Vitamin E isn’t just … well, vitamin E. Despite what you read on nutrition labels, it isn’t a single vitamin. The nutrient comes in eight different forms — and each gives your body a boost in its special way.
All forms of vitamin E qualify as essential nutrients. You need to consume these different versions for your body to be at its best.
So, what can vitamin E do for you? Let’s find out from registered dietitian Julia Zumpano, RD, LD.
What is vitamin E?
Vitamin E is a fat-soluble vitamin, meaning your body absorbs and transports it like dietary fats. (Fun fact: Vitamin E is one of four fat-soluble vitamins in your diet. The others are vitamins A, D and K.)
The body-boosting resume for vitamin E is topped by its status as an antioxidant that protects your cells from damage. Antioxidants fight free radicals that raise your risk of getting certain diseases.
The eight forms of vitamin E are:
- Alpha-tocopherol.
- Beta-tocopherol.
- Delta-tocopherol.
- Gamma-tocopherol.
- Alpha- tocotrienol.
- Beta-tocotrienol.
- Delta-tocotrienol.
- Gamma-tocotrienol.
Alpha-tocopherol is the most common and found in the highest quantities within your body’s tissues and liver, notes Zumpano. Most foods rich in vitamin E include two or more forms of the nutrient.
A healthy diet featuring vegetables, fruits, nuts, seeds and fish can give your body all the vitamin E it needs. Vitamin E is also added to certain fortified foods, such as breakfast cereals and fruit juices. “It’s not hard to meet your vitamin E needs through food alone,” notes Zumpano.
Are vitamin E supplements necessary?
The RDA numbers are much lower than the amount of vitamin E found in most supplements. Given that, Zumpano says most people don’t need to take a vitamin E supplement.
But there are exceptions.
“People who have conditions that interfere with fat absorption can sometimes be deficient in vitamin E,” says Zumpano. “Talk to your healthcare provider about a supplement if you have a condition that affects your intestines, like celiac disease, Crohn’s disease or ulcerative colitis.”
Benefits of vitamin E
The potential protective effects of vitamin E include:
Lowering cancer risk
As an antioxidant, vitamin E can ward off cancer-causing cell damage. Some evidence shows that low levels of vitamin E and selenium (an essential mineral) may raise your risk of breast cancer and lung cancer.
But that doesn’t mean you should go out and purchase a vitamin E supplement in hopes of kicking cancer to the curb.
“Vitamin E supplements have not been shown to prevent cancer,” clarifies Zumpano. “If you want to lower your risk of cancer, eating a variety of whole foods rich in vitamin E and other antioxidants is your best approach.”
Improved eye health
Vitamin E has a protective effect on the cells in your eyes. Getting enough of this nutrient could lower your risk of age-related macular degeneration (AMD) and cataracts.
“Just like the rest of your body, your eyes need a variety of vitamins and nutrients to function at their best,” shares Zumpano. “If you’re deficient in vitamin E, you may have a higher risk of certain eye conditions.”
If you have AMD, your eye care provider may recommend vitamins for eye health that include vitamin E and other nutrients.
Boosting your immune system
You need a healthy immune system to fight off illnesses ranging from the common cold to cancer. Vitamin E plays a vital role in keeping that internal defense system ready for whatever comes its way.
“Studies have shown that vitamin E is found in high amounts in certain immune cells,” says Zumpano. “A deficiency in this vitamin prevents your immune system from doing its job well.”
Guarding against blood clots
Vitamin E is a natural blood thinner that may help prevent the formation of blood clots that could cause a heart attack. But don’t start popping vitamin E instead of blood-thinning medications, cautions Zumpano.
“We don’t have studies that confirm vitamin E supplements are a safe way to lower your risk of clots,” she says. “If you’re concerned about blood clots, talk to your healthcare provider. Don’t just consider a vitamin E supplement the answer.”
And if you’re using blood thinning medication, the National Institutes of Health (NIH) advises against taking vitamin E supplements given the increased risk of bleeding.
Brightening your skin
There’s a reason you see vitamin E listed on moisturizers, sunscreens and other skin care products: The vitamin is found in our natural sebum (skin oil) and defends your skin cells from damage.
Topical vitamin E moisturizes you from the outside, but eating foods high in vitamin E can help your skin from the inside. “Vitamin E works internally and externally to help your skin look its best,” says Zumpano.
Is too much vitamin E bad?
Vitamin E has many health benefits, but loading up on it through high-dose supplements isn’t a good idea. The reason? Your body stores extra vitamin E in your tissues and liver instead of releasing it in urine. That makes overdose a possible risk.
“If you consume large amounts of any fat-soluble vitamins through supplements, your body can’t get rid of any extra,” warns Zumpano. “Your levels can become too high, and you may experience vitamin toxicity [or overdose].”
Side effects of too much vitamin E include bleeding in the brain, which can be life-threatening.
To avoid dangerous bleeding, adults shouldn’t take more than 1,000 milligrams (mg) of vitamin E supplements. 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).
But again, concerns regarding too much vitamin E center on taking supplements. There’s no reason to push away a salad over vitamin E worries. “It’s nearly impossible to get dangerously high doses of vitamin E through food alone,” states Zumpano.
Who should avoid taking vitamin E supplements?
You should avoid taking vitamin E supplements if you’re taking:
- Blood thinners: If you take a blood thinner (anticoagulant), excess vitamin E can increase your risk of bleeding.
- Cholesterol medicines: Some research has found that an antioxidant supplement that contains vitamin E can get in the way of cholesterol-lowering medications, including statins and niacin.
It’s also best to not take vitamin E supplements if you’re undergoing chemotherapy or radiation therapy, as the dosage may interfere with the effectiveness of the cancer treatments.
Final thoughts
When it comes to vitamin E, odds are you’re enjoying the powerful benefits of the essential nutrient without even knowing it. That’s because vitamin E is plentiful in many of the foods we routinely eat.
And as it’s possible to get too much of a good thing, be cautious if you’re thinking of taking a vitamin E supplement, reiterates Zumpano.
Talk with a healthcare provider if you have concerns about your vitamin E intake or wonder if you’re deficient. They can work with you on a plan to ensure you’re getting the vitamin E you need.
