Vitamin E is a fat-soluble vitamin that plays a crucial role as an antioxidant in the body. It protects cells from oxidative damage and supports the immune system, skin health, and eyesight. Vitamin E is known for its ability to neutralize free radicals caused by environmental stressors such as smoking, air pollution, and UV rays. Since the body cannot produce vitamin E, it must be obtained through food or supplements. In this article, you'll learn about the benefits of vitamin E, how it works in the body, and how to use it safely.
What is vitamin E?
Vitamin E is a fat-soluble antioxidant that protects cells from damage caused by free radicals, which occur during normal metabolism and due to external factors. Vitamin E is a group of eight compounds divided into two main groups: tocopherols and tocotrienols . Alpha-tocopherol is the most active form of vitamin E in the human body and is most commonly found in supplements and foods. It plays a key role in protecting cell membranes and slowing the aging process [1].
Synonyms for vitamin E
Vitamin E is also known as tocopherol , particularly its most active form, alpha-tocopherol . Other forms of vitamin E include beta-, gamma-, and delta-tocopherol, as well as various tocotrienols. Alpha-tocopherol is most commonly used in dietary supplements because it has the highest biological activity [2].
Where does vitamin E come from?
Vitamin E occurs naturally in vegetable oils, nuts, seeds, and green leafy vegetables. Sunflower oil, wheat germ oil, almonds, hazelnuts, and spinach are particularly rich in vitamin E. Because vitamin E is fat-soluble, the body needs fats to absorb it effectively. Therefore, it is important to combine foods rich in vitamin E with sources of fat [3].
How is vitamin E produced?
Vitamin E can be obtained either naturally from plant sources such as oils and seeds or synthetically produced. Natural vitamin E is often referred to as d-alpha-tocopherol , while synthetic vitamin E is known as dl-alpha-tocopherol . Natural vitamin E has higher bioavailability, meaning it is better absorbed by the body than the synthetic form [4].
Health benefits of vitamin E
Vitamin E and skin health
Vitamin E is particularly well-known for its beneficial effects on the skin. It promotes wound healing, reduces scarring, and protects the skin from damage caused by UV rays and environmental pollution. Vitamin E is a powerful antioxidant that protects the skin from oxidative damage caused by free radicals. It is often used in skincare products to regenerate the skin, reduce wrinkles, and improve the appearance of the skin [5].
Vitamin E and the immune system
Vitamin E plays an important role in supporting the immune system. It strengthens the function of immune cells, especially T cells, which are essential for fighting infections. Through its antioxidant effect, vitamin E protects immune cells from damage and contributes to the overall strengthening of the immune system. Studies have shown that adequate intake of vitamin E can reduce the risk of infections, especially in older people [6].
Vitamin E and cell protection
As a powerful antioxidant, vitamin E protects cell membranes from free radical damage. It works by stabilizing cell lipid membranes, thus maintaining cell integrity. This is especially important for cells vulnerable to oxidative damage, such as nerve cells and cells of the cardiovascular system. By protecting cells, vitamin E contributes to reducing the risk of chronic diseases such as cardiovascular disease and neurodegenerative diseases [7].
Vitamin E and heart health
Vitamin E may help reduce the risk of cardiovascular disease by preventing the oxidation of LDL cholesterol (the "bad" cholesterol). Oxidized LDL cholesterol can build up in the arteries and lead to the formation of plaque, which increases the risk of atherosclerosis and heart attacks. Through its antioxidant effects, vitamin E may help protect arteries and promote heart health [8].
Vitamin E and eyes
Vitamin E also plays an important role in eye health, protecting the eyes from oxidative damage that can lead to age-related eye diseases such as macular degeneration. Studies have shown that adequate vitamin E intake can reduce the risk of developing cataracts and other eye diseases. It works alongside other antioxidants such as vitamin C and beta-carotene to support eye health [9].
How does vitamin E work in the body?
Vitamin E acts as an antioxidant in the body, neutralizing free radicals and protecting cells from oxidative stress. It stabilizes cell membranes by protecting the lipid layer and preventing cell degradation due to oxidative damage. Vitamin E also supports the immune system by strengthening the function of immune cells. Furthermore, it contributes to the health of the skin, eyes, and cardiovascular system by protecting cells and tissues from damage [10].
Recommended dosage and use of vitamin E
What is the recommended dosage?
The recommended daily intake (RDA) of vitamin E for adults is approximately 15 milligrams (22.4 IU) per day. This amount covers the needs of alpha-tocopherol, the most active form of vitamin E. Higher doses may be recommended in certain cases, such as to support skin health or the immune system. It is important to follow dosage recommendations when taking vitamin E supplements, as excessive amounts can lead to side effects [11].
When should you take vitamin E?
Vitamin E should ideally be taken with a meal containing fat, as it is fat-soluble and requires fats for proper absorption. Taking vitamin E with a meal containing fat improves bioavailability and ensures the vitamin is efficiently absorbed by the body. Supplements can be taken in the form of capsules, tablets, or oils [12].
Side effects and safety of vitamin E
Is vitamin E safe?
Vitamin E is considered safe and well-tolerated at recommended doses. Because it is a fat-soluble vitamin, it can be stored in the body, and excessive amounts can accumulate. However, long-term use of high doses (over 1,000 mg or 1,500 IU per day) may result in side effects such as bleeding disorders, as vitamin E can impair blood clotting. It is recommended to adhere to the recommended dosages and consult a physician if unsure [13].
What are the side effects of vitamin E?
Possible side effects of excessive vitamin E consumption include stomach upset, diarrhea, nausea, and headaches. In very high doses, vitamin E can increase the risk of bleeding because it inhibits blood clotting. People taking blood thinners should be especially careful and consult a doctor before taking high-dose vitamin E supplements [14].
Vitamin E compared to other vitamins
Vitamin E vs. vitamin C
Both vitamin E and vitamin C are powerful antioxidants that protect cells from oxidative damage. The main difference between the two vitamins lies in their solubility: Vitamin E is fat-soluble and protects cell membranes, while vitamin C is water-soluble and acts in the blood and cells. Both vitamins complement each other in their effects and often work together to strengthen the body's antioxidant defenses [15].
Vitamin E vs. vitamin A
Vitamin E and vitamin A are both fat-soluble vitamins that have important antioxidant properties. While vitamin E primarily protects cell membranes, vitamin A plays a key role in maintaining vision, cell growth, and immune function. Both vitamins are essential for health and complement each other in their functions, particularly in skin health and cell repair [16].
Natural sources of vitamin E
Vitamin E occurs naturally in many plant-based foods, including vegetable oils, nuts, seeds, and green leafy vegetables. The best sources include sunflower oil, olive oil, almonds, hazelnuts, spinach, and avocados. Because vitamin E is fat-soluble, foods rich in vitamin E should be combined with fat sources to improve absorption [17].
Vitamin E in dietary supplements
Vitamin E is available in various forms in dietary supplements, including natural d-alpha-tocopherol and synthetic dl-alpha-tocopherol. Natural vitamin E has higher bioavailability and is better absorbed by the body than the synthetic form. Dietary supplements are a good option for meeting vitamin E needs, especially for people who have difficulty getting adequate amounts through their diet [18].
Final Thoughts on vitamin E
Vitamin E is an essential vitamin with powerful antioxidant properties that protects cells from damage and supports skin, heart, and immune system health. It plays an important role in protecting cell membranes and helping to reduce the risk of chronic diseases. For people looking to improve their skin health, strengthen their immune system, or reduce oxidative stress, vitamin E is a valuable supplement that can be obtained either through food or supplements.