Vitamin E
Also known as: Tocopherol, Tocotrienol, Alpha-Tocopherol, Mixed Tocopherols
Vitamin E is a fat-soluble vitamin that functions primarily as an antioxidant, protecting cells from oxidative damage caused by free radicals. It plays a crucial role in immune function, gene expression, and protecting polyunsaturated fatty acids. Vitamin E exists in eight chemical forms, with alpha-tocopherol being the most abundant in the body.
Benefits
Powerful antioxidant that protects cell membranes from oxidative damage. Supports immune function and helps prevent infections. May reduce risk of heart disease by preventing LDL cholesterol oxidation. Supports neurological health and may help slow age-related cognitive decline. Important for eye health and may reduce risk of cataracts. May help reduce inflammation and support muscle recovery after exercise.
Recommended Dosage
RDA: 15 mg/day for adults. Common supplement doses: 400–1,200 IU daily (270–800 mg). Upper limit: 1,000 mg/day from supplements (not including dietary sources). Mixed tocopherols are preferred over alpha-tocopherol alone. Take with a meal containing fat for optimal absorption. Vitamin E absorption improves with adequate selenium and vitamin C.
Food Sources
Vegetable oils (sunflower, safflower, wheat germ), almonds, hazelnuts, sunflower seeds, spinach, kale, broccoli, avocado, olive oil, eggs, salmon, trout, whole grains, brown rice.
Side Effects
Generally well-tolerated. High doses above 1,000 mg/day may cause: nausea, stomach cramps, headaches, fatigue, blurred vision, weakness. Doses above 400 IU daily may increase bleeding risk in those taking anticoagulants. May cause diarrhea or constipation. Very high doses may increase all-cause mortality.
Interactions
Increases bleeding risk when combined with anticoagulants (warfarin) or antiplatelet drugs (aspirin, clopidogrel). May interact with statins and reduce their effectiveness. Vitamin E can enhance effects of vitamin K. Selenium enhances vitamin E function.
Warnings
People taking blood thinners should not exceed 400 IU daily without medical supervision. Not recommended for those with vitamin K deficiency or bleeding disorders. High doses may increase risk of prostate cancer. Avoid supplementation one week before surgery due to bleeding risk.
Deficiency Symptoms
Neurological problems including weakness, muscle pain, and poor coordination. Eye and vision problems. Impaired immune function and increased infections. Poor wound healing. Skin problems including dermatitis.
Frequently Asked Questions
What are the benefits of Vitamin E?▼
Powerful antioxidant that protects cell membranes from oxidative damage. Supports immune function and helps prevent infections. May reduce risk of heart disease by preventing LDL cholesterol oxidation. Supports neurological health and may help slow age-related cognitive decline. Important for eye health and may reduce risk of cataracts. May help reduce inflammation and support muscle recovery after exercise.
What is the recommended dosage for Vitamin E?▼
RDA: 15 mg/day for adults. Common supplement doses: 400–1,200 IU daily (270–800 mg). Upper limit: 1,000 mg/day from supplements (not including dietary sources). Mixed tocopherols are preferred over alpha-tocopherol alone. Take with a meal containing fat for optimal absorption. Vitamin E absorption improves with adequate selenium and vitamin C.
What foods contain Vitamin E?▼
Vegetable oils (sunflower, safflower, wheat germ), almonds, hazelnuts, sunflower seeds, spinach, kale, broccoli, avocado, olive oil, eggs, salmon, trout, whole grains, brown rice.
What are the side effects of Vitamin E?▼
Generally well-tolerated. High doses above 1,000 mg/day may cause: nausea, stomach cramps, headaches, fatigue, blurred vision, weakness. Doses above 400 IU daily may increase bleeding risk in those taking anticoagulants. May cause diarrhea or constipation. Very high doses may increase all-cause mortality.
What are the symptoms of Vitamin E deficiency?▼
Neurological problems including weakness, muscle pain, and poor coordination. Eye and vision problems. Impaired immune function and increased infections. Poor wound healing. Skin problems including dermatitis.
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Vitamin C
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Omega-3 Fish Oil
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Supplement Disclaimer
This supplement information is for educational purposes only and should not replace professional medical advice. Dietary supplements are not intended to diagnose, treat, cure, or prevent any disease. Always consult with a healthcare provider before starting any supplement, especially if you are pregnant, nursing, taking medications, or have a medical condition.