15% off £40

000000s
Code:QUICK
 

15% off £40

000000s

Code:QUICK

Offers3 for 2 Mix & MatchSave up to 1/2 PriceOnline only - Up to 33% offGreat SavingsBuy one get one 1/2 priceOutletIntroductory OfferBuy 1 Get 1 Free2 for £60 Mix & Match2 for £5 Mix & MatchShort DatedVitamins & SupplementsVitamins & Supplements Shop AllHair, Skin & NailsCollagen & SilicaMuscle Support & Joint PainDigestive HealthMagnesiumFunctional MushroomsVitaminsShop all VitaminsMultivitaminsVitamin AVitamin BVitamin CVitamin DVitamin EVitamin KVitamin DrinksMineralsShop all MineralsMagnesiumIronZincCalciumSeleniumChromiumSupplementsShop all SupplementsFibre SupplementsAcidophilus & Friendly BacteriaPeppermint OilGrapeseed ExtractLecithinCollagen & SilicaOmega & Fish OilsPlant Sourced SupplementsSuperfood SupplementsArnicaApple CiderRaspberry KetonesAloe VeraChondroitin & MSMCo Enzyme Q10Evening Primrose OilGarlicGinkgo BilobaGlucosamineGlucomannanSeaweed, Kelps and Aquaceuticals5 HTPDigestive EnzymesSaw palmettoCharcoalConditionShop all ConditionCholesterolAllergy & Hay Fever CareAnxiety SupportBone & Muscle HealthMuscle Support & Joint PainBrain & Memory SupportWomen's HealthMen's HealthChildren's HealthCold & Immune SupportFatigueDigestive HealthHair, Skin & NailsHeart & CirculationLiver CareMood SupportSexual HealthSleep & RelaxationStress ReliefVisionWomen's HealthShop all Women's HealthPerimenopauseMenopauseMenstrual SupportUrinary Tract HealthPregnancy & ConceptionMen's HealthShop all Men's HealthProstate HealthChildren's HealthCBD Vitamins & SupplementsShop all CBD Vitamins & SupplementsCBD OilCBD CapsulesCBD SprayCBD GummiesHerbal & Licensed RemediesShop all Herbal & Licensed RemediesRescue RemedyAshwagandhaMilk ThistleGinseng & GuaranaHomeopathic & Flower RemediesShop all Homeopathic & Flower RemediesRescue RemedyTissue SaltsFlower RemediesHomeopathic RemediesAt-Home TestsVegan Vitamins & SupplementsHolland & BarrettVitabioticsSolgarNew NordicWeledaBetterYouBioglanGrass & Co.Nature's WayNatures AidJoints, Aches & PainsImmunityGut HealthEnergyLow Mood & DepressionStress & AnxietyChildren's HealthHealthy HeartWeight ManagementWomen's Health - Menopause & Perimenopause3 for 2 Mix & MatchSave up to 1/2 PriceOnline only - Up to 33% offOutletGreat SavingsBuy one get one 1/2 priceBuy 1 Get 1 FreeIntroductory OfferDairy FreeGluten FreeSesame Seed FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeLupin FreeNew inFood & DrinkChristmas Food & GiftsAdvent CalendarsFood & Drink Shop AllDried Fruit, Nuts & SeedsShop all Dried Fruit, Nuts & SeedsDried FruitNutsSeedsMixesTeas, Coffee & Hot BeveragesShop all Teas, Coffee & Hot BeveragesCoffee & Coffee SubstitutesMushroom DrinksTeasSuperfood TeasMatcha & Green TeaHerbal TeaPeppermint TeaSleep & RelaxationSlimming TeaWomen's Health TeasHoney, Jams & SpreadsShop all Honey, Jams & SpreadsManuka HoneyHoneyNut ButtersJams & ChutneysSyrupsSpreadsPateDrinks & JuicesShop all Drinks & JuicesMultipack DrinksJuices & Health ShotsNatural Energy DrinksKombuchaCBD DrinksSoft DrinksWaterAlcohol Free DrinksProtein ShakesSuperfoodsShop all SuperfoodsSuperfood BlendsSupergreensMoringa PowderSpirulinaMaca PowderFlaxseedBaobabChia SeedsGoji BerriesGut HealthSnacksShop all SnacksSweet SnacksSavoury SnacksLow Calorie SnacksChocolateCrisps & ChipsSnack BarsFlapjacksLiquoricePopcornVegan FoodShop all Vegan FoodMeat-Free AlternativesDairy Free DrinksEgg SubstitutesVegan ProteinVegan Protein BarsFood CupboardShop all Food CupboardApple Cider VinegarCondiments & SaucesMeat-Free AlternativesSoup & Ready MealsRice, Pasta, Pulses & GrainsGravy, Broths & StockBreakfast CerealsShop all Breakfast CerealsCereals, Bran & FlakesGranolaMuesliOats & PorridgeBreakfast BarsCookingShop all CookingCooking IngredientsApple Cider VinegarCondiments & SaucesMeat-Free AlternativesSoup & Ready MealsRice, Pasta, Pulses & GrainsTinned FoodsHerbs, Spices & SeasoningGravy, Broths & StockHome BakingShop all Home BakingBaking IngredientsBaking MixesBreadFlourSweeteners & Sugar AlternativesEgg SubstitutesDairy Free DrinksShop all Dairy Free DrinksOat, Rice & Hemp DrinksSoya DrinksNut DrinksNutritionally Complete FoodHolland & BarrettNaturyaGrenadeHeath & HeatherHuelPukkaTwiningsNakdMeridianPerfectTedImmunityExercise & RecoveryGut HealthJoints, Aches & PainsEnergyWeight ManagementDental HealthSave up to 1/2 Price3 for 2 Mix & MatchOnline only - Up to 33% offGreat SavingsBuy one get one 1/2 priceBuy 1 Get 1 FreeOutlet2 for £5 Mix & MatchGluten FreeDairy FreeWheat FreeEgg FreeSugar FreeMilk FreeSoya FreeSesame Seed FreeCelery FreeFish FreeNew inSports NutritionSports Nutrition Shop AllProteinShop all ProteinWhey ProteinClear ProteinMass GainersVegan ProteinDiet ProteinCaseinSports SupplementsShop all Sports SupplementsTestosteroneElectrolytesEnergy GelsSports CollagenCreatineShop all CreatineCreatine PowderCreatine CapsulesBars, Drinks & SnacksShop all Bars, Drinks & SnacksEnergy BarsProtein BarsProtein ShakesProtein SnacksNutritionally Complete FoodMeal Replacement ShakesPre Workout & EnergyShop all Pre Workout & EnergyPre WorkoutCaffeine Free Pre WorkoutAmino Energy PowdersIntra WorkoutPost WorkoutKetoAmino AcidsShop all Amino AcidsAmino Energy PowdersBCAAL-LysineGlutamineCarnitineArginineVegan Sports NutritionShop all Vegan Sports NutritionVegan ProteinVegan Protein BarsVegan Pre Workout & EnergyVegan Amino AcidsVegan CreatineSports AccessoriesShop all Sports AccessoriesBottles & ShakersFitness EquipmentOptimum NutritionUSNGrenadePrecision EngineeredApplied NutritionMyproteinHolland & BarrettPhDNakdHuelExercise & RecoveryEnergyWeight ManagementLow Mood & DepressionStress & AnxietySave up to 1/2 PriceGreat SavingsIntroductory Offer3 for 2 Mix & MatchOnline only - Up to 33% offBuy one get one 1/2 price2 for £60 Mix & MatchOutletGluten FreeDairy FreeSugar FreeWheat FreeEgg FreePalm Oil FreeMilk FreeSesame Seed FreeCelery FreeCrustaceans FreeNew inBeautyGiftsNatural Beauty Shop AllAromatherapy & HomeShop all Aromatherapy & HomePure Essential OilsBlended Essential OilsBase & Carrier OilsHolisticSkincareShop all SkincarePremium SkincareFace CareBody CareSun CareTanning & BronzingEye CareLip CareFoot CareHand & Nail CareSkin AilmentsSkin OilsCBD BeautySun CareShop all Sun CareSun Lotion SPFMineral Sun CareFace SPFAfter SunHair Skin & NailsWashing & BathingShop all Washing & BathingShampoo & ConditionerBathing AccessoriesFeminine CareShower Gel & Body WashDeodorantDentalHand WashSoapBath Soak & OilBody ScrubBath Bombs & SaltsIncontinence SupportHair CareShop all Hair CareShampoo & ConditionerHair ColouringHair MasksHair Oil & SerumHair Spray, Gel & MousseHair AccessoriesMother & BabyShop all Mother & BabyBaby Skincare & ToiletriesElectrical WellnessSexual WellnessDr OrganicFaith in NatureWeledaHolland & BarrettNaturtintTisserandMiaromaSukinQ+AEthiqueSkin Health - by skin concernDental HealthWomen's Health - Cycles & MenstruationJoints, Aches & PainsWomen's Health - PregnancyChildren's HealthExercise & RecoveryLow Mood & DepressionSexual HealthStress & Anxiety3 for 2 Mix & MatchSave up to 1/2 PriceOnline only - Up to 33% offOutletIntroductory OfferAlcohol FreeDairy FreeGluten FreeParfum FreePalm Oil FreeMicroplastics FreeSesame Seed FreeSoya FreeCelery FreeCereal FreeNew inCBDShop all CBDCBD Vitamins & SupplementsShop all CBD Vitamins & SupplementsCBD OilCBD CapsulesCBD SprayCBD GummiesCBD Food & DrinkCBD BeautyGrass & Co.CBDfxTRIPfourfiveCannaray CBDHolistic HerbHolland & BarrettReakiroLove HempBody & Mind BotanicalsExercise & RecoveryLow Mood & DepressionSleep & RelaxationStress & Anxiety3 for 2 Mix & MatchSave up to 1/2 PriceOnline only - Up to 33% offBuy 1 Get 1 FreeGreat SavingsBuy one get one 1/2 priceOutletShort DatedDairy FreeAlcohol FreeGluten FreeNew inWeight ManagementWeight Management Shop AllFat Burners, Binders & Appetite SuppressantsShop all Fat Burners, Binders & Appetite SuppressantsFat BurnersFat BindersAppetite SuppressantsSlimming TabletsWeight Management Shakes Shop all Weight Management Shakes Meal Replacement ShakesDiet ProteinDiet Food & DrinkShop all Diet Food & DrinkHealthier CookingLow Calorie SnacksSlimming TeasExercise SupportShop all Exercise SupportFitness EquipmentMeal Replacement ShakesDiet ProteinProtein BarsHolland & BarrettGrenadePhDHeath & HeatherUSNOptimum NutritionBouncePulsinTrekDiabloWeight ManagementExercise & RecoverySave up to 1/2 Price3 for 2 Mix & MatchOnline only - Up to 33% offGreat SavingsBuy one get one 1/2 priceIntroductory OfferOutletGluten FreeSugar FreeDairy FreeWheat FreeEgg FreeMilk FreeCelery FreeCrustaceans FreeFish FreeKiwi FreeNew inVeganChristmasHealth & WellnessShop all Health & WellnessEnergyJoints Bones & MusclesGut HealthHair Skin & NailsStress AnxietySleep & RelaxationHolland & BarrettVitabioticsNaturtintWeledaSolgarOptimum NutritionDr OrganicBetterYouApplied NutritionWildJoints, Aches & PainsGut HealthSkin Health - by skin concernEnergyExercise & RecoveryWomen's Health - Menopause & PerimenopauseLow Mood & DepressionStress & AnxietyWomen's Health - Hormonal HealthImmunity3 for 2 Mix & MatchSave up to 1/2 PriceOnline only - Up to 33% offGreat SavingsBuy one get one 1/2 priceOutletShort Dated3 for £14 Mix & MatchDairy FreeGluten FreeAlcohol FreeSugar FreeWheat FreeEgg FreeSesame Seed FreeCelery FreeCrustaceans FreeFish FreeNew inShop for your WellnessGut HealthImmunityEnergySkincareWomen's HealthMenstrual HealthMenopauseJoints, Bones & MusclesHair, Skin & NailsSleep & RelaxationFood & DietChildren's HealthStress ReliefHealthy HeartLow Mood & DepressionConcentration & AlertnessEye HealthSexual HealthLearn about WellnessJoints, Bones & MusclesWomen's HealthPeriods & Cycle HealthMenopauseImmunityGut HealthFood & DietSports & FitnessSleep & RelaxationHair Skin & NailsArticlesAll articlesHealthFood & nutritionGut healthImmunityJoints, bones & musclesWomen's healthWellnessHair & skinMental wellbeingSeasonalSleep & relaxationSports nutritionRecipesAll recipesGluten freeLow sugarVeganDairy freePodcast

Vitamin E: functions, foods, deficiency and supplements

Vitamin E is a powerful antioxidant – an essential vitamin that helps protect the body.
Find out all about vitamin E, including what it does, how much you need, where to find it, and who might need to supplement their diet

Overview of vitamin E

What is vitamin E and what does it do?

Vitamin E is a group of eight compounds, including tocopherol, found in many foods. It’s a fat-soluble vitamin, which means you don’t need to take it every day because it’s stored in the liver until needed.1 Vitamin E is important for strong immune function and helps maintain healthy skin and eyes.2 It’s also an antioxidant, so it protects the body from damage due to free radicals (oxidation). Plant oils, like olive oil, are a rich source of vitamin E. Soya, nuts and cereal are good sources too.3 Most people get all the vitamin E they need from their diet, so a deficiency is rare. Symptoms of a vitamin E deficiency can include a lack of coordination and muscle weakness.4

Functions of vitamin E

What does vitamin E do in the body?

Vitamin E is a powerful antioxidant, helping protect cells against free-radical damage. It plays an important role in your immune system, the body’s defence against illness and infection.5 Vitamin E also helps maintain:6,7
  • cell membranes
  • formation of red blood cells
  • cell to cell communications
  • healthy skin
  • normal vision
  • blood clotting, using vitamin K

How much vitamin E do I need?

There’s no specific recommendation for vitamin E in the UK, but the NHS advises 3mg a day for women and 4mg for men.8 This can be provided in roughly 10 almonds.9 The European Food Safety Authority recommends higher levels: 11mg for women and 13mg for men.10  Vitamin E can be found in a range of foods, especially fats and oils, so your diet should provide all the vitamin E you need.11

 Vitamin E foods

Which foods are the best sources of vitamin E?

Foods that contain vitamin E include:12,13
  • wheatgerm, sunflower, sesame and olive oils
  • avocado
  • nuts
  • salmon
  • red peppers
  • wholegrain bread
  • egg yolks

Vitamin E deficiency

What are the symptoms of a vitamin E deficiency?

Most people get more than enough vitamin E from their diet, so deficiency is rare. However, people with health conditions that make it difficult to absorb fats and fat-soluble vitamins, like cystic fibrosis and Crohn’s disease, may be at risk of a deficiency.14 Symptoms of a vitamin E deficiency include:15
  • muscle pain
  • vision problems
  • disorientation

What happens if I consume too much vitamin E?

Little is known about the effects of high doses of vitamin E on the body, but scientists have reported that very high doses of vitamin E over long periods may be connected to an increased risk of stroke.16  The NHS says that taking up to 540mg of vitamin E a day is unlikely to cause harm.17

Vitamin E supplements

When should I take vitamin E supplements?

You’re very likely to get all the vitamin E your body needs from eating a healthy, balanced diet.18 However, if you have a health condition that prevents your body from absorbing fats, talk to your doctor first. Avoid taking a vitamin E supplement if you have iron-deficiency anaemia, hyperthyroidism or are taking anti-coagulant medicines.19

Should women take a vitamin E supplement during pregnancy?

No, it’s best to focus on getting your vitamin E from your diet. A 2015 Cochrane review of 21 trials found taking vitamin E supplements during pregnancy is associated with stomach pain and early rupture of the membranes once full-term.20

What are the potential benefits of taking a vitamin E supplement?

As well as boosting the immune system,21 studies have found vitamin E supplements can help improve:
  • period pain22
  • nail health23
  • eczema symptoms24
Shop Vitamins Advice is for information only and should not replace medical care. Please check with your GP before trying any remedies. Written by Rosalind Ryan on November 1, 2018 Reviewed by Dr Carrie Ruxton PhD on November 3, 2018 Sources 1. National Institutes of Health. Vitamin E. Available from: https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/ 2. NHS. Vitamin E. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-e/ 3. As above 4. Cathleen Crichton-Stuart. What are the symptoms of low vitamin E? Available from: https://www.medicalnewstoday.com/articles/321800.php 5. Rizvi S, et al. The Role of Vitamin E in Human Health and Some Diseases. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3997530/ 6. HSIS. Vitamin E (Tocopherol). Available from: https://www.hsis.org/supplements/vitamin/ 7. Medline Plus. Vitamin E. Available from: https://medlineplus.gov/ency/article/002406.htm 8. As Source 2 9. SelfNutritionData. Nuts, almonds: Nutrition Facts & Calories. Available from: https://nutritiondata.self.com/facts/nut-and-seed-products/3085/2 10. European Food Safety Authority. Overview on Dietary Reference Values for the EU population as derived by the EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). Available from: https://www.efsa.europa.eu/sites/default/files/assets/DRV_Summary_tables_jan_17.pdf 11. As Source 2 12. As Source 4 13. As Source 6 14. Natalie Silver. How to Identify and Treat a Vitamin E Deficiency. Available from: https://www.healthline.com/health/food-nutrition/vitamin-e-deficiency 15. As above 16. As Source 1 17. As Source 2 18. As Source 2 19. As Source 6 20. Rumbold A, et al. Vitamin E supplementation in pregnancy. Available from: https://www.cochrane.org/CD004069/PREG_vitamin-e-supplementation-pregnancy 21. As Source 5 22. Ziaei S, Zakeri M, Kazemnejad A. A randomised controlled trial of vitamin E in the treatment of primary dysmenorrhoea. Available from: https://obgyn.onlinelibrary.wiley.com/doi/full/10.1111/j.1471-0528.2004.00495.x 23. Keen MA, Hassan I. Vitamin E in dermatology. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4976416/ 24. As above

Related Articles