15% off £30 OR 20% off £35

000000s
Code:DEAL
 

15% off £30 OR 20% off £35

000000s

Code:DEAL

Buy 1 Get 1 FreeSummer ShopOffersOffers HubBuy one get one 1/2 priceSave up to 1/2 PriceBuy 1 Get 1 Free25% off Online Only OfferOutletFlash Sale up to 50% offFree gift with purchase1/2 Price2 for £50Better than half priceShort DatedBuy 6 for £15 Mix & MatchVitamins & SupplementsVitamins & Supplements HubJoints, Aches & PainsGut HealthImmunityChildren's HealthEnergyHealthy HeartLow Mood & DepressionStress & AnxietyWeight ManagementExercise & RecoveryVitamins & Supplements Shop AllCBDShop all CBDCBD OilCBD CapsulesCBD SprayCBD GummiesCollagen & SilicaHair, Skin & NailsShop all Hair, Skin & NailsHair GrowthFunctional 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 palmettoCharcoalWomen's HealthShop all Women's HealthMenopauseMenstrual SupportUrinary Tract HealthPregnancy & ConceptionMen's HealthShop all Men's HealthProstate HealthChildren's HealthConditionShop 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 ReliefVisionHerbal & Licensed RemediesShop all Herbal & Licensed RemediesRescue RemedyAshwagandhaMilk ThistleGinseng & GuaranaHomeopathic & Flower RemediesShop all Homeopathic & Flower RemediesRescue RemedyTissue SaltsFlower RemediesHomeopathic RemediesAt-Home TestsVegan Vitamins & SupplementsCBD Homeopathic Buy one get one 1/2 priceBuy 1 Get 1 FreeSave up to 1/2 PriceHolland & BarrettVitabioticsSolgarNew NordicBioglanBetterYouNatures AidGrass & Co.Nature's WayH&B ExpertDairy FreeGluten FreeSesame Seed FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeLupin FreeNew inFood & DrinkFood & Drink HubImmunityExercise & RecoveryGut HealthEnergyJoints, Aches & PainsWeight ManagementDental HealthFood & Drink Shop AllDried Fruit, Nuts & SeedsShop all Dried Fruit, Nuts & SeedsNutsDried FruitSeedsMixesHoney, Jams & SpreadsShop all Honey, Jams & SpreadsManuka HoneyHoneyNut ButtersJams & ChutneysSpreadsPateSuperfoodsShop all SuperfoodsSuperfood PowdersMaca PowderGoji BerriesBaobabMoringa PowderFlaxseedSpirulinaChia SeedsDrinks & JuicesShop all Drinks & JuicesNatural Energy DrinksKombuchaJuicesSoft DrinksWaterProtein ShakesAlcohol Free DrinksTeas, Coffee & Hot BeveragesShop all Teas, Coffee & Hot BeveragesCoffee & Coffee SubstitutesMushroom DrinksTeasSuperfood TeasMatcha & Green TeaSleep & RelaxationDairy AlternativesShop all Dairy AlternativesOat, Rice & Hemp DrinksSoya DrinksNut DrinksCoconut DrinksSnacksShop all SnacksProtein BarsLow Calorie SnacksChocolate, Cakes & BiscuitsCrisps & ChipsSavoury SnacksSweet SnacksSnack BarsFlapjacksPopcornFood CupboardShop all Food CupboardHoney, Jams & SpreadsBreakfast CerealsSuperfoodsApple Cider VinegarCondiments & SaucesTinned FoodsRice, Pasta, Pulses & GrainsBreakfast CerealsShop all Breakfast CerealsCereals, Bran & FlakesGranolaMuesliOats & PorridgeBreakfast BarsVegan FoodCookingShop all CookingCooking IngredientsApple Cider VinegarCondiments & SaucesSoya & Meat AlternativeSoup & Ready MealsRice, Pasta, Pulses & GrainsHerbs, Spices & SeasoningGravy & StockHome BakingShop all Home BakingBaking MixesBreadFlourSweeteners & Sugar AlternativesEgg SubstitutesNutritionally Complete FoodBuy one get one 1/2 priceSave up to 1/2 Price25% off Online Only OfferHolland & BarrettNaturyaGrenadeHeath & HeatherPukkaMeridianNakdTwiningsBionaHuelGluten FreeDairy FreeWheat FreeEgg FreeMilk FreeSugar FreeSoya FreeCelery FreeFish FreeMustard FreeNew inSports NutritionSports Nutrition HubExercise & RecoveryEnergyWeight ManagementLow Mood & DepressionStress & AnxietySports Nutrition Shop AllProteinShop all ProteinWhey ProteinClear ProteinMass GainersVegan ProteinDiet ProteinCaseinSports SupplementsShop all Sports SupplementsTestosteroneElectrolytesEnergy GelsSports CollagenPre Workout & EnergyShop all Pre Workout & EnergyPre WorkoutCaffeine-free-pre-workoutAmino Energy PowdersBars, Drinks & SnacksShop all Bars, Drinks & SnacksEnergy BarsProtein BarsProtein ShakesProtein SnacksNutritionally Complete FoodMeal Replacement ShakesIntra WorkoutKetoPost WorkoutAmino AcidsShop all Amino AcidsAmino Energy PowdersBCAAL-LysineGlutamineCarnitineArginineCreatineShop all CreatineCreatine PowderCreatine CapsulesVegan Sports NutritionShop all Vegan Sports NutritionVegan ProteinVegan Protein BarsVegan Pre Workout & EnergyVegan Amino AcidsVegan CreatineSports AccessoriesShop all Sports AccessoriesBottles & ShakersFitness EquipmentFitness GoalShop all Fitness GoalRecoveryMuscle & StrengthLean MuscleEnergy & EnduranceDiet & Weight LossSave up to 1/2 PriceBuy one get one 1/2 price2 for £50Optimum NutritionPE NutritionUSNGrenadeApplied NutritionPhDHuelSiSFoodspringYfoodDairy FreeGluten FreeSugar FreeSoya FreePalm Oil FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeNew inBeautyBeauty HubSkin Health - by skin concernDental HealthWomen's Health - Cycles & MenstruationSexual HealthWomen's Health - PregnancyJoints, Aches & PainsChildren's HealthExercise & RecoveryLow Mood & DepressionStress & AnxietyNatural 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 CareMineral Sun CareSun Lotion SPFAfter SunHair Skin & NailsWashing & BathingShop all Washing & BathingShampoo & ConditionerBathing AccessoriesShower Gel & Body WashDeodorantDentalHand WashSoapBath Soak & OilBody ScrubBath Bombs & SaltsFeminine CareIncontinence SupportHair CareShop all Hair CareShampoo & ConditionerHair ColouringHair MasksHair Oil & SerumHair Spray, Gel & MousseHair AccessoriesMother & BabyShop all Mother & BabyBaby Skincare & ToiletriesElectrical WellnessSexual WellnessSave up to 1/2 PriceBuy 1 Get 1 FreeBuy one get one 1/2 priceDr OrganicFaith in NatureWeledaNaturtintTisserandMiaromaSukinQ+AEthiqueSo EcoAlcohol FreeParaben FreeSLS FreeParfum FreePalm Oil FreeGluten FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeNew inCBDWeight ManagementWeight Management HubExercise & RecoveryWeight ManagementEnergyHealthy HeartWeight Management Shop AllFat Burners, Binders & Appetite SuppressantsShop all Fat Burners, Binders & Appetite SuppressantsFat BurnersFat BindersAppetite SuppressantsSlimming TabletsShakes & Weight Management ShotsShop all Shakes & Weight Management ShotsMeal Replacement ShakesDiet ProteinDiet Food & DrinkShop all Diet Food & DrinkDiet FoodLow Calorie SnacksSlimming TeaExercise SupportShop all Exercise SupportFitness EquipmentMeal Replacement ShakesDiet ProteinProtein BarsSave up to 1/2 PriceBuy one get one 1/2 price2 for £50GrenadeOptimum NutritionHolland & BarrettUSNPulsinPhDEat WaterNew NordicSlimExpertApplied NutritionDairy FreeGluten FreeSugar FreeWheat FreeNew inVeganHealth & WellnessShop all Health & WellnessGut HealthSkin Health - by skin concernEnergyWomen's Health - Menopause & PerimenopauseExercise & RecoveryWomen's Health - Hormonal HealthJoints, Aches & PainsImmunitySleep & RelaxationLow Mood & DepressionJoints Bones & MusclesGut HealthHair Skin & NailsStress AnxietySleep & RelaxationBuy one get one 1/2 priceSave up to 1/2 PriceBuy 1 Get 1 FreeHolland & BarrettDr OrganicNaturtintVitabioticsSolgarOptimum NutritionWeledaNew NordicEthiqueWildDairy FreeGluten FreeParaben FreeSLS FreeAlcohol FreeSugar FreeParfum FreeWheat FreeSoya FreeSesame Seed FreeNew inShop for your WellnessWomen's HealthMenstrual HealthMenopauseSkincareJoints, Bones & MusclesGut HealthHair, Skin & NailsImmunitySleep & RelaxationFood & DietChildren's HealthStress ReliefHealthy HeartEnergyLow Mood & DepressionConcentration & AlertnessEye HealthSexual HealthLearn about WellnessWomen's HealthPeriods & Cycle HealthMenopauseJoints, Bones & MusclesImmunityGut 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
  • Visa
  • MasterCard
  • PayPal
  • AmericanExpress
  • ApplePay
  • ClearPay
  • AliPay
  • Instagram
  • Pinterest
  • Facebook
  • Twitter
Copyright © Holland & Barrett Retail Limited, 2024. All rights reserved. hollandandbarrett.com is a trading name of Holland & Barrett Retail Limited,. Registered office: Samuel Ryder House, Barling Way, Nuneaton, Warwickshire CV10 7RH. Registered in England: company no. 2758955. Registered VAT no. 211727395.