Vitamin E

What is Vitamin E?

Vitamin E is a fat-soluble nutrient found in many foods. It acts as an antioxidant, helping to protect cells from the damage caused by free radicals. Free radicals are compounds formed when our bodies convert the food we eat into energy. Vitamin E is also important in immune function and helps prevent blood clots in blood vessels.

How Does It Work?

Vitamin E works primarily as an antioxidant. It helps neutralize free radicals, which are unstable molecules that can damage cellular components like DNA and proteins. By protecting cells from oxidative stress, it aids in maintaining healthy skin and eyes and strengthens the body's natural defense against illness and infection.

What are the active ingredients that are important for its medicinal properties?

The active ingredients in vitamin E are a group of eight fat-soluble compounds, including four tocopherols (alpha, beta, gamma, and delta) and four tocotrienols. Alpha-tocopherol is the most active form in humans.

What forms does it come in?

Vitamin E is available in various forms including capsules, tablets, and in liquid form. It's also added to some fortified foods and is naturally present in many dietary sources.

When was it first used for medicinal purposes?

The medicinal use of vitamin E dates back to the early 20th century, but it was first identified in 1922 by Herbert Evans and Katherine Bishop. Its use in supplements and for therapeutic purposes has evolved significantly since then.

What does Vitamin E help with?

Vitamin E is a fat-soluble nutrient found in nuts, seeds and plant oils. It is an antioxidant, which means it helps guard cell fats from damage. People take it as a capsule or put it on the skin.

The evidence is not the same for every use. It looks strongest for fatty liver disease and for the AREDS eye formula. For heart disease and memory, large trials have been mixed.

• Fatty liver disease (NAFLD) when you do not have diabetes
  Good evidence — clinical trials in people with NAFLD who did not have diabetes. In clinical trials, vitamin E lowered liver enzyme levels in people with NAFLD. Biopsies in those trials also showed better liver tissue. The trials were run in people without diabetes; exact sizes and doses are not on file here.
  Evidence grade B · Traditional tier T0
• Slowing macular degeneration in the eye
  Good evidence — the large AREDS trial of a combined formula, not vitamin E alone. The AREDS trial tested vitamin E with other antioxidants and zinc. In people with intermediate AMD, that mix slowed the shift to advanced AMD. Vitamin E on its own was not tested in that trial.
  Evidence grade B · Traditional tier T0
• Immune strength, mainly in older adults
  Good evidence — supplement trials in older adults, who often start with low levels. Low vitamin E levels go along with a weaker immune response. In trials, older adults who took vitamin E showed better immune function. Those trials also reported less risk of chest and airway infections.
  Evidence grade B · Traditional tier T0
• Period cramps and PMS discomfort
  Good evidence — several clinical trials giving it in the days around menstruation. Several trials gave vitamin E in the days around a period. Women in those trials reported milder cramps and less PMS discomfort. Some also reported less breast tenderness; trial sizes and doses are not on file here.
  Evidence grade B · Traditional tier T0
• Tingling, numbness or weakness from nerve damage
  Early evidence — some trials in people with diabetic neuropathy, plus the link with deficiency. Low vitamin E is linked with tingling, weakness and numb hands or feet. In some trials in people with diabetic neuropathy, nerve tests and symptom scores got better. This work is early, and sizes and doses are not on file here.
  Evidence grade C · Traditional tier T0
• Male fertility and sperm quality
  Early evidence — clinical studies that mostly added selenium or vitamin C. Oxidative damage in sperm is a common cause of male infertility. In clinical studies, vitamin E improved sperm movement and cut DNA damage in sperm. Some studies also reported more pregnancies in couples with male-factor infertility.
  Evidence grade C · Traditional tier T0
• Heart health and blood flow
  Evidence doesn't support this — large prevention trials with mixed results. In lab work, vitamin E slowed the oxidation of LDL cholesterol, an early step in plaque build-up. Large trials in people without heart disease gave mixed results. Results looked better in people with heart risk factors and low vitamin E levels.
  Evidence grade D · Traditional tier T0
• Memory and thinking as you age
  Evidence doesn't support this — observational studies plus mixed trials in Alzheimer's disease. People with a higher vitamin E intake have less memory decline in observational studies. That kind of study cannot show cause and effect. In people already diagnosed with Alzheimer's, trials were mixed, with some slowing of decline.
  Evidence grade D · Traditional tier T0
• Skin ageing, dryness and irritation
  Not yet tested in people — lab work and long use in skincare; no human trial on file here. Vitamin E sits in the oily barrier layer of the skin. In lab studies, it shielded cell membranes from UV-linked damage. It is well established as a moisturiser in skincare, but that is formulation practice, not a trial of this remedy.
  Evidence grade insufficient · Traditional tier T0

What Vitamin E has not been shown to do

• Large trials in people without heart disease did not show a clear benefit for preventing heart attacks.
• It has not been shown to bring back sight already lost to macular degeneration.
• The AREDS result came from a combined formula, so vitamin E alone has not been shown to slow AMD.
• It has not been shown to reverse Alzheimer's disease or restore lost memory.
• The liver trials were run in people without diabetes, so benefit for fatty liver with diabetes is not shown.
• Male fertility studies mostly added selenium or vitamin C, so vitamin E alone has not been shown to raise pregnancy rates.

How to read this:

Each use gets its own grade. A means steady results across randomised human trials. B means at least one good human trial. C means small or early human work. D means weak or clashing human results. Insufficient means no human study on file. A grade is about the strength of the evidence, not how strong the effect is. This page lists options and what studies found. It is not medical advice, and it is not a promise of results. Talk with your doctor before starting any supplement.

What can Vitamin E help prevent?

• Progression of age-related macular degeneration (AMD): part of the AREDS protocol
• Oxidative damage to LDL cholesterol: reduces a key early step in arterial plaque formation
• Vitamin E deficiency neuropathy: particularly in people with fat malabsorption conditions

Which foods are rich in it?

1. Wheat Germ Oil
2. Sunflower Seeds
3. Almonds
4. Hazelnuts
5. Sunflower Oil
6. Safflower Oil
7. Peanuts
8. Spinach
9. Broccoli
10. Kiwifruit
11. Olive Oil
12. Shrimp
13. Avocado
14. Rainbow Trout
15. Pumpkin
16. Sweet potato
17. Tuna
18. Salmon
19. Olive oil
20. Peanut butter
21. Kale
22. Mango
23. Tomato

What are possible side effects?

The most common side effects of Vitamin E supplementation include gastrointestinal symptoms, such as nausea and diarrhea, and skin rashes. These side effects are generally mild and occur in a small percentage of individuals.

What's the recommended daily dose?

For adults, the recommended dietary allowances (RDAs) for vitamin E are 15 milligrams (mg) (22.4 International Units, IU) for men and women over 14 years, including pregnant women. Breastfeeding women need slightly more, at 19 mg (28.4 IU).

How many days does it take to work?

The time it takes for Vitamin E to take effect can vary depending on the individual and the condition being treated. Some people may notice improvement within a few days, while others may not see any changes for several weeks or even months.

What time of day is best to take it?

There is no specific time of day that is best to take Vitamin E. It can be taken at any time, with or without food.

Is it best to take it with or without food?

Vitamin E can be taken with or without food. It is fat-soluble, so it is best absorbed when taken with a meal that contains fat.