What Happens to Your Body When You Consume Vitamin E Regularly

Here’s how getting enough E in your diet may impact your health. Plus, when to consider a supplement.

Reviewed by Dietitian Alyssa Pike, RDNReviewed by Dietitian Alyssa Pike, RDN

Are you searching for the secret to healthy, glowing skin? Look no further than your plate! Vitamin E is a fat-soluble vitamin that is often added to moisturizers and serums, but it’s also found naturally in foods, supplements and even within our bodies. However, its benefits are not just limited to skin health: vitamin E plays a broader role in supporting everything from our brain and heart to our immune system.

In this article, we’ll cover all things vitamin E, including what it is, how much you need, where you can find it, its health benefits, whether you might need a supplement and precautions to consider.

Related: 7 Surprising Antioxidant-Rich Foods, According to Dietitians

What Is Vitamin E?

Vitamin E is an essential fat-soluble vitamin, and it's found in foods rich in healthy fats like nuts, seeds and vegetable oils. Vitamin E plays several key roles within the body. Vitamin E “serves as an antioxidant, protecting cells in the body from damage. It helps to boost the immune system to protect it from invading bacteria and viruses and helps keep blood vessels and the cardiovascular system healthy,” says Katherine Brooking, M.S., RD, a New York-area registered dietitian.

Vitamin E Deficiency

While a vitamin E deficiency is uncommon, certain people may be at a higher risk. “People with malabsorption disorders or digestive diseases that hinder fat absorption, such as Crohn’s disease or cystic fibrosis, may be more likely to have deficiency in vitamin E,” says Kunal Lal, M.D., an internal medicine physician based in Miami. He says people who are deficient in vitamin E may experience symptoms like nerve damage, muscle damage, loss of body movement control, muscle weakness, vision problems and a weakened immune system.

Health Benefits of Vitamin E

1. May Support Immune Health

Vitamin C often takes center stage for immune health, but vitamin E plays a role, too. “Meeting your vitamin E intake through food also supports a healthy immune system. Studies indicate that vitamin E may reduce the risk of infectious diseases such as respiratory illnesses like pneumonia and influenza, as well as some allergic diseases such as asthma,” says Brooking.

2. May Lessen Muscle Damage

Feeling achy and sore after your last workout? This is a common complaint among active people and athletes. Hard and intense workouts can cause microtears in your muscle fibers, leading to temporary muscle soreness. The good news? Research found that dietary vitamin E supplementation significantly reduces muscle damage and oxidative stress caused by exercise. If you’re active, include healthy fats in your post-workout meals for optimal muscle recovery.

3. May Support Skin Health

You might find vitamin E listed on your favorite moisturizer. There’s a reason for that, says Brooking: “Vitamin E is often used in moisturizers, as it helps to keep skin moist and supple.” But vitamin E's benefits go beyond just applying it to the skin. If you love soaking up the sun's rays, you’ll be happy to learn that eating vitamin E-rich foods may offer sun protection, too. “There is also some evidence that vitamin E in the diet can help reduce the skin's inflammatory response to sun damage and absorb some of the damaging UVB rays,” she says. So pack a baggie of nuts next time you hit the pool or beach. (But still, don’t forget your sunscreen!)

4. May Promote Healthy Aging

The secret to aging well from the inside out? It may involve vitamin E. Research suggests a link between vitamin E deficiency and age-related concerns. As an antioxidant, vitamin E can protect cells from damage caused by harmful free radicals, which may lead to aging. So munch on more fruits like avocado, kiwi and mango to get your vitamin E fill and support healthy aging.

5. May Support Eye Health

Did you know that vitamin E is even found in your eyes, specifically your retina? “Some research indicates that vitamin E may be helpful for people with advanced age-related macular degeneration, although there isn't conclusive evidence at this time that vitamin E can prevent age-related macular degeneration,” says Brooking. While more studies are needed, including vitamin E-rich foods in your diet certainly won’t hurt your peepers.

6. May Support Heart Health

One important part of keeping your heart healthy is also ensuring your blood pressure is in check. “Having high blood pressure may have dire consequences as it can cause a variety of health problems, not limited to stroke, heart failure and coronary artery disease,” says Lal. Research found that vitamin E significantly reduced systolic blood pressure, the top number you see on a blood pressure reading. So, you may want to  drizzle some vitamin E-rich oil onto your food to bolster your heart health.

7. May Support Brain Health

Did you know that 60% of your brain is made up of fat? Therefore choosing healthy fats is crucial for keeping your mind sharp. Research suggests vitamin E’s antioxidant and anti-inflammatory properties may provide protection against cognitive decline. Studies have shown that people with Alzheimer's disease, a neurodegenerative disorder, often have lower levels of circulating vitamin E. Supplementation with vitamin E reduced oxidative stress within the brain, which may play a role in cognitive decline.

Food Sources of Vitamin E

Vitamin E is found in a variety of food sources, including:

• Nuts and seeds: almonds, hazelnuts, peanuts, sunflower seeds

• Oils: sunflower oil, safflower oil, wheat germ oil

• Fruits: avocado, kiwi, mango

• Veggies: spinach, broccoli, tomato

It’s doable to get the vitamin E you need from food alone. For example, “Just 1 ounce of almonds—about 23 almonds or ? cup—will meet nearly half of your daily vitamin E needs,” says Brooking. Nosh on raw almonds for a quick midday snack or incorporate them into your next smoothie or smoothie bowl, like our Mango-Almond Smoothie Bowl (which also features mango, another vitamin E-containing food).

Here are more ideas for getting vitamin E into your diet:

• Mash avocado on toast or try it in our Avocado Tuna Spinach Salad, which includes vitamin E-rich sunflower seeds and spinach.

• Toss hazelnuts, peanuts or sunflower seeds on top of cereals or salads or use them to make snacks, like our Almond-Honey Power Bar.

• Use sunflower, safflower or wheat germ oil next time you're making a stir-fry or salad, like our Tomato-Cucumber Salad with Dill recipe, or mixing up homemade salad dressing or marinade.

How Much Vitamin E Do You Need?

Here’s how much vitamin E you need per day, based on age and sex:

During lactation, people who are breastfeeding will need to increase their vitamin E intake to 19 mg per day, while during pregnancy it remains the same at 15 mg per day.

What to Look For in a Vitamin E Supplement

When looking for an over-the-counter vitamin E supplement, you will see two main types, either natural (d-alpha tocopherol) or mixed synthetic (dl-alpha tocopherol) vitamin E, says Samir Balile, Pharm.D., RPh, a clinical pharmacist based in the Washington D.C., area. When debating which product is better for you, know that the type of E supplement you choose affects its absorption in the body. “Mixed synthetic is absorbed or metabolized better and has better impact than natural, only because it most closely resembles foods,” says Balile. However, the choice is up to you on which one you think is best to fit your needs.

Related: 7 Things You Should Look for When Buying a Supplement, According to Dietitians

Potential Downsides and Precautions

Vitamin E is a fat-soluble vitamin, meaning it gets stored in your body, unlike water-soluble vitamins that are flushed out through urine. This means it’s possible to take in too much vitamin E, especially through supplements. High doses of vitamin E can increase the risk of bleeding by inferring with blood clotting.

Before supplementing, talk to your health care provider about potential interactions with your current prescription or over-the-counter medication, says Balile. Vitamin E can interact with various medications and supplements, including blood thinners, simvastatin, niacin, chemotherapy drugs and radiation therapy.

Who Should Avoid Taking a Vitamin E Supplement?

Anyone who is undergoing cancer treatment, chemotherapy or radiotherapy should avoid taking vitamin E supplements. People on blood thinners, with bleeding disorders or people with a vitamin K deficiency should also avoid supplementing. It's always critical to first check with your doctor before taking any new supplement.

Frequently Asked Questions

What happens if you take vitamin E every day?

Research has not found any adverse effects from consuming vitamin E in food. However, high supplemental doses can have negative side effects. The Tolerable Upper Intake Level, which is the maximum daily intake unlikely to cause adverse health effects, set by the Food and Nutrition Board at the Institute of Medicine of The National Academies, for supplemental alpha-tocopherol vitamin E is 1,000 mg/day for both males and females. It's important to discuss a possible vitamin E supplement with your health care provider.

Should you take vitamin E in the morning or night?

You can take vitamin E in the morning or at night, as long as you take it with a food source that contains fat or oil. Vitamin E is best absorbed by the body in the presence of healthy fat.

Is there a downside to taking vitamin E?

Yes, taking too much vitamin E in supplement form can be harmful. It’s best to stick to a standard recommended amount or consume vitamin E from food sources.

Does vitamin E help hair growth?

Some studies suggest vitamin E may help support scalp health due in part to its antioxidant properties. However, research in this area is inconclusive.

The Bottom Line

Vitamin E is an essential fat-soluble vitamin that acts as a powerful antioxidant, and it may offer support for healthy vision, brain function, heart health and skin. Vitamin E is found in a variety of healthy foods like nuts, seeds and oils and even in certain fruits and vegetables. If getting enough vitamin E through your diet is a challenge, you may consider a supplement. Still, remember that since vitamin E is fat-soluble, it is possible to consume too much of it. Always check with your doctor before starting any new supplement to ensure it's safe for you.

Read the original article on Eating Well.