Vitamin E is the collective name for a group of fat-soluble compounds that include four tocopherols and four tocotrienols (alpha, beta, gamma, and delta-tocopherol and alpha, beta, gamma, and delta-tocotrienol), but alpha-tocopherol is the only one used by the human body. It is found naturally in some foods, added to others, and available as a dietary supplement.
There is plenty of evidence that vitamin E is a powerful radical-scavenging antioxidant and that it inhibits lipid peroxidation both in vivo and in vitro. These findings suggest that vitamin E may be useful in the prevention, and treatment of, diseases caused by free radicals, such as cancer, asthma, diabetes, atherosclerosis, inflammatory joint disease, senile dementia, and degenerative eye disease.
So many studies have been conducted to determine whether vitamin E consumption affects the risk of developing prostate cancer. A prospective cohort study of over 29,000 men found no link between dietary or supplemental vitamin E consumption and prostate cancer risk. Vitamin E intakes of more than 400 IU/day, on the other hand, were associated with a 71% reduction in the risk of advanced prostate cancer in current smokers and men who had quit. Another study of women in Iowa concluded that higher vitamin E intake from foods and supplements may reduce the incidence of colon cancer, particularly in women over 65.
Several sources provide evidence that vitamin E may help prevent or delay coronary heart disease. In vitro studies have revealed that the nutrient inhibits the oxidation of low-density lipoprotein (LDL) cholesterol, which is thought to be a critical initiating step in the development of atherosclerosis. Vitamin E may also aid in the prevention of blood clots, which can lead to a heart attack or venous thromboembolism. Higher vitamin E intake has been linked to decreased incidences of heart disease in several observational studies. In one research of nearly 90,000 nurses, those who consumed the most vitamin E, primarily through supplements, had a 30 percent to 40 percent decreased risk of heart disease.
According to one study, high-dose vitamin E may slow the progression of Alzheimer’s disease in people with mild to moderate Alzheimer’s disease. Alzheimer’s patients who received a “pharmacological” dose of vitamin E had slower declines in thinking and memory and required less caregiver time than those who received a placebo. Vitamin E may also help with the symptoms of nonalcoholic fatty liver disease, according to research. Vitamin E, alone or in combination, improves biochemical and histological outcomes in adults and pediatric patients.
Scientific researches have found a correlation between consuming an antioxidant-rich diet regularly and a reduced risk of heart disease, cancer, Alzheimer’s disease, and other chronic diseases. In general, research suggests that antioxidants should be consumed in the form of fruits, vegetables, herbs, nuts, and seeds, rather than as supplements, to reap the full benefits of these substances in the diet.
Vitamin E Sources
Vitamin E is a nutrient that is found in almost all foods. A few foods, such as cooking oils, seeds, and nuts, are particularly high in this nutrient. The foods listed below are high in alpha-tocopherol, the most active form of vitamin E.
Vitamin E (Alpha-Tocopherol) Content of Selected Foods
| Food | Milligrams (mg) per 100 grams | Percent DV |
| Wheat Germ Oil | 149 mg | 996% |
| Hazelnut Oil | 47 mg | 315% |
| Sunflower Oil | 41 mg | 274% |
| Sunflower Seeds | 35 mg | 234% |
| Almonds | 25.6mg | 171% |
| Pine Nuts | 9.3 mg | 62% |
| Peanuts | 8.3 mg | 56% |
| Trout | 2.8mg | 19% |
| Shrimp | 2.2mg | 15% |
| Avocados | 2.1mg | 14% |
| Spinach | 2.1mg | 14% |
| Broccoli | 1.5mg | 10% |
| Atlantic Salmon | 1.1 mg | 8% |
Vitamin E Recommended Intakes
The Recommended Dietary Allowance (RDA) for vitamin E is 15 mg per day for males and females aged 14 and up, including pregnant women. Lactating women require a little more, 19 mg every day.
Recommended Dietary Allowances (RDAs) For Vitamin E
| Age | Male | Female |
| 0-6 months | 4 mg | 4 mg |
| 7–12 months | 5 mg | 5 mg |
| 1–3 years | 6 mg | 6 mg |
| 4–8 years | 7 mg | 7 mg |
| 9–13 years | 11 mg | 11 mg |
| >14 years | 15 mg | 15 mg |
Vitamin E Deficiency
Vitamin E deficiency is uncommon and occurs as a result of abnormalities in dietary fat absorption or metabolism. People who severely restrict their total dietary fat may not get enough vitamin E because vegetable oils are high in vitamin E.
Vitamin E Toxicity
Vitamin E is an essential nutrient, but because it is fat-soluble, it has the potential to accumulate to toxic levels in the body, particularly when taken in supplement form. Toxic levels of vitamin E can lead to serious complications such as blood thinning, nausea, headache, diarrhea, abdominal cramps, well as an increased risk of stroke. Make sure you don’t get more than 1,000 mg of vitamin E per day from supplements and food to avoid vitamin E poisoning.