Vitamin E Benefits: How It Supports Health and Wellness

Vitamin E is a vital nutrient with strong antioxidant properties. It helps maintain brain health, vision, healthy skin, and blood cells. You can get vitamin E from natural sources such as tomatoes, spinach, almonds, and olive oil. Vitamin E deficiency can cause vision problems, nerve pain, and miscarriages. On the other hand, excessive intake may cause unwanted side effects, including bleeding.

Vitamin E has various roles in your body. It protects cells from oxidative damage by defending them from free radicals. It supports healthy immune function and assists cellular signaling and metabolic activities. The fat-soluble Vitamin E is naturally available in seeds, nuts, vegetables, vegetable oils, and fortified foods.

This article explores the benefits of Vitamin A and how it supports your health and overall wellness, so keep reading.

Vitamin E may diminish oxidative stress and enhance antioxidant defenses. Consuming adequate amounts of Vitamin E helps prevent oxidative stress and cellular damage. Oxidative stress happens because of an imbalance between the oxidative defenses of the body and the formation and accumulation of reactive oxygen species (ROS). It can cause cellular damage and an increased risk of diseases.

Oxidative damage can increase the risk of cancer, eye disorders, heart disease, and cognitive decline. Vitamin E is a strong antioxidant, so high doses may reduce markers of oxidative stress and encourage antioxidant defenses in certain people. However, in certain people, high doses of Vitamin E supplementation may increase the risk of prostate cancer, bleeding, hemorrhagic stroke, and all-cause mortality.

Vitamin E plays a significant role in boosting immune function as it protects cells from damage, supports immune cell activity, and reduces the risk of infections, particularly in older people. Vitamin E supplementation enhances hormonal immunity that involves antibody production through B cells allowing the body to combat infections.

Vitamin E aids cell-mediated immunity which involves T cells to eliminate infected cells and fight viral and fungal infections. It stimulates the proliferation of lymphocytes, vital immune cells that allow the body to fight off infections. Studies reveal that Vitamin E supplementation can encourage antibody production in response to infections and vaccinations.

Vitamin E oil, a strong antioxidant, has considerable benefits for skin hydration and repair. It reduces inflammation, moisturizes the skin, and defends against sun exposure and free radicals. It acts as an extremely effective moisturizer, hydrating and preventing dry and flaky skin. It acts as a humectant and emollient, helping skin retain moisture. Vitamin E oil protects the natural barrier of the skin, preventing moisture loss and maintaining hydrated skin.

Vitamin E oil promotes wound healing and controls scar development. Its anti-inflammatory properties help soothe inflamed or irritated skin and aid the natural healing process. It protects your skin from free radicals that damage cells and reduces the visibility of wrinkles and fine lines. Vitamin E supplements work wonderfully for certain skin disorders, including psoriasis and eczema. However, currently, research is limited, and more studies are required to support this benefit.

Vitamin E plays a significant role in eye health as it defends against oxidative damage, potentially diminishing the risk of age-related macular degeneration and age-related cataracts. Vitamin E works with other nutrients to maintain the overall health and function of the eyes.

Some studies found that Vitamin E in combination with other minerals and antioxidants may help slow down the progression of age-related macular degeneration in certain people. Evidence from some other studies shows that the alpha-tocopherol form of Vitamin E, combined with zeaxanthin and lutein, may reduce the risk of cataracts. However, there is limited evidence available to support this, so more research is required.

High blood pressure and increased levels of blood lipids such as LDL cholesterol and triglycerides can increase the risk of developing heart disease. A 2022 study states that eating seeds and nuts that are high in Vitamin E can improve cardiovascular health. It is associated with a decreased risk of diabetes, metabolic syndrome, and certain cancers.

Some observational studies reveal that a higher intake of Vitamin E from dietary supplements can reduce the risk of coronary heart disease. Some studies also suggest that vitamin E is linked to a reduced risk of death due to stroke. Although Vitamin E is a strong antioxidant, studies on its direct cardiovascular benefits through supplementation have created conflicting outcomes.  However, some studies suggest that Vitamin E, through dietary intake, can have protective effects.

The best way to meet your Vitamin E needs is through dietary sources. Vitamin-rich foods and vegetable oils are the safest and most efficient way to get the health benefits of Vitamin E.

Plant-based oils, nuts, seeds, fruits, and vegetables are wonderful sources of natural Vitamin E that you must add to your diet.

• Almonds
• Peanuts and peanut butter
• Hazelnuts
• Sunflower seeds
• Wheat germ oil
• Sunflower oil
• Safflower oil
• Soybean oil
• Avocados
• Mangoes
• Kiwi fruit
• Spinach
• Red bell peppers
• Butternut squash
• Turnip greens
• Broccoli
• Swiss chard
• Collard greens and beet greens

• Focus on a healthy diet containing nuts, seeds, leafy green vegetables, vegetable oils, and fortified foods to ensure sufficient intake of vitamin E through diet.
• Snack smartly, picking the seeds and nuts as healthy snack options.
• Use healthy vegetable oils for cooking purposes and preparing salads.
• Include plenty of leafy greens in your diet.
• Choose fortified foods, including fortified cereals and juices etc.
• If you are concerned about your Vitamin E consumption, talk to your healthcare provider or dietitian.
• Vitamin E is essential, however, excessive intake may cause side effects.

For adolescents and adults, the body needs at least 15 milligrams of vitamin E daily. The tolerable upper intake limit of Vitamin E is 1000 milligrams per day for adults without fat malabsorption. For children 1 to 3 years old, the upper intake limit is 200 milligrams per day. The exact level of supplementation should be determined in consultation with a doctor or health care professional, depending on the age and medical condition of the individual.

• RDA for adults is 15 mg of the natural form of Vitamin E (alpha-tocopherol) per day.
• The RDA for pregnant women is 15 mg per day.
• RDA for children 1 to 3 years is 6 mg, and for 9 to 13 years, 11 mg per day.
• The upper limit for adults is 1000 mg per day.

Vitamin E supplements are available in two major forms: alpha-tocopherol (biologically most active form) and mixed tocopherols (containing alpha, beta, gamma, and delta tocopherols). The body preferentially utilizes alpha-tocopherol, and mixed tocopherols are more similar to the natural Vitamin E found in dietary sources.

The most biologically active type of Vitamin E is preferentially used by the body. Natural alpha-tocopherol occurs in d-alpha-tocopherol form, and synthetic is labeled as dl-alpha-tocopherol, a blend of eight stereoisomers, and it is less active than the natural form. It is found in vegetable oils, nuts, and seeds. Alpha-tocopherol works as an antioxidant, defending your body from free radicals.

Mixed tocopherols are a blend of various tocopherol forms, including alpha, beta, gamma, and delta. It is found in sunflower oil, soybean oil, nuts, seeds, and leafy green vegetables. Mixed tocopherols are known to offer wider antioxidant benefits, contributing to complete antioxidant protection.

The vitamin is an essential fat-soluble nutrient and potent antioxidant. It is important for cellular signaling and immune health. Studies state that Vitamin E supplements may help certain populations, including people with diabetic neuropathy. People need to take vitamin E supplements for improving their immune system, strengthening skin and hair, and nails, and reducing the risk of cancer.

Always take the supplements if your healthcare provider recommends them. Do not start taking Vitamin E supplementation without consulting your doctor. Improper doses of supplements can influence your health and existing health conditions, leading to side effects. Healthcare professionals recommend vitamin E supplements after assessing your health and other factors, ensuring the safety and efficiency of supplementation.

Vitamin E toxicity occurs when someone consumes a high dose of Vitamin E, leading to a build-up in the body, causing health complications. Too much vitamin E intake can contribute to blood thinning and can cause fatal bleeding. Likewise, it can interfere with blood clotting, a natural defense against excessive bleeding after an injury. High dose is also associated with an increased risk of hemorrhagic stroke, caused by bleeding in the brain. A few studies found that high consumption of dietary Vitamin E may reduce the risk of Alzheimer's disease, but it failed to prevent the progression of mild cognitive impairment to Alzheimer's disease. Conflicting study outcomes have dimmed the promise of using high-dose Vitamin E to prevent chronic diseases and cardiovascular disease.

Studies state that a higher amount of Vitamin E supplements may increase the risk of prostate cancer in healthy men. A cancer prevention trial involving 35000 men found that regular intake of Vitamin E, Vitamin C, or selenium is not associated with reduced risk of prostate cancer or other types of cancers in older men. Other studies suggested that the combination of Vitamin E and selenium may be more effective than using these agents alone. A large population of studies shows that Vitamin E supplementation may diminish the risk of prostate and colorectal cancers in male smokers.

Concludingly, too much Vitamin E supplementation may lead to mild to fatal complications. Due to conflicting study results, limited data support using Vitamin E supplements to prevent chronic disease or cancer. Please make sure you consult your doctor or healthcare provider before taking these supplements and take them exactly as your doctor recommends.

Although multivitamins are hyped for their ability to prevent some chronic conditions, scientific evidence shows that they may not offer considerable protection against cardiovascular disease, cancers, cognitive decline, or other major health conditions. Some research states that certain people, including those with metabolic dysfunction, may benefit from multivitamin supplementation; however, more research is required.

Vitamin C and E are strong antioxidants known for their potential to defend against cell damage, however, the evidence to support their effectiveness in preventing chronic conditions is mixed. The best way to prevent chronic diseases is to consider a healthy and balanced diet, including fruits, vegetables, and whole grains than relying on supplements. If you are concerned about your nutrient deficiencies or whether you should consider Multivitamins or not, talk to a healthcare professional or a registered dietitian to get the best advice.

Vitamin E-rich diet and supplements offer various potential benefits; however, high doses may pose risks.

• Antioxidant properties
• Support immune health
• Cellular signaling
• Healthy skin and hair
• Moisture retention
• Improve digestive disorders in specific populations.

• High dose risk
• Prostate cancer risk
• Interaction with medications
• No evident benefits for certain health conditions
• Interfere with E-cigarettes

• Always consult a medical professional
• Prioritize a balanced, nutrient-rich diet
• Be cautious of supplement doses
• Avoid E-cigarettes containing Vitamin E Acetate

Vitamin E deficiency is rare, but it may cause neurological problems, vision concerns, and muscle weakness.

• Malabsorption disorder (cystic fibrosis, Crohn’s disease, and certain liver disorders)
• Genetic disorders (abetalipoproteinemia and ataxia with Vitamin E deficiency)
• Premature birth (with undeveloped gastrointestinal tracts and lower vitamin E levels)

• Neurological problems (muscle weakness, difficulty coordinating movements, and impaired reflexes)
• Vision problems (blurred vision, inability to see in dim light, and potentially blindness)
• Impaired immune system (increased risk of infections)
• Skin and hair problems, fatigue, and anemia in severe cases.
• Focus on Vitamin E-containing foods to prevent deficiency including leafy greens, vegetable oils, seeds, and nuts, and consider supplements, consulting your doctor.  

Research to find the role of Vitamin E in cancer prevention is ongoing. Studies on Vitamin E and breast cancer and lung cancer demonstrated mixed and conflicting results, with some suggesting the protective effectiveness of dietary sources, while others indicated no benefits and potential harm from high-dose supplements. Some observational trials state that dietary Vitamin E may protect against breast cancer, but it is not supported by intervention trials. Limited evidence is available to support the defense against breast cancer, and some studies suggest that supplementation intake during radiation therapy or chemotherapy may increase the risk of mortality.

Some studies show that Vitamin E may reduce and prevent the risk of heart disease by defending against the oxidation of cholesterol. Observational studies found a potential link between higher intake of vitamin E and reduced risk of heart disease. Randomized controlled trials found missed and disappointing results concerning the effectiveness of Vitamin E in reducing cardiovascular events, and even showed potential risks. More research is required to completely understand the efficiency of Vitamin E in cardiovascular health.

Research on the effectiveness of Vitamin E in slowing mild cognitive impairment is conflicting, with some suggesting potential benefits and others stating no significant effect. Some studies have revealed that high plasma levels of Vitamin E are linked to better cognitive performance. Vitamin E protects brain cells from damage that slows down cognitive decline. Some studies found that Vitamin E may slow down the functional decline in Alzheimer’s disease however, there is limited evidence to support this.

Vitamin E is best known for its antioxidant benefits, but it can also be helpful in blood clotting and blood pressure. Some studies suggest that it can act as a natural blood thinner and potentially lower blood pressure. Vitamin E in the form of alpha-tocopherol has been shown to have modest anticoagulant activity, potentially impeding aggregation and antagonizing Vitamin K-dependent clotting factors. Some studies demonstrated that Vitamin E supplementation can reduce systolic blood pressure in some individuals.

Vitamin E is a fat-soluble vitamin with powerful antioxidant properties. It is essential for immune health, healthy skin and hair, and cellular signaling in the body. The oxidative properties have a significant role in fighting against oxidative stress, atherosclerosis, cataracts, AD, and cancer. Vitamin E supplements can considerably benefit certain populations, including patients with diabetic neuropathy, when taken appropriately. Eating a healthy diet is the best way to meet your Vitamin E requirements. Take supplements under the guidance of a healthcare provider, as high doses may be associated with complications.