Live Well Vitamins & Lifestyle Guide

Vitamin E

Vitamin E is key for strong immunity and healthy skin and eyes. In recent years, vitamin E supplements have become popular as antioxidants. These are substances that protect cells from damage.

Vitamin E Uses

Many people use vitamin E supplements in the hopes that the vitamin’s antioxidant properties will prevent or treat disease. Early lab studies of vitamin E supplements were promising. But studies of vitamin E in people have been disappointing. Studies of vitamin E for cancer, heart disease, diabetes, Alzheimer’s disease, cataracts, and many other conditions have been inconclusive.

So far, the only established benefits of vitamin E supplements are in people who have an actual deficiency. However, vitamin E deficiencies are rare. They’re more likely in people who have diseases, such as digestive problems and cystic fibrosis. People on very low-fat diets may also have low levels of vitamin E.

Vitamin E Dose & Instructions for Use

The recommended dietary allowance (RDA) includes the vitamin E you get from both the food you eat and any supplements you take.

The tolerable upper intake levels of a supplement are the highest amount that most people can take safely. Higher doses might be used to treat vitamin E deficiencies. But you should never take more unless a doctor says so.

Because vitamin E is fat-soluble, supplements are best absorbed with food.

Vitamin E Food Sources

Most people get enough vitamin E from food. Good sources of vitamin E include:

• Vegetable oils
• Green leafy vegetables, like spinach
• Fortified cereals and other foods
• Eggs
• Nuts

Vitamin E Supplement Information

Vitamin E is available in pills, capsules, and liquids. It’s standard in multivitamins. Vitamin E is also sold as a topical ointment. Like any supplement, keep vitamin E supplements in a cool, dry place, away from humidity and direct sunlight.

There are eight different types of vitamin E. Alpha-tocopherol is the most common. It’s also the most active form.

Vitamin E Warnings

• Side effects. Topical vitamin E can irritate the skin. Overdoses of vitamin E supplements can cause nausea, headache, bleeding, fatigue, and other symptoms.   
• Interactions. People who take blood thinners should not take vitamin E supplements without talking to a doctor first. If you take any medication, it’s best to check with your doctor to make sure vitamin E supplements won’t interfere.
• Risks. Vitamin E supplements have unclear benefits and risks. So don’t use them in high doses or for the long term unless your doctor suggests it.