Vitamin E

vitamin
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Vitamin E comprises a group of eight fat-soluble compounds, including four tocopherols and four tocotrienols, with alpha-tocopherol being the most biologically active form in humans. Its primary role is as a powerful antioxidant, scavenging free radicals and protecting the polyunsaturated fatty acids within cell membranes from oxidation. Beyond antioxidant activity, this nutrient is essential for several physiological processes. It supports immune function by protecting immune cells from damage, assists in gene expression, and participates in cell signaling. It also helps maintain skin health by supporting the barrier function and protecting against environmental stressors. Maintaining adequate levels contributes to cardiovascular well-being by helping to prevent the oxidation of LDL cholesterol and supporting proper nerve and muscle function. Because it is fat-soluble, this vitamin is most effectively absorbed when consumed alongside dietary fats.

Natural sources
Sunflower seedsAlmondsWheat germ oilHazelnutsPeanutsSpinachBroccoliAvocadoOlive oilSoybean oil

Ingredient forms

No public comparison lists found.

Timing & Intake
AnytimeWith foodTake with fat-containing meal
Absorption is typically enhanced when this fat-soluble vitamin is taken with a meal containing dietary fat.
Daily Intake
RDA (Men)22 IU
RDA (Women)22 IU
RDI22 IU
Optimal Dosage
Minimum100 IU
Maximum200 IU
Safety & Toxicity
Upper Limit (UL)1500 IU
Toxicity Threshold2000 IU
Toxicity Effectbleeding risk
3 safety notes
  • Individuals taking anticoagulant (blood-thinning) medications or those with bleeding disorders should consult a healthcare professional before supplementing with Vitamin E, as high doses may increase bleeding risk.
  • Avoid excessive intake, as very high doses may have adverse effects.
  • Pregnant or breastfeeding women, or individuals with pre-existing medical conditions, should consult a doctor before use.
Goals
Vision Support
Vision Support
Impact
Highest effect
Typical dose:200–400 IU
Vitamin E works synergistically with Vitamin C and other antioxidants to protect the delicate fatty acids in the retina from free radical damage. Its inclusion in the AREDS/AREDS2 formula highlights its clinical efficacy in slowing the progression of age-related macular degeneration.

Study evidence

35 studies

Vitamin E alone has not prevented age-related macular degeneration or cataracts in randomized trials. Combination eye supplements can slow progression in selected people with existing macular degeneration, but their benefit cannot be assigned to vitamin E alone; harm has been reported in retinitis pigmentosa.

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Anti-Inflammatory Support
Anti-Inflammatory Support
Impact
High effect
Typical dose:100–400 IU
Vitamin E is essential for neutralizing free radicals within cellular membranes, preventing a chain reaction of oxidative damage that perpetuates inflammation. It works synergistically with other antioxidants like Vitamin C and selenium to maintain cellular health.

Study evidence

20 studies

Vitamin E can reduce some inflammatory markers, with additional evidence for improved liver inflammation in certain fatty liver conditions. Effects depend on the form and clinical setting, and the available research does not establish consistent whole-body symptom relief or prevention of inflammatory disease.

View goal
Cardiovascular Support
Cardiovascular Support
Impact
High effect
Typical dose:100–400 IU
Vitamin E is a crucial antioxidant that integrates into cell membranes and lipoproteins, directly protecting them from lipid peroxidation. Preventing the oxidation of LDL cholesterol is a key step in halting the progression of atherosclerosis. It works synergistically with Vitamin C, which regenerates it.

Study evidence

79 studies

Vitamin E supplements have not consistently prevented cardiovascular disease, despite favorable associations with dietary intake and some improvements in risk markers. The supplied evidence also identifies potential harm, including increased heart-failure risk in people with vascular disease or diabetes, so antioxidant effects do not establish cardiovascular protection.

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Detoxification
Detoxification
Impact
High effect
Typical dose:100–400 IU
As a primary fat-soluble antioxidant, Vitamin E is crucial for preventing lipid peroxidation in the liver. This action preserves the integrity of hepatocytes, ensuring they can function optimally under the metabolic stress of processing toxins.

Study evidence

23 studies

Vitamin E can improve some liver injury markers in people with fatty liver disease, but this does not establish a general detoxification benefit. The supplied research does not show improved toxin removal, and effects on liver scarring and long-term outcomes remain uncertain.

View goal
Skin Health
Skin Health
Impact
High effect
Typical dose:100–400 IU
Vitamin E is the most abundant antioxidant in the epidermis, protecting the skin's lipid structures from free radical damage. It works in concert with Vitamin C to provide comprehensive protection against environmental stressors like UV light and pollution.

Study evidence

38 studies

Vitamin E may help some eczema symptoms, but evidence for broader skin benefits is mixed and depends on the formulation. Oral vitamin E alone has not shown reliable sun protection, and topical vitamin E can cause allergic dermatitis without consistently improving scars.

View goal
Anti-Aging
Anti-Aging
Impact
Moderate effect
Typical dose:15–400 IU
Vitamin E is a crucial component of the body's antioxidant network, working to stop the chain reaction of lipid peroxidation in cell membranes. This protection is vital for cardiovascular health and skin integrity. As a fat-soluble vitamin, it works in different cellular compartments than water-soluble antioxidants like Vitamin C, providing comprehensive protection.

Study evidence

19 studies

Higher dietary Vitamin E intake is associated with some favorable aging-related outcomes, but this does not show that supplements slow aging or extend life. Clinical benefits are limited to specific outcomes and populations, and supplementation research also includes neutral or unfavorable findings.

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Showing 6 of 10 goals

Studies

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Sources

Up to five highest-ranked published examples per goal. Study counts and charts include all published studies for the connection.

  1. Antioxidant vitamin and mineral supplements for preventing age-related macular degeneration.
    Evans JR; Lawrenson JG · The Cochrane database of systematic reviews · 2018
    Meta-analysis55,614 participants4 studies pooledVision Support
  2. Dietary n-3 Fatty Acid, α-Tocopherol, Zinc, vitamin D, vitamin C, and β-carotene are Associated with Age-Related Macular Degeneration in Japan.
    Aoki A; Inoue M; Nguyen E; Obata R; Kadonosono K; Shinkai S; Hashimoto H; Sasaki S; Yanagi Y · Scientific reports · 2017
    Case-control study530 participantsVision Support
  3. Dietary carotenoids, vitamins C and E, and risk of cataract in women: a prospective study.
    Christen WG; Liu S; Glynn RJ; Gaziano JM; Buring JE · Archives of ophthalmology (Chicago, Ill. : 1960) · 2008
    Cohort study35,551 participantsVision Support
  4. Long-term nutrient intake and 5-year change in nuclear lens opacities.
    Jacques PF; Taylor A; Moeller S; Hankinson SE; Rogers G; Tung W; Ludovico J; Willett WC; Chylack LT · Archives of ophthalmology (Chicago, Ill. : 1960) · 2005
    Cohort study408 participantsVision Support
  5. Dietary intake of antioxidants and risk of age-related macular degeneration.
    van Leeuwen R; Boekhoorn S; Vingerling JR; Witteman JC; Klaver CC; Hofman A; de Jong PT · JAMA · 2005
    Cohort study4,765 participantsVision Support
  6. Effects of delta-tocotrienol supplementation on Glycemic Control, oxidative stress, inflammatory biomarkers and miRNA expression in type 2 diabetes mellitus: A randomized control trial.
    Mahjabeen W; Khan DA; Mirza SA; Pervez MA · Phytotherapy research : PTR · 2021
    Randomized trial110 participantsAnti-Inflammatory Support
  7. Effect of vitamin E supplementation on serum C-reactive protein level: a meta-analysis of randomized controlled trials.
    Saboori S; Shab-Bidar S; Speakman JR; Yousefi Rad E; Djafarian K · European journal of clinical nutrition · 2016
    Meta-analysis495 participants12 studies pooledAnti-Inflammatory Support
  8. Efficacy of Nutritional Interventions on Inflammatory Markers in Haemodialysis Patients: A Systematic Review and Limited Meta-Analysis.
    Khor BH; Narayanan SS; Sahathevan S; Gafor AHA; Daud ZAM; Khosla P; Sabatino A; Fiaccadori E; Chinna K; Karupaiah T · Nutrients · 2018
    Meta-analysis46 studies pooledAnti-Inflammatory Support
  9. Vitamin E improves serum markers and histology in adults with metabolic dysfunction-associated steatotic liver disease: Systematic review and meta-analysis.
    Chee NM; Sinnanaidu RP; Chan WK · Journal of gastroenterology and hepatology · 2024
    Meta-analysis8 studies pooledAnti-Inflammatory Support
  10. Delta-tocotrienol supplementation improves biochemical markers of hepatocellular injury and steatosis in patients with nonalcoholic fatty liver disease: A randomized, placebo-controlled trial.
    Pervez MA; Khan DA; Slehria AUR; Ijaz A · Complementary therapies in medicine · 2021
    Randomized trial71 participantsAnti-Inflammatory Support
  11. Supplementation with vitamin E alone is associated with reduced myocardial infarction: a meta-analysis.
    Loffredo L; Perri L; Di Castelnuovo A; Iacoviello L; De Gaetano G; Violi F · Nutrition, metabolism, and cardiovascular diseases : NMCD · 2016
    Meta-analysis16 studies pooledCardiovascular Support
  12. Vitamin E ameliorates blood cholesterol level and alters gut microbiota composition: A randomized controlled trial.
    Chen B; Li Y; Li Z; Hu X; Zhen H; Chen H; Nie C; Hou Y; Zhu S; Xiao L; Li T · Nutrition, metabolism, and cardiovascular diseases : NMCD · 2025
    Randomized trial90 participantsCardiovascular Support
  13. Effects of long-term vitamin E supplementation on cardiovascular events and cancer: a randomized controlled trial.
    Lonn E; Bosch J; Yusuf S; Sheridan P; Pogue J; Arnold JM; Ross C; Arnold A; Sleight P; Probstfield J; Dagenais GR; HOPE and HOPE-TOO Trial Investigators · JAMA · 2005
    Randomized trial9,541 participantsCardiovascular Support
  14. Independent and combined associations of dietary antioxidant exposure with all-cause and cause-specific mortality in the general population.
    Liu Z; He Z; Xing Y · Journal of nutritional science · 2026
    Cohort study34,955 participantsCardiovascular Support
  15. Tocotrienol rich fraction supplementation improved lipid profile and oxidative status in healthy older adults: A randomized controlled study.
    Chin SF; Ibahim J; Makpol S; Abdul Hamid NA; Abdul Latiff A; Zakaria Z; Mazlan M; Mohd Yusof YA; Abdul Karim A; Wan Ngah WZ · Nutrition & metabolism · 2011
    Randomized trial62 participantsCardiovascular Support
  16. Systematic review with meta-analysis: The effect of vitamin E supplementation in adult patients with non-alcoholic fatty liver disease.
    Vadarlis A; Antza C; Bakaloudi DR; Doundoulakis I; Kalopitas G; Samara M; Dardavessis T; Maris T; Chourdakis M · Journal of gastroenterology and hepatology · 2021
    Meta-analysis8 studies pooledDetoxification
  17. Effect of vitamin E on cardiometabolic factors in paediatric metabolic dysfunction-associated steatotic liver disease: a systematic review with meta-analysis.
    Pam P; Musazadeh V; Mahmoudinezhad M; Panahiyan P; Mansoori MA; Zarrin R; Faghfouri AH · The British journal of nutrition · 2026
    Meta-analysis665 participants11 studies pooledDetoxification
  18. Treatment options for nonalcoholic fatty liver disease: a double-blinded randomized placebo-controlled trial.
    Anushiravani A; Haddadi N; Pourfarmanbar M; Mohammadkarimi V · European journal of gastroenterology & hepatology · 2019
    Randomized trial150 participantsDetoxification
  19. Vitamin E administration reduces liver enzyme levels in patients with Metabolic dysfunction-Associated Steatotic Liver Disease (MASLD): evidence from a systematic review and meta-analysis.
    Karimi M; Abidi M; Gholamian R; Ostovan A; Zakerolhosseini N; Boroomand S; Esmaeili S; Pourramezan MH; Mohebi S; Javadimoghadam A; Behmaneshnia F; Asbaghi O · Nutrition & metabolism · 2026
    Meta-analysis16 studies pooledDetoxification
  20. Haptoglobin 2 Allele is Associated With Histologic Response to Vitamin E in Subjects With Nonalcoholic Steatohepatitis.
    Banini BA; Cazanave SC; Yates KP; Asgharpour A; Vincent R; Mirshahi F; Le P; Contos MJ; Tonascia J; Chalasani NP; Kowdley KV; McCullough AJ; Behling CA; Schwimmer JB; Lavine JE; Sanyal AJ; Nonalcoholic Steatohepatitis Clinical Research Network (NASH CRN) · Journal of clinical gastroenterology · 2020
    Randomized trial228 participantsDetoxification
  21. Randomized controlled trial using vitamins E and D supplementation in atopic dermatitis.
    Javanbakht MH; Keshavarz SA; Djalali M; Siassi F; Eshraghian MR; Firooz A; Seirafi H; Ehsani AH; Chamari M; Mirshafiey A · The Journal of dermatological treatment · 2011
    Randomized trial45 participantsSkin Health
  22. Serum vitamin E levels and chronic inflammatory skin diseases: A systematic review and meta-analysis.
    Liu X; Yang G; Luo M; Lan Q; Shi X; Deng H; Wang N; Xu X; Zhang C · PloS one · 2022
    Meta-analysis20 studies pooledSkin Health
  23. Evidence-Based Nutritional Interventions in Wound Care.
    Saeg F; Orazi R; Bowers GM; Janis JE · Plastic and reconstructive surgery · 2021
    Systematic review2,339 participants36 studies pooledSkin Health
  24. Effects of tocotrienol on aging skin: A systematic review.
    Ghazali NI; Mohd Rais RZ; Makpol S; Chin KY; Yap WN; Goon JA · Frontiers in pharmacology · 2022
    Systematic reviewSkin Health
  25. Carotenoids and carotenoids plus vitamin E protect against ultraviolet light-induced erythema in humans.
    Stahl W; Heinrich U; Jungmann H; Sies H; Tronnier H · The American journal of clinical nutrition · 2000
    Randomized trialSkin Health
  26. Low dietary vitamin E intake is associated with high risk of incident dementia among older adults: The Shanghai Aging Study.
    Liu S; Luo J; Xiao Z; Wu W; Liang X; Ding S; Zhao Q; Zhao X; Wang Y; Ding D · Frontiers in nutrition · 2024
    Cohort study1,550 participantsAnti-Aging
  27. Nutrients and bioactives in green leafy vegetables and cognitive decline: Prospective study.
    Morris MC; Wang Y; Barnes LL; Bennett DA; Dawson-Hughes B; Booth SL · Neurology · 2019
    Cohort study960 participantsAnti-Aging
  28. Low Intake of Vitamin E Accelerates Cellular Aging in Patients With Established Cardiovascular Disease: The CORDIOPREV Study.
    Corina A; Rangel-Zúñiga OA; Jiménez-Lucena R; Alcalá-Díaz JF; Quintana-Navarro G; Yubero-Serrano EM; López-Moreno J; Delgado-Lista J; Tinahones F; Ordovás JM; López-Miranda J; Pérez-Martínez P · The journals of gerontology. Series A, Biological sciences and medical sciences · 2020
    Observational study1,002 participantsAnti-Aging
  29. The L-shaped link between total antioxidant capacity and phenotypic age acceleration: evidence from NHANES 2003-2010.
    Wu Y; Xiang M; Zhao Y; Zhang Y; Cheng W; Deng J · Biogerontology · 2025
    Cross-sectional study16,395 participantsAnti-Aging
  30. Serum levels of vitamin E forms and risk of cognitive impairment in a Finnish cohort of older adults.
    Mangialasche F; Solomon A; Kåreholt I; Hooshmand B; Cecchetti R; Fratiglioni L; Soininen H; Laatikainen T; Mecocci P; Kivipelto M · Experimental gerontology · 2014
    Cohort study140 participantsAnti-Aging
  31. Effects of tocotrienol supplementation on hair growth in human volunteers.
    Beoy LA; Woei WJ; Hay YK · Tropical life sciences research · 2014
    Randomized trial38 participantsHair Health
  32. Effects of dietary supplements on androgenetic alopecia: a systematic review and network meta-analysis.
    Zhou L; Zhu W; Chen Y · Frontiers in nutrition · 2026
    Meta-analysis1,658 participants19 studies pooledHair Health
  33. Evaluation of the Safety and Effectiveness of Nutritional Supplements for Treating Hair Loss: A Systematic Review.
    Drake L; Reyes-Hadsall S; Martinez J; Heinrich C; Huang K; Mostaghimi A · JAMA dermatology · 2023
    Systematic review30 studies pooledHair Health
  34. Vitamin E supplementation enhances cell-mediated immunity in healthy elderly subjects.
    Meydani SN; Barklund MP; Liu S; Meydani M; Miller RA; Cannon JG; Morrow FD; Rocklin R; Blumberg JB · The American journal of clinical nutrition · 1990
    Randomized trial32 participantsImmunity
  35. Immunomodulatory effects of palm-derived tocotrienol-rich fraction in healthy volunteers following influenza vaccination: A randomised clinical trial.
    Chen S; Ahmad B; Palanisamy UD; Hafid SRA; Selvaduray KR; Radhakrishnan AK · Nutrition research (New York, N.Y.) · 2026
    Randomized trial150 participantsImmunity
  36. Effects of supplementation with tocotrienol-rich fraction on immune response to tetanus toxoid immunization in normal healthy volunteers.
    Mahalingam D; Radhakrishnan AK; Amom Z; Ibrahim N; Nesaretnam K · European journal of clinical nutrition · 2011
    Randomized trialImmunity
  37. Vitamin E and beta-carotene supplementation and hospital-treated pneumonia incidence in male smokers.
    Hemilä H; Virtamo J; Albanes D; Kaprio J · Chest · 2004
    Randomized trial29,133 participantsImmunity
  38. Vitamin E supplementation and in vivo immune response in healthy elderly subjects. A randomized controlled trial.
    Meydani SN; Meydani M; Blumberg JB; Leka LS; Siber G; Loszewski R; Thompson C; Pedrosa MC; Diamond RD; Stollar BD · JAMA · 1997
    Randomized trial88 participantsImmunity
  39. Dermatologic signs in patients with eating disorders.
    Strumia R · American journal of clinical dermatology · 2005
    Narrative reviewNail Health
  40. Yellow nail syndrome: clinical experience in a series of 21 patients.
    Piraccini BM; Urciuoli B; Starace M; Tosti A; Balestri R · Journal der Deutschen Dermatologischen Gesellschaft = Journal of the German Society of Dermatology : JDDG · 2014
    Case series20 participantsNail Health
  41. Why don't we use vitamin E in dermatology?
    Pehr K; Forsey RR · CMAJ : Canadian Medical Association journal = journal de l'Association medicale canadienne · 1993
    Systematic reviewNail Health
  42. Vitamins and minerals: their role in nail health and disease.
    Scheinfeld N; Dahdah MJ; Scher R · Journal of drugs in dermatology : JDD · 2007
    Narrative reviewNail Health
  43. Diagnosis and management of yellow nail syndrome: An international multi-institutional retrospective cohort study of 111 cases by an expert panel.
    Curtis KL; Piraccini BM; Starace M; Rapparini L; Richert B; Rubin AI; Jellinek NJ; Tosti A; Di Chiacchio NG; Di Chiacchio N; Iorizzo M; Grover C; Hinshaw MA; Vlahovic TC; Bellet JS; Rigopoulos D; Lipner SR · Journal of the American Academy of Dermatology · 2025
    Cohort study111 participantsNail Health
  44. Effect of vitamin E on function of pituitary-gonadal axis in male rats and human subjects.
    Umeda F; Kato K; Muta K; Ibayashi H · Endocrinologia japonica · 1983
    Clinical trialTestosterone Support
  45. Can Nutrition Intake Counteract Harmful Impact of Endocrine Disruptors on Male Sex Hormones? Insights from NHANES 2013-2016.
    Nian M; Xiang J; Xu P; Tan L; Chen Z; Fang M · Bulletin of environmental contamination and toxicology · 2025
    Cross-sectional study1,455 participantsTestosterone Support
  46. Effect of vitamin E supplementation on cardiometabolic risk factors, inflammatory and oxidative markers and hormonal functions in PCOS (polycystic ovary syndrome): a systematic review and meta-analysis.
    Tefagh G; Payab M; Qorbani M; Sharifi F; Sharifi Y; Ebrahimnegad Shirvani MS; Pourghazi F; Atlasi R; Shadman Z; Rezaei N; Mohammadi-Vajari E; Larijani B; Ebrahimpur M · Scientific reports · 2022
    Meta-analysis12 studies pooledTestosterone Support