What is vitamin E good for?
Short answer: Vitamin E is studied for antioxidants, the immune system, heart health and eye health.
Vitamin E is a fat-soluble antioxidant that sits in your cell membranes and protects their fats from oxidation, which is the thread running through all four of its research areas. The immune interest comes from its role in T-cell function, particularly in older adults, where a shortfall is more common. Heart research is ongoing, although so far large trials of vitamin E for heart disease haven't shown significant results. Vitamin E also plays a role in vision and eye health.
Vitamin E, although often thought of as one singular compound, is actually a group of eight individual compounds. Of these eight compounds, alpha-tocopherol is the most commonly associated with our dietary requirements, and as such, when we discuss vitamin E or buy vitamin E supplements, we are invariably referring to alpha-tocopherol.
Getting a good night's sleep is paramount to our health, and sleep deprivation is associated with an endless array of health problems, ranging from the subtle to the severe, including memory impairment, cognitive impairment and oxidative stress. Research is looking at vitamin E supplementation alongside sleep quality and at the severity of symptoms associated with sleep deprivation.
Also, supplements containing vitamin C and vitamin E have been looked at in such sleep-affecting conditions as restless leg syndrome and obstructive sleep apnea.
Vitamin E, although often thought of as one singular compound, is actually a group of eight individual compounds. Of these eight compounds, alpha-tocopherol is the most commonly associated with our dietary requirements, and as such, when we discuss vitamin E or buy vitamin E supplements, we are invariably referring to alpha-tocopherol.
Importance
It is perhaps overshadowed somewhat by more prominent vitamins such as vitamin C or vitamin D, however vitamin E is also an essential vitamin, contributing to the protection of cells from oxidative stress, and it is one of the nutrients immune research keeps an eye on.Role in cardiovascular health
Research shows that vitamin E supplementation significantly reduces markers of oxidative stress, a main driver of inflammation and many health conditions. Vitamin E supplementation has also been associated with a reduction in blood pressure levels, LDL cholesterol levels, and triglyceride levels, all of which are the sort of markers heart research pays attention to.Role in sleep quality
Vitamin E also appears in sleep research: a vitamin E deficiency has been associated with poor sleep quality and shorter sleep duration, and small studies have looked at insomnia alongside other antioxidants.Getting a good night's sleep is paramount to our health, and sleep deprivation is associated with an endless array of health problems, ranging from the subtle to the severe, including memory impairment, cognitive impairment and oxidative stress. Research is looking at vitamin E supplementation alongside sleep quality and at the severity of symptoms associated with sleep deprivation.
Also, supplements containing vitamin C and vitamin E have been looked at in such sleep-affecting conditions as restless leg syndrome and obstructive sleep apnea.
When should I take vitamin E?
Short answer: Vitamin E supplements are best taken with the evening meal, ideally with a meal that includes foods rich in dietary fat — meat, eggs, fatty fish, dairy, nuts, seeds, avocados, extra virgin olive oil, and similar.
Vitamin E is a fat-soluble vitamin, meaning that it must be taken in combination with a meal, ideal one that contains fatty foods, such as fish, fatty meat, nuts, seeds, avocados, and similar foods, for absorption.
In addition to that, studies have looked at vitamin E and sleep, with results suggesting that taking vitamin E with the last meal of the day is the natural time for it. The memory slips that follow long stretches of poor sleep are part of that research.
What does vitamin E combine well with?
Short answer: Vitamin E is best taken in the same sitting as alpha-lipoic acid, flaxseed oil, ox bile, selenium and vitamin C.
Vitamin E with ox bile, taken together, for fat-soluble absorption
Ox bile belongs in the same sitting as vitamin E when the meal actually contains fat, because bile salts form the mixed micelles that carry vitamin E to the gut wall, for enhanced absorption.Vitamin E with vitamin C, taken together, for antioxidant protection
Vitamin C and vitamin E work as a pair: once vitamin E has quenched a free radical it can be put back to work with help from vitamin C, which is why the two are taken in the same sitting when antioxidant cover is the point. Both sit easily around a meal that contains fat, since that is where vitamin E is absorbed.Vitamin E with Selenium, taken together, for antioxidant protection
Vitamin E is known to promote absorption of the mineral selenium, so you may want to consider this if you want to get the most out of your selenium supplementation. Not only that, but selenium is also known to work together with vitamin E, as they both function as antioxidants.Vitamin E with Alpha-Lipoic Acid, taken together, for antioxidant protection
The combination of vitamin E and alpha-lipoic acid is studied for how the two sit together on antioxidant capacity. That is where the pairing's interest in oxidative stress sits.What else pairs well with vitamin E?
Short answer: While not found to provide additional benefits when taken at the exact same time, research has shown that vitamin E pairs well with fish oil, ginseng extract, krill oil, lutein, omega-3, pine bark extract, ubiquinol and vitamin A.
Also taken with vitamin A and vitamin C
Vitamin E is often combined with vitamin A and vitamin C in certain supplement formulations, and this is in part due to their synergistic properties when taken together. For example, one study showed that when vitamin E was supplemented, there was a significant increase in the intestinal absorption of vitamin A.Another study found that a combination of vitamins E and C can contribute to a reduction in the risk of several diseases, including Alzheimer's disease, macular degeneration, cataracts, ischemic heart disease, and several types of cancer.
Also taken with vitamin C, ubiquinol and pine bark extract
Also, research shows that when combining vitamin E with vitamin C and pine bark extract daily, there is a significant reduction in the severity and frequency of developing migraines.Additionally, one study that involved a combination of vitamin E, pine bark extract and CoQ10, also known as ubiquinol, observed a significant reduction in circulating free radicals, the main driver of oxidative stress.
Also taken with omega-3
Some studies also show that taking vitamin E together with omega-3 supplements could potentially reduce LDL cholesterol and triglyceride levels even further, especially in people that suffer from metabolic syndrome, a condition that increases the risk of heart disease, diabetes and other health issues.Furthermore, research suggests that supplementing vitamin E and omega-3 together may be more effective than the single supplementation in terms of regulating blood sugar levels.
Also taken with ginseng extract
Vitamin E also appears in the research on erectile dysfunction when combined with ginseng extract. One six-week study reported symptom changes for the group that took vitamin E supplementation compared to the group that took a placebo.Also taken with fish oil, for heart health and brain health
The case for taking fish oil with vitamin E rests on heart health, brain health, antioxidants and immune system, which the pair covers between the two of them. The same applied to krill oil.Also taken with lutein, for eye health and antioxidants
Vitamin E and lutein share a shelf because between them they cover antioxidants, immune system and eye health, and that combined purpose is what the pair is known for.What should I avoid taking vitamin E with?
Short answer: Avoid taking vitamin E supplements at the same time as B-complex, multivitamin, vitamin B3 or vitamin K.
Avoid taking vitamin E at the same time as niacin (vitamin B3)
Vitamin E is known to reduce the effects of vitamin B3, also known as niacin, so it is recommended to avoid taking these two supplements together. This includes B-complex, which invariably contains vitamin B3.Other blood-thinning supplements
Vitamin E has a mild blood-thinning effect, and so does garlic extract. Both do the same work in the end, and stacking them carries that one effect further than a label intends.Avoid taking vitamin E at the same time as vitamin K
At the other end of the spectrum, vitamin K is often prescribed for people that need help with blood clotting, so it is advisable to take it separately from vitamin E in order to avoid these coagulant and anticoagulant effects from interfering with each other.It might be a good idea to avoid taking vitamin E supplementation altogether if you are currently taking vitamin K specifically for its coagulant properties, just to be on the safe side.
Avoid taking vitamin E at the same time as multivitamin
A multivitamin often already carries vitamin E as well as the other fat-soluble vitamins, so a separate high-dose capsule doubles that nutrient and pushes your day's total towards the upper limit. Read the multivitamin panel first, and keep the standalone capsule at a different meal only when the combined total still sits inside the safe daily range.What are natural sources of vitamin E?
Short answer: Natural sources of vitamin E include sunflower seeds, almonds, salmon, trout, avocados and bell peppers.
If you are interested in obtaining your daily vitamin E through your diet, you can often find it in:
Who should avoid taking vitamin E?
Short answer: Avoid taking vitamin E supplements if you have bleeding disorders, upcoming or recent surgery or prostate cancer history.
Before taking vitamin E supplements, check with your trusted healthcare professional if any of the following apply to you:
- Bleeding disorders
- Upcoming or recent surgery
- Prostate cancer history
Bleeding and surgery
Vitamin E reduces platelet clumping at high doses, so a bleeding disorder, a prescription anticoagulant, or surgery in the coming weeks are the situations where a large daily dose adds risk without adding benefit.Prostate cancer history
If you have a history of prostate cancer, be aware that one large prostate cancer prevention trial found more prostate cancer in the vitamin E group than in the placebo group, so this is something to take in consideration when weighing the risks of a high dose vitamin E supplement.Remember to always discuss any vitamins or supplements with your trusted healthcare professional if you are suffering from any health conditions.
Possible side effects of vitamin E
Short answer: Side effects of vitamin E supplements can include bleeding risk at high doses and nausea.
Possible side effects from taking vitamin E supplements may include (but are not limited to) the following:
- Bleeding risk at high doses
- Nausea
If you are experiencing negative side effects from taking vitamin E supplements, stop taking them immediately and reach out to your trusted healthcare professional.
Drug interactions with vitamin E
Short answer: Vitamin E supplements can interact with blood thinners, chemotherapy & radiotherapy and statins.
The medicines listed below are the ones most often named in interaction reports for vitamin E, but it is by no means a comprehensive list:
- Blood thinners
- Chemotherapy & radiotherapy
- Statins
Blood-thinning medication
Vitamin E supplementation may result in increased bleeding due to its anticoagulant effects, so it is advised to avoid combining this supplement with any blood-thinning medication, as it could exacerbate bleeding and bruising.Chemotherapy & radiotherapy
Vitamin E is an antioxidant, and antioxidant supplements are usually kept clear of radiotherapy and of medicines that work by generating oxidative stress, because that is the very mechanism being used.Statins
High-dose vitamin E has been studied beside statins with mixed results, so a large daily dose is worth mentioning at your next doctor appointment before incorporating vitamin E into your supplement routine.If you are taking any prescription drugs or medication, check with your trusted healthcare professional before taking vitamin E supplements.
Can I take vitamin E while pregnant or breastfeeding?
Short answer: Vitamin E supplements are safe to take during pregnancy and breastfeeding.
Vitamin E requirements rise only slightly during pregnancy, to 15 mg a day, and a prenatal multivitamin usually covers it.
Remember to always discuss any vitamins or supplements with your trusted healthcare professional while pregnant or breastfeeding, or while attempting to conceive.
What are deficiency symptoms of vitamin E?
Short answer: Vitamin E deficiency symptoms can include poor coordination, weak reflexes and trouble walking.
Possible signs of vitamin E deficiency may include (but are not limited to) the following:
- Poor coordination
- Weak reflexes
- Trouble walking
True vitamin E deficiency is rare, and observed almost exclusively in situations where a patient is unable to properly absorb fat.
If you are experiencing abnormal symptoms, reach out to your trusted healthcare professional as soon as possible.
Where should I store vitamin E?
Short answer: You can store vitamin E supplements in the fridge.
Natural vitamin E is an oil, which is why the supplement is nearly always a softgel, and both the oil and its gelatin shell are affected by heat, humidity and light. Just make sure the bottle cap is tightly sealed each time.
Vitamin E data sources & further reading
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