Vitamin E

What is Vitamin E? A fat-soluble antioxidant that helps protect cells from oxidative damage. It plays an essential role in immune function, skin and eye health and cell membrane stability.

Two forms:

  • Tocopherols
  • Tocotrienols

Function

Role of Vitamin E

 

Antioxidant

Protects cells from damage

Immune Support

Enhances the immune system response

Brain Health

May help delay mental decline (under investigation)

Eye Protection

May reduce the risk of Age-Related Macular Degeneration (ARMD)

Heart Health

Supports blood vessel health

 

Too Little Vitamin E:
  • Nerve and muscle damage
  • Vision problems
  • Weak immune function
Groups at Risk of Deficiency:
  • Fat malabsorption disorders (Chron’s, cystic fibrosis)
  • Genetic disorders affecting vitamin E transport
  • Long-term low-fat diets
  • Severe malnutrition
Too Much Vitamin E:
  • Increased risk of bleeding
  • Possible increased risk of prostate cancer
  • Food based intake not associated with harm or toxicity
Just Right (adults):
  • Recommended 15 milligrams/day

 

Medication Interactions

(consult your doctor)

  • Anticoagulants and antiplatelet medications (blood thinners)
  • Simvastatin and niacin (cholesterol medications)
  • Chemotherapy and radiation

 

Food Sources

Animal
  • Fatty Fish (salmon) 
Plant based
  • Sunflower seeds – one of the richest plant sources
  • Almonds
  • Wheat Germ Oil
  • Avocados
  • Spinach

Cooking tip:

Vitamin E is fat soluble, so pair with healthy fats (olive oil, nuts) to improve absorption.

Reference: Vitamin E – Health Professional Fact Sheet