Vitamin E works quietly in the background as one of the body's key antioxidants. It doesn't get the same attention as vitamin C or D, but it has an important job to do. Here's what vitamin E does, where to find it, and when a supplement can help.
What does vitamin E do?
Vitamin E's main role is as an antioxidant: it contributes to the protection of cells from oxidative stress. Oxidative stress is the wear-and-tear caused by unstable molecules called free radicals, which are produced both by normal body processes and by everyday environmental factors like pollution, UV exposure and smoking. Vitamin E helps protect your cells against that process – which is its central, well-established function.
One nice detail: vitamin E isn't a single substance but a family of eight related fat-soluble compounds. Because it's fat-soluble, your body can store it – so unlike water-soluble vitamins such as vitamin C, you don't need a fresh supply every single day. Your reserves help smooth out day-to-day variation in what you eat.
What are the best sources of vitamin E?
Vitamin E is found in nuts, seeds, vegetable oils and leafy greens – and nature has rather neatly arranged things, because the foods richest in vitamin E often contain the healthy fats that help your body absorb it. Some of the best sources include sunflower seeds, almonds, hazelnuts, avocados, and plant oils like olive and rapeseed oil. Half an avocado, for example, provides about 20% of your daily vitamin E requirement.
The NHS recommends 4mg a day for men and 3mg a day for women. Most people can meet this easily through a balanced diet, especially if they regularly eat nuts and seeds or use vegetable oils.
Should I take a vitamin E supplement?
Most people get all the vitamin E they need from a balanced diet, and deficiency is quite rare. That said, some people do benefit from a supplement.
In particular, if you have a condition that affects how well you absorb fat – because vitamin E is fat-soluble, its absorption depends on this – you may find it harder to get enough, and a supplement may help. This is a good example of something to discuss with your GP or pharmacist, who can advise based on your circumstances.
It's also worth knowing that vitamin E is a nutrient where more is not better. While you're very unlikely to get too much from food, high doses from supplements can cause side effects, so it's best to stick to recommended amounts. If you're pregnant or planning to be, or taking other medicines – particularly any that affect blood clotting – speak to a healthcare professional before taking vitamin E, as it isn't suitable to combine casually. Our vitamin E supplements come in various forms, including capsules, soft-gels and oils, so you can choose what works best for you.
Vitamin E and skin
Vitamin E is a familiar name in skincare, where it's often included in creams and serums and works as a topical ingredient directly on the skin. That's a separate subject from taking vitamin E as a food supplement, and the two shouldn't be conflated. If it's the skincare side you're interested in, explore our vitamin E skincare collection.
Explore our range of vitamin E supplements to support the protection of cells from oxidative stress.