Vitamin E is a fat-soluble nutrient that the body needs for the health of the eyes, skin, blood, and brain, and most healthy people can get enough vitamin E from food. Vitamin E is found in vegetable oils, seeds, nuts, fruits, and vegetables, while supplements require more caution because high doses may carry risks.
Vitamin E includes several related compounds, and alpha-tocopherol is the most active form. The article also looks at food sources, daily intake recommendations, possible deficiency signs, and the possible harm of excess vitamin E from supplements.
The short version
- Vitamin E is a fat-soluble nutrient needed for the health of the eyes, skin, blood, and brain.
- Vitamin E is found in sunflower oil, sunflower seeds, peanuts, wheat germ oil, almonds, leafy greens, pumpkin, asparagus, red bell pepper, mango, and avocado.
- Vitamin E from foods and drinks does not need restriction, but high-dose vitamin E supplements may increase risks such as bleeding.
- The recommended daily intake for adults is 15 mg, and for breastfeeding women the recommended daily intake is 19 mg.
- Most healthy people can rely on food sources of vitamin E, while oral vitamin E supplements are best discussed with a doctor.
What is vitamin E?
Vitamin E is a fat-soluble nutrient needed to support the health of the eyes, skin, blood, and brain. In medical terms, vitamin E refers to 8 substances: alpha-, beta-, gamma-, and delta-tocopherols, as well as alpha-, beta-, gamma-, and delta-tocotrienols.
All of those substances belong to the vitamin E group and differ in structure and activity level. Alpha-tocopherol is the most active form.
What is the difference between natural and synthetic vitamin E?
Natural vitamin E and synthetic vitamin E both exist, and synthetic vitamin E is still vitamin E rather than a fake substitute. Natural vitamin E is extracted from natural sources, while synthetic vitamin E is produced chemically.
The difference between natural vitamin E and synthetic vitamin E is not very large. The choice between natural vitamin E and synthetic vitamin E is a personal one.
Which foods contain vitamin E?
Vitamin E is found in fruits and vegetables, seeds and nuts, and vegetable oils. Food sources of vitamin E include sunflower oil and sunflower seeds, peanut oil and peanuts, wheat germ oil, safflower oil, soybean oil, and almonds.
Food sources of vitamin E also include beetroot, kale, spinach, pumpkin, asparagus, red bell pepper, mango, and avocado. A varied diet can include several of those foods.
What are the benefits of vitamin E?
Vitamin E is described as a strong antioxidant that may help protect body cells from free radicals from cigarette smoke, ultraviolet sunlight, and polluted air. Vitamin E is also described as being able to fight viruses and bacteria and strengthen the immune system.
Vitamin E may affect blood clotting, widen blood vessels, and improve blood vessel elasticity, as well as help prevent and slow the formation of blood clots and cholesterol plaques. Vitamin E may also improve the functioning of the reproductive system.
In some cases, vitamin E may slow the progression of Alzheimer's disease. The source presents that point as a possible effect rather than a universal outcome.
Can vitamin E be harmful?
Vitamin E from foods and drinks does not harm the body and does not require restriction. Vitamin E in supplement form needs more caution because high doses may carry risks.
High doses of vitamin E may increase the risk of bleeding by reducing the blood's ability to clot after cuts and injuries, and high doses may increase the risk of hemorrhagic stroke. Some studies also link high doses of vitamin E to a higher risk of prostate cancer and to a higher risk of death in people with serious cardiovascular disease.
Excess oral vitamin E may rarely cause fatigue, weakness, headache, nausea, diarrhea, intestinal cramps, blurred vision, rash, gonad dysfunction, and increased creatine concentration in urine. The upper daily limit for adult vitamin E supplements is 1000 mg, or 1500 IU for natural supplements and 1100 IU for synthetic supplements.
A doctor should be consulted before starting oral vitamin E if there is or has been vitamin K deficiency, retinitis pigmentosa, a blood clotting disorder, diabetes, a heart attack or stroke, head or neck cancer, or liver disease. The source gives those conditions as reasons for medical advice before use.
How much vitamin E do you need per day?
Daily vitamin E recommendations depend on age and life stage. The recommended daily intake is 4 mg from birth to 6 months, 5 mg for infants 7-12 months, 6 mg for children 1-3 years, 7 mg for children 4-8 years, and 11 mg for children 9-13 years.
The recommended daily intake is 15 mg for teenagers 14-18 years, 15 mg for adults, and 15 mg during pregnancy. The recommended daily intake during breastfeeding is 19 mg.
What are the signs and consequences of vitamin E deficiency?
Vitamin E deficiency is not very common, but vitamin E deficiency can develop in people with digestive disorders or poor fat absorption. The source gives pancreatitis, celiac disease, and cystic fibrosis as examples of conditions linked to lower fat absorption.
Signs of vitamin E deficiency include retinopathy, which is damage to the retina that can lead to worse vision. Signs of vitamin E deficiency also include peripheral neuropathy, which is damage to peripheral nerves, usually in the hands or feet, causing weakness or pain.
Vitamin E deficiency can also cause ataxia, which is loss of control over body movements, and worsening immune system function. The source presents those effects as signs of deficiency.
Is vitamin E from food enough?
Vitamin E from food is enough for a healthy person according to the source's summary. Oral vitamin E use is the situation where specialist advice is recommended.
Food-first intake matches the source's main conclusion about vitamin E. Supplements are treated more carefully because excess intake may have unwanted effects.
Frequently asked questions
What does vitamin E do in the body?
Vitamin E is a fat-soluble nutrient needed for the health of the eyes, skin, blood, and brain. The source also describes vitamin E as an antioxidant and says vitamin E may help protect cells from free radicals.
Which foods are rich in vitamin E?
Foods with vitamin E include sunflower oil, sunflower seeds, peanut oil, peanuts, wheat germ oil, safflower oil, soybean oil, and almonds. Foods with vitamin E also include spinach, kale, pumpkin, asparagus, red bell pepper, mango, and avocado.
Can vitamin E supplements be harmful?
Vitamin E supplements can be harmful in high doses because high doses may increase the risk of bleeding and hemorrhagic stroke. The source also notes possible side effects from excess oral vitamin E, including headache, nausea, diarrhea, blurred vision, and rash.
How much vitamin E do adults need?
Adults need 15 mg of vitamin E per day according to the source. Breastfeeding women need 19 mg per day according to the same recommendations.
Is vitamin E deficiency common?
Vitamin E deficiency is not very common according to the source. Vitamin E deficiency may develop in people with digestive disorders or reduced fat absorption, including pancreatitis, celiac disease, and cystic fibrosis.