dl-alpha tocopherol) vitamin E, saysSamir Balile, Pharm.D., RPh, a clinical pharmacist based in the Washington D.C., area. When debating which product is better for you, know that the type of E supplement you choose affects its absorption in the body. “Mixed synthetic is absorbed or metabolized better and has better impact than natural, only because it most closely resembles foods,” says Balile. However, the choice is up to you on which one you think is best to fit your needs.
7 Things You Should Look for When Buying a Supplement, According to Dietitians
Before supplementing, talk to your health care provider about potential interactions with your current prescription or over-the-counter medication, says Balile. Vitamin E can interact with various medications and supplements, including blood thinners, simvastatin, niacin, chemotherapy drugs and radiation therapy.
Who Should Avoid Taking a Vitamin E Supplement?
Anyone who is undergoing cancer treatment, chemotherapy or radiotherapy should avoid taking vitamin E supplements. People on blood thinners, with bleeding disorders or people with a vitamin K deficiency should also avoid supplementing. It’s always critical to first check with your doctor before taking any new supplement.
Frequently Asked Questions
What happens if you take vitamin E every day?
Should you take vitamin E in the morning or night?
Is there a downside to taking vitamin E?
Yes, taking too much vitamin E in supplement form can be harmful. It’s best to stick to a standard recommended amount or consume vitamin E from food sources.
Does vitamin E help hair growth?
Some studies suggest vitamin E may help support scalp health due in part to its antioxidant properties. However, research in this area is inconclusive.
The Bottom Line
Vitamin E is an essential fat-soluble vitamin that acts as a powerful antioxidant, and it may offer support for healthy vision, brain function, heart health and skin. Vitamin E is found in a variety of healthy foods like nuts, seeds and oils and even in certain fruits and vegetables. If getting enough vitamin E through your diet is a challenge, you may consider a supplement. Still, remember that since vitamin E is fat-soluble, it is possible to consume too much of it. Always check with your doctor before starting any new supplement to ensure it’s safe for you.
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
Tell us why!
SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Vitamin E.Lewis ED, Meydani SN, Wu D.Regulatory role of vitamin E in the immune system and inflammation.IUBMB Life. 2019;71(4):487-494. doi:10.1002/iub.1976American College of Sports Medicine.Delayed Onset Muscle Soreness (DOMS).Kim M, Eo H, Lim JG, Lim H, Lim Y.Can Low-Dose of Dietary Vitamin E Supplementation Reduce Exercise-Induced Muscle Damage and Oxidative Stress? A Meta-Analysis of Randomized Controlled Trials.Nutrients. 2022;14(8):1599. doi:10.3390/nu14081599Ungurianu A, Zanfirescu A, Nițulescu G, Margină D.Vitamin E beyond Its Antioxidant Label.Antioxidants. 2021;10(5):634. doi:10.3390/antiox10050634Edwards G, Olson CG, Euritt CP, Koulen P.Molecular Mechanisms Underlying the Therapeutic Role of Vitamin E in Age-Related Macular Degeneration.Front Neurosci. 2022;16:890021. doi:10.3389/fnins.2022.890021Emami MR, Safabakhsh M, Alizadeh S, Asbaghi O, Khosroshahi MZ.Effect of vitamin E supplementation on blood pressure: a systematic review and meta-analysis.J Hum Hypertens. 2019;33(7):499-507. doi:10.1038/s41371-019-0192-0Shah H, Dehghani F, Ramezan M, et al.Revisiting the Role of Vitamins and Minerals in Alzheimer’s Disease.Antioxidants (Basel). 2023;12(2):415. doi:10.3390/antiox12020415Natarelli N, Gahoonia N, Sivamani RK.Integrative and Mechanistic Approach to the Hair Growth Cycle and Hair Loss.J Clin Med. 2023;12(3):893. doi:10.3390/jcm12030893
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Vitamin E.Lewis ED, Meydani SN, Wu D.Regulatory role of vitamin E in the immune system and inflammation.IUBMB Life. 2019;71(4):487-494. doi:10.1002/iub.1976American College of Sports Medicine.Delayed Onset Muscle Soreness (DOMS).Kim M, Eo H, Lim JG, Lim H, Lim Y.Can Low-Dose of Dietary Vitamin E Supplementation Reduce Exercise-Induced Muscle Damage and Oxidative Stress? A Meta-Analysis of Randomized Controlled Trials.Nutrients. 2022;14(8):1599. doi:10.3390/nu14081599Ungurianu A, Zanfirescu A, Nițulescu G, Margină D.Vitamin E beyond Its Antioxidant Label.Antioxidants. 2021;10(5):634. doi:10.3390/antiox10050634Edwards G, Olson CG, Euritt CP, Koulen P.Molecular Mechanisms Underlying the Therapeutic Role of Vitamin E in Age-Related Macular Degeneration.Front Neurosci. 2022;16:890021. doi:10.3389/fnins.2022.890021Emami MR, Safabakhsh M, Alizadeh S, Asbaghi O, Khosroshahi MZ.Effect of vitamin E supplementation on blood pressure: a systematic review and meta-analysis.J Hum Hypertens. 2019;33(7):499-507. doi:10.1038/s41371-019-0192-0Shah H, Dehghani F, Ramezan M, et al.Revisiting the Role of Vitamins and Minerals in Alzheimer’s Disease.Antioxidants (Basel). 2023;12(2):415. doi:10.3390/antiox12020415Natarelli N, Gahoonia N, Sivamani RK.Integrative and Mechanistic Approach to the Hair Growth Cycle and Hair Loss.J Clin Med. 2023;12(3):893. doi:10.3390/jcm12030893
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Vitamin E.Lewis ED, Meydani SN, Wu D.Regulatory role of vitamin E in the immune system and inflammation.IUBMB Life. 2019;71(4):487-494. doi:10.1002/iub.1976American College of Sports Medicine.Delayed Onset Muscle Soreness (DOMS).Kim M, Eo H, Lim JG, Lim H, Lim Y.Can Low-Dose of Dietary Vitamin E Supplementation Reduce Exercise-Induced Muscle Damage and Oxidative Stress? A Meta-Analysis of Randomized Controlled Trials.Nutrients. 2022;14(8):1599. doi:10.3390/nu14081599Ungurianu A, Zanfirescu A, Nițulescu G, Margină D.Vitamin E beyond Its Antioxidant Label.Antioxidants. 2021;10(5):634. doi:10.3390/antiox10050634Edwards G, Olson CG, Euritt CP, Koulen P.Molecular Mechanisms Underlying the Therapeutic Role of Vitamin E in Age-Related Macular Degeneration.Front Neurosci. 2022;16:890021. doi:10.3389/fnins.2022.890021Emami MR, Safabakhsh M, Alizadeh S, Asbaghi O, Khosroshahi MZ.Effect of vitamin E supplementation on blood pressure: a systematic review and meta-analysis.J Hum Hypertens. 2019;33(7):499-507. doi:10.1038/s41371-019-0192-0Shah H, Dehghani F, Ramezan M, et al.Revisiting the Role of Vitamins and Minerals in Alzheimer’s Disease.Antioxidants (Basel). 2023;12(2):415. doi:10.3390/antiox12020415Natarelli N, Gahoonia N, Sivamani RK.Integrative and Mechanistic Approach to the Hair Growth Cycle and Hair Loss.J Clin Med. 2023;12(3):893. doi:10.3390/jcm12030893
National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Vitamin E.
Lewis ED, Meydani SN, Wu D.Regulatory role of vitamin E in the immune system and inflammation.IUBMB Life. 2019;71(4):487-494. doi:10.1002/iub.1976
American College of Sports Medicine.Delayed Onset Muscle Soreness (DOMS).
Kim M, Eo H, Lim JG, Lim H, Lim Y.Can Low-Dose of Dietary Vitamin E Supplementation Reduce Exercise-Induced Muscle Damage and Oxidative Stress? A Meta-Analysis of Randomized Controlled Trials.Nutrients. 2022;14(8):1599. doi:10.3390/nu14081599
Ungurianu A, Zanfirescu A, Nițulescu G, Margină D.Vitamin E beyond Its Antioxidant Label.Antioxidants. 2021;10(5):634. doi:10.3390/antiox10050634
Edwards G, Olson CG, Euritt CP, Koulen P.Molecular Mechanisms Underlying the Therapeutic Role of Vitamin E in Age-Related Macular Degeneration.Front Neurosci. 2022;16:890021. doi:10.3389/fnins.2022.890021
Emami MR, Safabakhsh M, Alizadeh S, Asbaghi O, Khosroshahi MZ.Effect of vitamin E supplementation on blood pressure: a systematic review and meta-analysis.J Hum Hypertens. 2019;33(7):499-507. doi:10.1038/s41371-019-0192-0
Shah H, Dehghani F, Ramezan M, et al.Revisiting the Role of Vitamins and Minerals in Alzheimer’s Disease.Antioxidants (Basel). 2023;12(2):415. doi:10.3390/antiox12020415
Natarelli N, Gahoonia N, Sivamani RK.Integrative and Mechanistic Approach to the Hair Growth Cycle and Hair Loss.J Clin Med. 2023;12(3):893. doi:10.3390/jcm12030893
What Happens to Your Body When You Take Vitamin B12 Every DayThe 6 Best Turmeric Supplements to Help Fight Inflammation, According to DietitiansWhat Happens to Your Body When You Take a NAD SupplementWhat Happens to Your Body When You Take Folate Every DayCan You Consume Too Much Zinc? Here’s What Dietitians SayCan Magnesium Help You Poop?Do You Actually Need a Vitamin D Supplement? Here’s What a Dietitian ThinksThese 7 Supplements Can Be Toxic If You Take Too MuchThe Best Time to Take Vitamin D for Maximum Absorption, According to Health ExpertsShould You Be Taking an Antioxidant Supplement? Here’s What a Dietitian Has to SayWhat Happens to Your Body When You Take Too Much MagnesiumVitamin C Can Shorten the Number of Days You Have a Cold—Here Are 6 Supplements We RecommendHow Long Are Electrolyte Beverages Effective After Opening? Here’s What Sports Dietitians SayDo Hair-Growth Supplements Actually Work? Our Experts Weigh InIs It Possible to Take Too Much B12? Here’s What Dietitians Say7 Things You Should Look for When Buying a Supplement, According to Dietitians
What Happens to Your Body When You Take Vitamin B12 Every DayThe 6 Best Turmeric Supplements to Help Fight Inflammation, According to DietitiansWhat Happens to Your Body When You Take a NAD SupplementWhat Happens to Your Body When You Take Folate Every DayCan You Consume Too Much Zinc? Here’s What Dietitians SayCan Magnesium Help You Poop?Do You Actually Need a Vitamin D Supplement? Here’s What a Dietitian ThinksThese 7 Supplements Can Be Toxic If You Take Too Much
What Happens to Your Body When You Take Vitamin B12 Every Day
The 6 Best Turmeric Supplements to Help Fight Inflammation, According to Dietitians
What Happens to Your Body When You Take a NAD Supplement
What Happens to Your Body When You Take Folate Every Day
Can You Consume Too Much Zinc? Here’s What Dietitians Say
Can Magnesium Help You Poop?
Do You Actually Need a Vitamin D Supplement? Here’s What a Dietitian Thinks
These 7 Supplements Can Be Toxic If You Take Too Much
The Best Time to Take Vitamin D for Maximum Absorption, According to Health ExpertsShould You Be Taking an Antioxidant Supplement? Here’s What a Dietitian Has to SayWhat Happens to Your Body When You Take Too Much MagnesiumVitamin C Can Shorten the Number of Days You Have a Cold—Here Are 6 Supplements We RecommendHow Long Are Electrolyte Beverages Effective After Opening? Here’s What Sports Dietitians SayDo Hair-Growth Supplements Actually Work? Our Experts Weigh InIs It Possible to Take Too Much B12? Here’s What Dietitians Say7 Things You Should Look for When Buying a Supplement, According to Dietitians
The Best Time to Take Vitamin D for Maximum Absorption, According to Health Experts
Should You Be Taking an Antioxidant Supplement? Here’s What a Dietitian Has to Say
What Happens to Your Body When You Take Too Much Magnesium
Vitamin C Can Shorten the Number of Days You Have a Cold—Here Are 6 Supplements We Recommend
How Long Are Electrolyte Beverages Effective After Opening? Here’s What Sports Dietitians Say
Do Hair-Growth Supplements Actually Work? Our Experts Weigh In
Is It Possible to Take Too Much B12? Here’s What Dietitians Say
By clicking “Accept All Cookies”, you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts.Cookies SettingsAccept All Cookies
By clicking “Accept All Cookies”, you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts.
Cookies SettingsAccept All Cookies
