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Vitamins
Vitamin E
A powerful fat-soluble antioxidant that protects cells from oxidative damage and supports immune function
Quick Facts
Daily Needs
15 mg (22.4 IU) of alpha-tocopherol for adults
Importance
Vitamin E is a potent antioxidant that protects cells from oxidative damage, supports immune function, maintains skin health, and has anti-inflammatory properties.
Key Functions
- •Antioxidant protection of cell membranes
- •Immune system support
- •Protection of polyunsaturated fatty acids in cells
- •Maintenance of skin health
- •Gene expression regulation
- •Cell signaling
- •Neurological function
- •Inhibition of platelet aggregation
- •Prevention of oxidation of LDL cholesterol
- •Anti-inflammatory activity
Deficiency Signs
- •Nerve and muscle damage
- •Weakened immune function
- •Vision problems
- •Numbness and tingling in extremities
- •Loss of muscle coordination (ataxia)
- •Impaired balance and reflexes
- •Hemolytic anemia
- •Cognitive impairment
- •Muscle weakness
- •Increased susceptibility to infections
Excess Signs
- •Increased risk of bleeding (especially with anticoagulant use)
- •Nausea and diarrhea
- •Headache
- •Fatigue
- •Blurred vision
- •Increased risk of hemorrhagic stroke
- •Reduced effectiveness of certain medications
- •Muscle weakness
- •May interfere with blood clotting
Best Food Sources
- •Nuts and seeds (almonds, sunflower seeds, hazelnuts)
- •Vegetable oils (sunflower, safflower, wheat germ)
- •Avocados
- •Spinach and other green leafy vegetables
- •Sweet potatoes
- •Red bell peppers
- •Mango
- •Kiwi fruit
- •Peanut butter
- •Fortified cereals and foods
Absorption Facts
- •Fat-soluble - requires dietary fat for absorption
- •Absorption occurs in the small intestine
- •Absorption efficiency ranges from 20-80% depending on food matrix
- •Bile acids are necessary for proper absorption
- •Absorption decreases as intake increases
- •Various forms of vitamin E have differing absorption rates
- •Malabsorption conditions significantly reduce uptake
- •Plant-sourced vitamin E is often less bioavailable than supplements
Special Considerations
- •Natural forms (d-alpha-tocopherol) are more bioactive than synthetic forms (dl-alpha-tocopherol)
- •Excessive vitamin E supplementation may interfere with vitamin K function
- •People with bleeding disorders or taking blood thinners should consult healthcare providers before supplementing
- •Premature infants have higher vitamin E requirements
- •Genetic variations can affect vitamin E metabolism
- •Low-fat diets may compromise vitamin E status
- •Vitamin E works synergistically with vitamin C and selenium
- •Smoking increases vitamin E requirements
About Vitamin E
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