Vitamin E
Fat-soluble antioxidant that contributes to the protection of cells from oxidative stress.
Also known as Tocopherol, Alpha-Tocopherol, Mixed Tocopherols, Tocotrienols, Vit E
Common doses
200-400 IU
Best timing
Morning
Food
Take with food
Interactions
2 known
Vitamin E is a group of eight fat-soluble compounds (four tocopherols and four tocotrienols), with alpha-tocopherol being the most biologically active form in humans. It functions primarily as a lipid-soluble antioxidant, protecting cell membranes from oxidative damage.
Vitamin E supplementation has a complicated history. Early observational studies suggested strong cardiovascular benefits, but large-scale RCTs (HOPE, ATBC) failed to confirm these and some suggested harm at high doses (>400 IU/day). This led to a significant reassessment of Vitamin E supplementation.
Current thinking favours modest Vitamin E supplementation (100-200 IU) or dietary intake rather than mega-doses. The full spectrum of Vitamin E (mixed tocopherols and tocotrienols) may be preferable to isolated alpha-tocopherol, as high-dose alpha-tocopherol can deplete gamma-tocopherol.
Key benefits
Antioxidant protection
Vitamin E contributes to the protection of cells from oxidative stress. It is the primary lipid-soluble antioxidant in cell membranes.
Immune function
Vitamin E supports immune function, particularly in older adults. The SENIEUR study showed improved immune response in elderly subjects at 200 IU/day.
Skin health
Vitamin E supports skin health by protecting against UV-induced oxidative damage and supporting the skin barrier.
Available forms
d-Alpha-Tocopherol
Natural form. About twice as bioactive as the synthetic form. Look for 'd-alpha' not 'dl-alpha' on labels.
Mixed Tocopherols
Contains alpha, beta, gamma, and delta tocopherols. More closely mirrors dietary vitamin E. May be preferable to isolated alpha-tocopherol.
Tocotrienols
The other half of the vitamin E family. Emerging research for cardiovascular and neuroprotective benefits. Found in palm oil, rice bran, and annatto.
dl-Alpha-Tocopherol
Synthetic form. 50% less bioactive than the natural form. Cheaper. Check labels carefully.
Food sources
- Sunflower seeds
- Almonds
- Wheat germ oil
- Avocado
- Spinach
- Red bell peppers
Signs of deficiency
- Muscle weakness
- Vision problems
- Impaired immune function
- Numbness and tingling
- Difficulty walking
Upper intake limit
1,000 mg/day (approximately 1,500 IU natural or 1,100 IU synthetic). However, doses above 400 IU/day have been associated with increased all-cause mortality in meta-analyses.
Research summary
Strong evidence as a cellular antioxidant. Mixed evidence for cardiovascular benefit. The SELECT trial found no prostate cancer benefit and a possible slight increase in risk. Current recommendation: moderate doses (100-200 IU) of mixed tocopherols from diet and supplements, not mega-doses of isolated alpha-tocopherol.
Known interactions (2)
Check your full stack
for interactions.
See what competes, what combines well, and when to take everything. Every interaction cites a published source.
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1 flagZinc and Iron compete for the same absorption pathway. Take at least 2 hours apart.
Supplements
This information is for educational purposes only. It is not medical advice and does not diagnose, treat, cure, or prevent any disease. Always consult a qualified healthcare professional.