Your body uses vitamin E for multiple purposes, including protecting you from oxidative stress and supporting your immune system. You can get vitamin E from certain foods and dietary supplements.
Vitamin plays many roles in your body, including:
- protecting your cells from oxidative damage by neutralizing harmful molecules called free radicals
- supporting proper immune function
- promoting cellular signaling and metabolic processes
Vitamin E exists naturally in certain foods, including:
- seeds
- nuts
- some vegetables
- some fortified products
This article explores the 8 potential benefits and risks of vitamin E and how to get it through your diet.
Vitamin E in food vs. in supplements
According to The Dietary Guidelines for Americans 2020–2025,
This is for many reasons, including:
- Whole foods may contain other beneficial nutrients, such as fiber and protein.
- People who eat plant-based foods high in vitamin E may eat these instead of ultra-processed foods and foods with low nutritional value.
- High amounts of vitamin E, common in supplements, may have adverse health effects.
However, some people, including those with certain dietary restrictions or following low-calorie eating plans, may need supplements to address a vitamin deficiency.
Note that most research on the effects of vitamin E uses supplements to determine the health effects of increasing vitamin E consumption.
Getting enough vitamin E may help prevent oxidative stress and cellular damage.
Oxidative stress occurs when there’s an imbalance between your body’s antioxidant defenses and the production and accumulation of compounds called reactive oxygen species (ROS). This
- cancer
- heart disease
- eye disorders
- cognitive decline
Because vitamin E is a powerful antioxidant in the body, research suggests supplementing with high doses may reduce markers of oxidative stress and boost antioxidant defenses in certain populations.
For example, a
GPx is a group of antioxidant enzymes that protect cells from oxidative damage.
A 2021 study suggests that supplementing with a combination of vitamin E and vitamin C daily for 8 weeks reduced markers of oxidative stress, such as malondialdehyde and ROS, in female participants with endometriosis.
However, in certain other populations, high doses of vitamin E supplements may increase the risk of other health conditions,
- bleeding and hemorrhagic stroke
- prostate cancer
- all-cause mortality
The risk of these adverse effects
Having high blood pressure and high levels of blood lipids such as LDL (bad) cholesterol and triglycerides may increase your risk of developing heart disease.
Research suggests that vitamin E supplements may help reduce certain heart disease risk factors in some people, but more studies are still needed to support their use.
A
Some
In 2022, the US Preventive Services Task Force
According to 2022 research, eating nuts and seeds, both high in vitamin E, is associated with improved cardiovascular health. It is also associated with a reduced risk of metabolic syndrome, diabetes, and some types of cancer.
NAFLD includes several conditions that cause an accumulation of fat in the liver in people who drink little or no alcohol.
According to research findings, vitamin E supplements may improve some aspects of health in people with NAFLD.
A
Elevated AST and ALT levels can indicate liver inflammation and damage in people with NAFLD, so lower levels are favorable.
Dysmenorrhea is a condition characterized by severe and frequent menstrual pain, such as cramps and pelvic pain.
Promisingly, research suggests vitamin E supplements may reduce pain in women with this condition.
In a
Additionally, a 2021 study showed that supplementing with a combination of vitamin E and vitamin C daily for 8 weeks helped reduce the severity of pelvic pain and dysmenorrhea in women with endometriosis.
Vitamin E supplements have also been linked to several other potential health benefits:
May benefit skin health
Vitamin E supplements
May benefit cognitive health
Maintaining optimal vitamin E levels and taking supplements may help prevent cognitive decline. However, it’s still unclear whether the supplements benefit people with cognitive conditions like Alzheimer’s disease.
May benefit older adults
Because vitamin E plays important roles in health, such as reducing inflammation and improving immune function, increased intake
May improve lung function
A small 2019 study suggests vitamin E supplements could improve lung function and certain asthma symptoms in adults. The results of an older
In a 2019 study, having adequate levels of vitamin E in the bloodstream is associated with a reduced risk of lung cancer in males with a history of smoking cigarettes. An older study from 2017 also linked higher dietary intake of vitamin E, measured by the amount in the bloodstream, with better lung function in male participants.
If you’re looking to increase your intake of vitamin E-rich foods, here are a few good options:
| Food | Serving | Vitamin E |
| wheat germ oil | 1 tablespoon (14 mL) | |
| dry-roasted sunflower seeds | 1 ounce (28 grams) | 49% of the DV |
| dry-roasted almonds | 1 ounce (28 grams) | 45% of the DV |
| peanut butter | 2 tablespoons (28 mL) | 19% of the DV |
| boiled spinach | 1/2 cup (112 grams) | 13% of the DV |
| boiled broccoli | 1/2 cup (46 grams) | 8% of the DV |
| kiwi | 1 medium (69 grams) | 7% of the DV |
| mango | 1/2 cup (82 grams) | 5% of the DV |
| tomato | 1 medium (123 grams) | 5% of the DV |
Vitamin E deficiency in otherwise healthy individuals is uncommon, as most people get enough from their diet.
The
| Age | Non-pregnant, non-lactating individuals | Pregnant individuals | Lactating individuals |
| 0–6 months | 4 mg | ||
| 7–12 months | 5 mg | ||
| 1–3 years | 6 mg | ||
| 4–8 years | 7 mg | ||
| 9–13 years | 11 mg | ||
| 14+ years | 15 mg | 15 mg | 19 mg |
Vitamin E deficiency
While vitamin E deficiency is generally rare, it’s more common in certain populations.
For example, people with medical conditions associated with fat malabsorption, including cystic fibrosis and Crohn’s disease, are at an increased risk.
Additionally, those with certain rare inherited diseases, such as abetalipoproteinemia, are more likely to have a deficiency.
Consuming too much vitamin E from food is unlikely. However, it is possible to consume too much vitamin E through supplements, which can lead to negative side effects and harm to your health.
Studies suggest that vitamin E supplements
High dose vitamin E supplements
The Tolerable Upper Intake Level (UL) for supplemental vitamin E is currently set at 1,000 mg daily. However, health concerns, including a possible risk of increased mortality, are associated with doses much lower than the UL. Therefore, you should generally not supplement with vitamin E unless a qualified healthcare professional recommends it and monitors your intake.
Remember that vitamin E supplement doses vary significantly, with some providing much more than a healthy person needs daily. Therefore, check the labels of vitamin supplements carefully and select supplements from brands that submit their products for third-party verification.
Interactions with medication
Vitamin E can potentially interact with certain medications.
While a few examples are listed below, it’s always important to talk with a healthcare professional about the supplements you’re taking, especially before they start you on prescription medication.
Vitamin E
- anticoagulant and antiplatelet medications
- simvastatin and niacin
- chemotherapy and radiotherapy
Vitamin E is an important fat-soluble nutrient. It’s a powerful antioxidant and is needed for immune health and cellular signaling in your body.
Some studies show that taking vitamin E supplements may benefit certain populations, including people with diabetic nephropathy and NAFLD.
However, supplements are often unnecessary because most people get enough vitamin E through their diet.
High doses of vitamin E supplements can cause side effects and interact with certain medications.
If you’re considering adding more vitamin E to your diet, talk with a healthcare professional about your specific health concerns first.
Just one thing
Try this today: Nuts and seeds are some of the richest dietary sources of vitamin E. These crunchy foods also provide fiber, healthy fats, minerals, and essential vitamins. To increase your vitamin E intake, try snacking on a trail mix made with almonds and sunflower seeds or enjoying fruit with nut or seed butter.
