Vitamin E

What is Vitamin E?

Vitamin E is a fat-soluble nutrient that has potent antioxidant properties. There are many different forms of vitamin E but alpha-tocopherol is the only one used by the human body^[1].

Vitamin E is exclusively acquired from the diet. It is known to help maintain healthy skin and eyes and supports the immune system by fighting off invading pathogens like bacteria and viruses^[2]. Vitamin E also has a critical role in red blood cell development, protecting them from being destroyed by free radicals.

The main role of vitamin E is its antioxidant effects because it protects the cells from oxidative damage. Specifically, Vitamin E protects against free radicals during the breakdown of fat^[3]. Its strong antioxidant properties are why vitamin E is often an ingredient in skincare^[4] and eye drops^[5].

Sources of Vitamin E

Vitamin E is an example of an essential nutrient which means the body cannot make it, so it must be acquired in the diet^[7].

Vitamin E can be found in:

• Sunflower oil

• Safflower oil

• Sunflower seeds

• Wheatgerm oil

• Almonds

• Hazelnuts

• Peanuts

• Peanut butter

• Spinach

• Broccoli

• Kiwis

• Mango^[8]

Symptoms of Low Vitamin E

Low vitamin E levels caused by a low dietary intake are extremely rare in developed countries and are likely caused by an underlying health condition, such as:

• Cystic fibrosis

• Short-bowel syndrome

• Crohn’s disease or other digestive problems

Some of the symptoms of vitamin E deficiency are:

• Hyporeflexia - reduced or absent reflex response in skeletal muscles

• Reduced night time vision

• Loss or decreased vibratory sense

• Muscle weakness

• Limb ataxia - tremors or loss of coordination

• Abnormal heart rhythms

• Blindness and reduced cognition - often in late presentations^[9]

Vitamin E deficiency can also be caused by a rare genetic disorder called abetalipoproteinemia which results in the poor absorption of dietary fat. The first signs and symptoms of the condition usually appear in infancy but, if undiagnosed it can cause further symptoms as the person ages. Symptoms of abetalipoproteinemia include:

• Inability to gain weight

• Failure to thrive

• Diarrhoea

• Foul-smelling stools

• Poor muscle coordination

• Balance and movement issues

• Impaired speech

• Tremors

• Muscle weakness^[10]

Can Too Much Vitamin E Be Harmful?

Although the NHS states there is not enough evidence to know the effects of taking high doses of daily vitamin E supplements, taking too much may be toxic^[2].

The most severe cases of vitamin E toxicity can cause blood thinning and bleeding which can be fatal^[11]. A study investigating the effect of vitamin E supplementation on reducing cardiovascular events in men found that vitamin E was linked to an increased risk of haemorrhagic stroke^[12].

You can lower your risk of developing vitamin E toxicity by not taking a high dose of vitamin E supplements. Most people should get all the vitamin E they need through their diet without supplementation. The NHS recommends taking no more than 540 mg of vitamin E supplements per day to avoid harm^[2].

Checking Your Vitamin E Levels

You can check your vitamin E levels with our Ultimate Health Check.

Alongside 46 other key health biomarkers, the test will tell you how much alpha-tocopherol is in your blood. You can use this to determine if you are getting too much or too little vitamin E in your diet and make necessary changes to your lifestyle to accommodate.

Written by Leanne Edermaniger

Based in the UK, Leanne specialises in writing about health, medicine, nutrition, and fitness.

She has over 5 years of experience in writing about health and lifestyle and has a BSc (hons) Biomedical Science and an MSc Science, Communication and Society.