{"id":132401,"date":"2025-08-09T18:44:11","date_gmt":"2025-08-09T18:44:11","guid":{"rendered":"https:\/\/www.europesays.com\/us\/132401\/"},"modified":"2025-08-09T18:44:11","modified_gmt":"2025-08-09T18:44:11","slug":"vitamin-e-health-benefits-food-sources-and-what-to-know-before-using-supplements","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/132401\/","title":{"rendered":"Vitamin E: Health Benefits, Food Sources and What to Know Before Using Supplements"},"content":{"rendered":"<p class=\"u-speakableText-p1\">You may have noticed vitamin E on the label of your favorite skin-care products. It&#8217;s a nutrient that can <a data-id=\"a58b5aa8-a9eb-4ac4-9ec4-8c70abc9a352\" href=\"https:\/\/lpi.oregonstate.edu\/mic\/health-disease\/skin-health\/vitamin-E#:~:text=As%20an%20antioxidant%2C%20vitamin%20E,free%20radical%20damage%20to%20skin.\" target=\"_self\" rel=\"nofollow noopener\">help protect your skin<\/a> from UV damage, making it a common ingredient for <a target=\"_self\" data-id=\"1e24225a-ffca-4c5b-99c9-ef608d802a8e\" href=\"https:\/\/www.cnet.com\/health\/personal-care\/best-sunscreen-for-face\/\" rel=\"nofollow noopener\">facial sunscreens<\/a>. But vitamin E isn&#8217;t just applied topically &#8212; you also need to get it in your daily diet. Consuming enough vitamin E is crucial because it\u00a0<a data-id=\"a58b5aa8-a9eb-4ac4-9ec4-8c70abc9a352\" href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminE-HealthProfessional\/\" target=\"_self\" rel=\"nofollow noopener\">plays a key role in human development<\/a> and functioning. The vitamin includes eight compounds, but only one of those &#8212; alpha-tocopherol &#8212; is used in the human body.<\/p>\n<p class=\"u-speakableText-p2\">Experts have been debating the pros and cons of vitamin E for many years, so deciding whether to supplement vitamin E in your diet can be confusing. To help, we&#8217;ve done the research for you and found the key takeaways you should know. Here are the potential benefits and drawbacks to consider before adding a vitamin E supplement to your daily routine.<\/p>\n<p>What is vitamin E?<\/p>\n<p>Vitamin E is a fat-soluble nutrient found in many foods and is important to the human body in various ways. Vitamin E, in the form of alpha-tocopherol, is a <a data-id=\"8af913e5-4fe0-49b0-9030-9e34ca0f3d05\" href=\"https:\/\/nutritionsource.hsph.harvard.edu\/vitamin-e\/\" target=\"_self\" rel=\"nofollow noopener\">powerful antioxidant<\/a> that works as a free-radical-fighting machine.<\/p>\n<p>While it is possible to meet daily vitamin E needs through food, oral and topical supplements are also available. However, supplements should be used cautiously, according to directions and after consulting a doctor.<\/p>\n<p>Adding vitamin E to your diet  <img decoding=\"async\" src=\"\" alt=\"Food sources of vitamin E\" height=\"801.3213780084945\" width=\"1200\" loading=\"lazy\"\/>    yulka3ice\/iStock\/Getty Images<\/p>\n<p>Nuts, seeds and vegetable oils top the list of the <a data-id=\"c00db32e-8dd1-4294-a06f-c60096cbc0b6\" href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminE-HealthProfessional\/\" target=\"_self\" rel=\"nofollow noopener\">best sources<\/a>, but vitamin E can be found in many foods. Here are some excellent and versatile food choices to boost your vitamin E.\u00a0<\/p>\n<ul data-ng-block=\"{\" id=\"\">\n<li>Asparagus<\/li>\n<li>Avocado<\/li>\n<li>Boiled or raw spinach<\/li>\n<li>Dry roasted almonds<\/li>\n<li>Dry roasted hazelnuts<\/li>\n<li>Dry roasted sunflower seeds<\/li>\n<li>Kiwi<\/li>\n<li>Mango<\/li>\n<li>Peanut butter<\/li>\n<li>Pumpkin<\/li>\n<li>Red bell pepper<\/li>\n<li>Tomato<\/li>\n<\/ul>\n<p>Benefits of vitamin E<\/p>\n<p>Vitamin E has been touted as offering many benefits to the human body. Some of those are inconclusive regarding showing true benefit in scientific studies. Here are some vitamin E benefits that have science to back them up.\u00a0<\/p>\n<p>1. May lower blood pressure\u00a0<\/p>\n<p>High blood pressure (<a data-id=\"642c13a0-6bc9-42f6-8510-8fcc88af7453\" href=\"https:\/\/www.ahajournals.org\/doi\/full\/10.1161\/HYPERTENSIONAHA.119.14240\" target=\"_self\" rel=\"nofollow noopener\">hypertension<\/a>) is a major risk factor for cardiovascular disease. <a data-id=\"642c13a0-6bc9-42f6-8510-8fcc88af7453\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12463106\/\" target=\"_self\" rel=\"nofollow noopener\">Some studies<\/a> have shown that supplementing with vitamin E can help lower blood pressure, although the results were not as favorable for those with severe high blood pressure.\u00a0<\/p>\n<p>Although results are mixed on the relationship between vitamin E supplementation and cardiovascular disease, a study that followed 40,000 healthy women for 10 years found that those who supplemented vitamin E had a 24% lower risk of death by a cardiac event. The results were not as positive for those at high risk or who already had heart disease.\u00a0<\/p>\n<p>2. Fights free radicals<\/p>\n<p>Vitamin E is known to <a data-id=\"e7e77cea-f0ca-4803-8432-a187d113baf8\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3249911\/\" target=\"_self\" rel=\"nofollow noopener\">battle free radicals<\/a> and protect cells from their damage; fewer free radicals can mean several good things for the human body.\u00a0<\/p>\n<p>Cellular damage from free radicals <a data-id=\"a3f08c40-9514-40b0-ba77-547cc41bfa6e\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3249911\/\" target=\"_self\" rel=\"nofollow noopener\">increases the risk for various health issues<\/a> like cardiovascular disease, inflammatory disease, cataracts and cancer. Antioxidants that fight free radicals, like vitamin E, also fight those chronic conditions.\u00a0<\/p>\n<p>A bonus? Vitamin E&#8217;s contribution to free radical reduction also reduces skin damage from UV exposure. Less skin damage means a more youthful glow, and who doesn&#8217;t want that?<\/p>\n<p>Its anti-inflammatory effects also help to reduce symptoms in chronic inflammatory skin conditions like dermatitis.\u00a0<\/p>\n<p>3. Can reduce PMS symptoms<\/p>\n<p>Around <a data-id=\"b50a00ca-1c29-4707-a180-024b717cafb9\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4815371\/\" target=\"_self\" rel=\"nofollow noopener\">80% to 90% of women<\/a> experience some degree of <a data-id=\"b50a00ca-1c29-4707-a180-024b717cafb9\" href=\"https:\/\/www.cnet.com\/health\/medical\/8-ways-to-ease-menstrual-cramps-naturally\/\" target=\"_self\" rel=\"nofollow noopener\">premenstrual syndrome<\/a>\u00a0during their reproductive years. For some, PMS is painful and disruptive to daily life. Vitamin E may bring some respite if you are one of the 80% to 90%.\u00a0<\/p>\n<p><a data-id=\"cbb90071-284e-476e-893a-59b40abd393a\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4815371\/\" target=\"_self\" rel=\"nofollow noopener\">Studies show<\/a> that supplementing vitamin E with vitamin D may be an effective way to reduce PMS symptoms like cramping, anxiety and cravings.\u00a0<\/p>\n<p>  <img decoding=\"async\" src=\"\" alt=\"Omega 3 pills on a pink background\" height=\"800.7550731477112\" width=\"1200\" loading=\"lazy\"\/>    Getty Images\/Mensent Photography\/MomentDrawbacks to vitamin E supplements<\/p>\n<p>As with any supplement, vitamin E should be used according to instructions and with caution.<\/p>\n<p>Avoid too much of a good thing<\/p>\n<p>Being fat-soluble is not a bad thing. But too much of a good thing can quickly turn into a bad thing. Fat-soluble vitamins like vitamin E dissolve in fat, as opposed to water-soluble vitamins like vitamin C. That means that vitamin E can be stored in your body&#8217;s fat tissues and liver for <a data-id=\"b44d6a67-d990-4fa5-a8ec-01d77b08fe87\" href=\"https:\/\/www.webmd.com\/vitamins-and-supplements\/fat-soluble-vitamins-vs-water-soluble-vitamins\" target=\"_self\" rel=\"nofollow noopener\">up to six months<\/a>.\u00a0<\/p>\n<p>Because most of our vitamin E needs can be met through food, <a data-id=\"e06676cb-6f66-4839-bf0d-7ddcf2dfcb92\" href=\"https:\/\/www.mayoclinic.org\/drugs-supplements-vitamin-e\/art-20364144\" target=\"_self\" rel=\"nofollow noopener\">high doses of vitamin E are rarely needed<\/a> and can cause serious health conditions.\u00a0<\/p>\n<p>You may experience side effects<\/p>\n<p>When taken in small doses, vitamin E rarely causes any negative side effects. However, this is not the case for everyone. Here are some <a data-id=\"8bf6604a-d037-4a43-83ef-e4ead9550b47\" href=\"https:\/\/www.mayoclinic.org\/drugs-supplements-vitamin-e\/art-20364144\" target=\"_self\" rel=\"nofollow noopener\">side effects<\/a> to watch out for:<\/p>\n<ul data-ng-block=\"{\" id=\"\">\n<li>Blurred vision<\/li>\n<li>Diarrhea<\/li>\n<li>Fatigue<\/li>\n<li>Headache<\/li>\n<li>Nausea<\/li>\n<li>Rash<\/li>\n<li>Stomach cramps<\/li>\n<li>Weakness<\/li>\n<\/ul>\n<p>May cause or worsen certain health conditions<\/p>\n<p>Before supplementing or increasing your dietary intake of vitamin E, consider the following health conditions that could be caused or worsened by vitamin E.\u00a0<\/p>\n<ul data-ng-block=\"{\" id=\"\">\n<li><strong>Prostate cancer<\/strong>: Although further research is limited, a <a data-id=\"e88934a8-ff7e-4890-8d70-907c141d48a3\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21990298\/\" target=\"_self\" rel=\"nofollow noopener\">trial study of 35,533 healthy men<\/a> concluded that dietary supplementation with vitamin E caused a significant increase in prostate cancer.<\/li>\n<li><strong>Heart disease:<\/strong> Although there is no research to suggest vitamin E causes heart disease, <a data-id=\"e88934a8-ff7e-4890-8d70-907c141d48a3\" href=\"https:\/\/www.cureus.com\/articles\/61462-a-systematic-review-of-effects-of-vitamin-e-on-the-cardiovascular-system#:~:text=Some%20studies%20also%20suggested%20that,supplementation%20for%20cardiovascular%20risk%20prevention\" target=\"_self\" rel=\"nofollow noopener\">some research<\/a> does suggest that vitamin E may worsen the condition and increase the risk of death by heart attack or stroke.\u00a0<\/li>\n<li><strong>Hemorrhage:<\/strong> High doses of vitamin E have been shown to cause bleeding and <a data-id=\"e88934a8-ff7e-4890-8d70-907c141d48a3\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2974412\/\" target=\"_self\" rel=\"nofollow noopener\">increase the risk for hemorrhagic stroke<\/a>.<\/li>\n<li><strong>Diabetes: <\/strong><a data-id=\"e88934a8-ff7e-4890-8d70-907c141d48a3\" href=\"https:\/\/newsnetwork.mayoclinic.org\/discussion\/vitamin-e-supplements-not-recommended-for-those-with-diabetes\/\" target=\"_self\" rel=\"nofollow noopener\">Current information<\/a> supports discouraging people with diabetes from supplementing with vitamin E.\u00a0<\/li>\n<\/ul>\n<p><a rel=\"nofollow noopener\" href=\"https:\/\/www.cnet.com\/health-tips\/\" target=\"_blank\" class=\"c-shortcodeImage_imageContainer\">  <img decoding=\"async\" src=\"\" alt=\"tips-health.png\" height=\"617.3049645390072\" width=\"768\" loading=\"lazy\"\/>  <\/a> May interact with certain drugs<\/p>\n<p>If you are taking any prescription medications or supplements, check with your medical provider before supplementing with vitamin E. Vitamin E may <a data-id=\"d77f4855-27d8-4a1d-afe9-014c20818098\" href=\"https:\/\/www.mayoclinic.org\/drugs-supplements-vitamin-e\/art-20364144\" target=\"_self\" rel=\"nofollow noopener\">counteract the effectiveness of some drugs or supplements<\/a> like vitamin K, statins, niacin, blood thinners, anti-platelet drugs or even chemotherapy drugs.\u00a0<\/p>\n<p>Can vitamin E be taken daily?<\/p>\n<p>For adults, the <a data-id=\"9aec3712-b8c7-4f02-839e-9e6e0e0be949\" href=\"https:\/\/www.drugs.com\/dosage\/vitamin-e.html\" target=\"_self\" rel=\"nofollow noopener\">recommended daily amount of vitamin E<\/a> is 15 mg. It takes only a small amount of the right foods to reach 15 mg. For example, there is 7.4 mg of vitamin E in one ounce of sunflower seeds and 7.3 mg per one ounce of almonds. Either of those will bring you to around 49% of your daily need for vitamin E.\u00a0<\/p>\n<p>Because vitamin E is so accessible in food, and in this case, more is not better, supplementing is not often needed. However, if you&#8217;re unable to get the recommended daily amount through food, you should limit your supplementation to 15 mg or less per day to achieve the full benefits of vitamin E.\u00a0<\/p>\n<p>If you&#8217;re taking any other supplements or drugs, be sure to consult with your medical provider before taking vitamin E.\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"You may have noticed vitamin E on the label of your favorite skin-care products. It&#8217;s a nutrient that&hellip;\n","protected":false},"author":3,"featured_media":132402,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[210,1182,67,132,68],"class_list":{"0":"post-132401","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-nutrition","10":"tag-united-states","11":"tag-unitedstates","12":"tag-us"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@us\/115000289785733380","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/132401","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/comments?post=132401"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/132401\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media\/132402"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media?parent=132401"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/categories?post=132401"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/tags?post=132401"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}