A fat-soluble antioxidant vitamin found in nuts, seeds and plant oils.
Why it’s used: Contributes to the protection of cells from oxidative stress.
Vitamin E is a fat-soluble antioxidant vitamin. The richest sources are plant oils such as rapeseed, sunflower, soya, corn and olive oil, along with nuts, seeds and wheatgerm. Wheatgerm is found in cereals and cereal products, which also contribute. Any vitamin E your body does not need straight away is stored for future use, so you do not need it in your diet every day.
Vitamin E contributes to the protection of cells from oxidative stress. This is the authorised description of its role, and it is why vitamin E often appears in antioxidant blends alongside vitamin C and selenium.
Vitamin E is a family of related compounds, and labels can look confusing. Natural vitamin E is usually written as d-alpha-tocopherol, while synthetic vitamin E is dl-alpha-tocopherol. You may also see esters such as tocopheryl acetate or tocopheryl succinate, or mixed tocopherols. Amounts are given in milligrams (mg) or international units (IU), and natural and synthetic IU are not equivalent, so the milligram figure is the easiest way to compare products.
3 findings behind this ingredient. Hover a card for the detail and the source.
Systematic review and meta-analysis of 11 randomised controlled trials with 491 adults on haemodialysis. Vitamin E significantly reduced malondialdehyde, CRP and vascular adhesion molecules versus control, but not IL-6.
Systematic review and meta-analysis of 18 comparisons from vitamin E studies in adults on haemodialysis. Malondialdehyde was significantly lower after vitamin E, though results varied widely between studies.
Double-masked placebo-controlled randomised trial; 100 men with mildly raised cholesterol were measured at entry and after 12 months on 200 mg vitamin E, 500 mg vitamin C, both, or placebo. Vitamin E lowered plasma F2-isoprostanes by 17.3% versus placebo; vitamin C had no effect.
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Vitamin E contributes to the protection of cells from oxidative stress. It is a fat-soluble antioxidant found mainly in plant oils, nuts, seeds and wheatgerm, and most people get the 3 to 4mg a day they need from a varied diet.
They are measured differently. The NIH notes that 1,000mg of vitamin E equals 1,500 IU of natural vitamin E (d-alpha-tocopherol) or 1,100 IU of synthetic vitamin E (dl-alpha-tocopherol). Comparing the milligram figure on labels is the simplest way to see what you are getting.
High-dose vitamin E supplements may reduce the blood's ability to clot and increase the risk of bleeding. This matters most if you take warfarin or other anticoagulant or antiplatelet medicines, so talk to your GP or pharmacist before combining them.
Information only, not medical advice. If you take medication, are pregnant or breastfeeding, speak to your GP or pharmacist first.
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