Top 16 Health Benefits of Vitamin E (Tocopherol) [with Food sources, Dosage and more]

Always remember to take your Vitamin –  E for Enthusiasm! Scroll down to explore the meaning and the benefits of Vitamin E.

Hair Fall can take a toll on our confidence. Have you ever wondered if it could be due to deficiencies?

Maybe your body lacks adequate vitamins and minerals. As we are talking about Vitamin E today, let me tell you one of the many facts about this vitamin that can help you improve your hair health!

Poor scalp health has been linked to poor hair quality. Vitamin E protects the natural lipid layer on the scalp and offers your hair a firm foundation to develop from by reducing oxidative stress.

Keep calm and read the blog to uncover more of its wonders!

What is Vitamin E? What is the Function of Vitamin E in the Body?

Vitamins are compounds that your body requires for optimal growth and development. Vitamin E is an anti-inflammatory compound. It is a substance that protects the body from free radicals [1].

It is also known as Tocopherol or Alpha-tocopherol and is fat-soluble [2]

Have you observed an apple when exposed to air? 

If yes, then you might’ve noticed that they turn brown!

This is due to the oxidation process that occurs when the inside of the apple is exposed to oxygen and water molecules in the atmosphere.

Vitamin E protects the body from oxidative stress and internal aging. The deficiency of this vitamin can lead to nervous problems.

What are the Benefits of Vitamin E?

Let’s dive right into the benefits of Vitamin E!

1. Promotes skin health :

As your skin is crucial in safeguarding your body, you should keep it as healthy as possible. This will aid you against falling sick or sustaining harm to your bones, muscles, or internal organs [3].

Vitamin E is an antioxidant that has been used in skincare for more than 50 years. It protects the skin against scars, fine lines, and wrinkles.

Some researchers have indicated that this form of vitamin E may have photoprotective qualities, meaning it can help protect against sunburn and sun damage [4].

2. Helps in wound healing :

It’s often believed that applying vitamin E oil on wounds will help them heal and become less noticeable. Vitamin E ointments and creams can be found on store shelves worldwide, claiming to cure any injury!

Vitamin E is said to influence cellular signaling. As a result, there is evidence of the vitamin’s ability to heal wounds [5].

According to a study, topically applied vitamin E does not improve scars’ visual look but increases the risk of contact dermatitis [6].

3. Helps to deal with eczema:

Vitamin E may help with eczema or atopic dermatitis symptoms like dryness, itching, and peeling.

In one research, oral vitamin E supplementation was found to reduce eczema symptoms significantly. Though vitamin E oil hasn’t been thoroughly researched in the treatment of eczema, it may help to know that topical moisturizers work better [7].

4. Helps to deal with psoriasis:

Topical vitamin E has been associated with a decrease in psoriasis symptoms in a study. Even better, the research revealed that no major adverse effects were observed.

However, vitamin E’s effects on psoriasis were not as good as most commonly used medications. Vitamin E oil may be a suitable alternative for individuals with mild psoriasis who want to avoid taking pharmaceutical medications [4].

5. Improves nail health :

Vitamin E supplementation is said to help prevent yellow nail syndrome, which causes peeling, damaged, and yellowish nails.

The moisturizing properties of vitamin E oil may help maintain nail health by preventing broken cuticles and dry skin around the nail plate [4]

6. Acts as an antioxidant :

Antioxidants aid in the neutralization of free radicals, thereby preventing cellular damage.

Vitamin E is an antioxidant that works in the body. Researchers are investigating how its anti-inflammatory characteristics could help treat or manage some chronic illnesses when taken as a supplement [4].

7. Assures longer cell life :

Cigarette smoke, air pollution, and UV light from the sun may expose people to free radicals in the environment.

Vitamin E is also required for the body’s immune system to fight off invading germs and viruses. It aids in the widening of your arteries and prevents the clotting of blood inside them.

Vitamin E is also used by cells to connect and perform various critical activities [8].

8. Reduces pregnancy complications :

Vitamin E is essential for your health and the growth of your child; therefore, it’s crucial to maintain a healthy vitamin E intake throughout your pregnancy – that is, not too much and not too little.

Your vitamin E need is 22-30 mg during pregnancy, which should be easy to meet if you consume a healthy, well-balanced diet [9].

9. Helps with nervous system disorders :

Vitamin E appears to be required for appropriate neurological functioning, according to growing evidence.

Early vitamin E therapy can avoid the accompanying problems with movement in abetalipoproteinemia (abnormal fat absorption), the most severe deficient state known in man.

In children and adults with chronic fat malabsorption and vitamin E deficiency, a neurological condition comparable to abetalipoproteinemia has been described, characterized by increasing loss of movement, decreased reflex response, and proprioceptive loss [7].

10. Helps with eye problems :

Eye problems such as cataracts, which might become more common as we age, are linked to oxidative stress.

While some research has revealed a link between vitamin E supplements and a lower risk of cataract formation, there is presently insufficient information to draw clear conclusions [8].

11. Helps with liver and kidney diseases :

Vitamin E (alpha-tocopherol), a membrane antioxidant, is being investigated as a potential therapeutic intervention to help decrease the rate of decline of kidney function in these conditions.

Chronic renal failure and the uremic condition are characterized by a weakened plasma antioxidant defense mechanism [8].

11. Helps with heart disease and cancer:

While some brief studies have reported a link between higher levels of vitamin E and lower rates of heart disease, more clinical trials on predominantly middle-aged people have not found evidence that vitamin E supplementation prevents or decreases the severity or mortality of cardiovascular disease [8]

If left unchecked, free radicals in the body can cause cancer. When it comes to vitamin E’s antioxidant properties for cancer prevention, the evidence is currently insufficient to recommend taking vitamin E to prevent cancer.

Vitamin E supplementation in high quantities has also been linked to an increased risk of prostate cancer [8].

12. Improves cognitive function :

Free-radical damage to neurons in the brain can lead to cognitive loss and neurodegenerative disorders over time, so it’s reasonable that scientists would want to know if an antioxidant like vitamin E could help.

Research is scarce in this field. There have been both positive and negative results, indicating no apparent advantage of vitamin E supplementation on cognitive decline. Therefore, meaning that more research is needed [8].

13. Improves sex life :

Vitamin E is essential for stamina and energy, as well as good blood circulation. It’s found in fatty fish, eggs, and dairy products and is known to improve your blood flow and oxygen levels in your genitalia. 

15. Improves hair quality :

Vitamin E is necessary for healthy skin, including your scalp. Hair quality is linked to the health of the scalp.

Vitamin E protects the protective lipid layer on the scalp and offers your hair a firm foundation to develop from by reducing oxidative stress [10].

16. Effective for men :

Sperm DNA damage is a new cause of male infertility that is more likely to occur in men with high levels of reactive oxygen species in their ejaculate.

Vitamin E can protect the sperm membrane from oxidative damage, and higher amounts are linked to lower reactive oxygen species levels [11].

Hence, there are many health benefits of taking vitamin E.

Vitamin E Rich Foods 

The primary sources of Vitamin E are nuts and oilseeds; however, vitamin E can also be found in certain fruits and vegetables [12]


Name  Content (mg)/100gm
Sunflower seeds 19.6
Almonds  19
Peanut  15
Pistachios    2.8
Pumpkin seeds 0.56

2. FRUITS : 

Name  Content (mg)/100gm
Avocado  2.1
Mamey Sapote 2.1
Kiwifruit  1.5
Blackberries  1.2
Mango  0.9
Raspberries  0.9
Apricots  0.9


Name  Content (mg)/100gm
Turnip greens  2.9
Collards (raw)  2.3
Spinach (raw)  2.0
Beet greens (cooked) 1.8
Mustard greens (cooked)  1.8
Broccoli (cooked) 1.5
Asparagus (cooked)  1.5

Vegan sources of Vitamin E :

The Vegan Society currently describes veganism as a style of life that tries to avoid, as much as possible, all types of animal exploitation and cruelty [13].

Oils, margarine, and spreads manufactured from wheat germ, sunflower, safflower, rapeseed, corn, soy, and peanut/groundnut are the best sources — olive oil contains far less.

Hazelnuts, almonds, sunflower seeds, peanut butter, and pistachios are examples of nuts and seeds that contain adequate amounts.

Vitamin E Dosage :

The amount of vitamin E you require on a daily basis is dependent on your age.

The average daily recommended levels are mentioned below [8].

Life stages  Recommendations 
Birth to 6 months 4 mg
Infants (7-12 months) 5 mg
Children (1-3 years) 6 mg
Children (4-8 years) 7 mg
Children (9-13 years) 11 mg
Teens (14-18 years) 15 mg
Adults (19+) 15 mg
Pregnant Teens and Women 15 mg
Lactating Teens and Women 19 mg

What Happens When You Take Too Much Vitamin E?

Vitamin E intoxication can result in severe bleeding. These can be dangerous, with the risk of cerebral bleeding.

It is crucial to determine the cause and treatment to minimize the morbidity resulting from vitamin E poisoning [14]

What Happens When You Take Too Little Vitamin E?

On one hand, if excess consumption can lead to toxicity, then on the other, lower consumption can lead to a deficiency of Vitamin E.

In healthy individuals, vitamin E deficiency is relatively uncommon. It’s mainly often linked to disorders in which fat isn’t processed or absorbed adequately.

Examples include:

  • Crohn’s disease
  • cystic fibrosis
  • rare genetic illnesses such as abetalipoproteinemia and ataxia with vitamin E insufficiency (A.V.E.D).

The digestive tract must absorb fat for vitamin E to be absorbed.

Vitamin E insufficiency can result in loss of feeling in the arms and legs, weakened body movement control, muscular weakness, and eyesight issues due to nerve and muscle damage.

A weaker immune system is another indicator of malnutrition. Hence, people with weak immunity are prone to Vitamin E deficiency [8].

Vitamin E Supplement :

Vitamin E can be found in almost all foods in one form or another. As a result, the majority of people are not in danger of insufficiency.

However, illnesses that limit fat absorption, such as cystic fibrosis or liver disease, can lead to vitamin E insufficiency over time, especially if you eat a low-vitamin E diet.

Even without the use of supplements, increasing your vitamin E intake is simple. Adding sunflower seeds or almonds to your diet, for instance, is a fantastic technique [15].

There are many vitamin E supplements available in the market. But it is essential to choose it wisely. 

Vitamin E supplements are available in a variety of dosages and formats. When picking a vitamin E supplement, there are two primary factors to consider:

  • Vitamin E content: Many once-daily multivitamin-mineral supplements have around 13.5 mg of vitamin E, whereas vitamin E-only doses typically have 67 mg or more.
  • Some vitamin E-only pills contain far larger doses than are recommended. Some people take large amounts in the hopes of staying healthy or lowering their risk of certain diseases [8]
  • Form of the vitamin: Although vitamin E appears to be a single component, it is the term for a group of eight similar chemicals found in food, including alpha-tocopherol. The intensity, or level of activity in the body, of each form, varies [8]. Also, look at the label to find out if it’s vegan.
  • When looking for a vitamin E supplement, search for one tested by a third party.
  • In an ideal scenario, the brand you buy will also tell you who conducted the third-party testing. USP and NSF International are two such testing bodies.

In some cases wherein vitamins are deficient in the body, it becomes difficult to complete the daily RDA requirement through food.

How to take Vitamin E as a supplement? :

Talking about Vitamin E benefits, since some vitamins are better absorbed when consumed with food, you may choose to take them with a meal or snack. You’ll also avoid the tummy distress that comes with taking it on an empty stomach. Not a morning person? It’s great for lunch or dinner.

Supplementing with vitamins and minerals is a short-term fix. Long-term usage of some high-dose supplements might cause poisoning consequences [16].

Word of caution :

If you believe you may be deficient in particular vitamins and minerals, adjusting your food and lifestyle rather than taking supplements may be a better option. Consult your Doctor or a Dietician if you require assistance.

Drug Interactions :

Supplements containing vitamin E have the potential to interact with a variety of drugs.

Taking high-dose vitamin E supplements (> 300 mg/d) might cause interactions with medications like aspirin, warfarin, tamoxifen, and cyclosporine A, which can affect the way they work [17].

People who use these or other medications regularly should talk to their doctors about their vitamin E consumption.

  • Simvastatin and Niacin
  • Chemotherapy and Radiotherapy
  • Anticoagulant and Antiplatelet Medications

Wrapping Up :

Vitamins are chemical molecules used in small amounts by the body for a variety of metabolic functions.

Vitamin supplements are not a substitute for a balanced diet. Pregnant or breastfeeding women, people who drink alcohol over what is considered safe, drug users, and the elderly may require multivitamin supplementation.

Taking high quantities of vitamins and minerals can be hazardous to your health and create toxicity; hence, always consult your Doctor before [16].

What next? 

Learn more about 

  1. The importance of nutrition
  2. Holistic health care- The 3 dimensions


Q: When is the best time to take a vitamin E capsule?

A: Follow the package label’s instructions. Take this vitamin with food for optimal benefits.

Q: How to consume vitamin E capsules?

A: Talk to your doctor regarding the use of the vitamin E capsule as the physician will be able to tell you about the benefits of the vitamin E capsule.

Q: Can I take vitamin E capsules daily?

A: Keep in mind that when you raise the dose, the risk of side effects increases. Talk to your doctor regarding the recommendations.

Q: What does Vitamin E do for a woman?

A: Vitamin E has been shown to protect against fertility disorders by acting as an antioxidant. As a result, it is strongly advised that women, particularly those of reproductive age, take vitamin E on a routine basis [17].

Q: Can I take Vitamin E and Vitamin C at the same time?

A: Although they fight different forms of UV damage, both function by neutralizing free radicals. By including vitamin C and E serums into your routine, or utilizing products that include both, you’re providing protection from UV damage [18].

References :

  1. “Vitamin E.” Medline plus (2021)
  2. “Vitamin E.” Medline plus (2021)
  3. “Healthy skin matters” NIH (2021)
  4. Keen, Mohammad Abid, and Iffat Hassan. “Vitamin E in dermatology.” Indian dermatology online journal vol. 7,4 (2016): 311-5. 
  5. Hobson, Rachel. “Vitamin E and wound healing: an evidence-based review.” International wound journal vol. 13,3 (2016): 331-5.
  6. Baumann, L S, and J Spencer. “The effects of topical vitamin E on the cosmetic appearance of scars.” Dermatologic surgery: official publication for American Society for Dermatologic Surgery [et al.] vol. 25,4 (1999): 311-5. 
  7. Jaffary, Fariba et al. “Effects of oral vitamin E on treatment of atopic dermatitis: A randomized controlled trial.” Journal of research in medical sciences: the official journal of Isfahan University of Medical Sciences vol. 20,11 (2015): 1053-7.
  8. “Vitamin E -Fact sheet for consumers” National Institute of Health (2021)
  9.  Boskovic, Rada et al. “Pregnancy outcome following high doses of Vitamin E supplementation.” Reproductive toxicology (Elmsford, N.Y.) vol. 20,1 (2005): 85-8.
  10.  Schwartz, J R et al. “The role of oxidative damage in poor scalp health: ramifications to causality and associated hair growth.” International journal of cosmetic science vol. 37 Suppl 2 (2015): 9-15.
  11. “Vitamin E and Male fertility” Clinical trials (2021)
  12. “Agricultural Research Service.” FoodData Central, (2019)
  13. Deckers J. Animal “Might a Vegan Diet Be Healthy, or Even Healthier?”(De)liberation: Should the Consumption of Animal Products Be Banned? London: Ubiquity Press; (2016)
  14. Owen KN, Dewald O. “Vitamin E Toxicity.” StatPearls Publishing; (2021)
  15.  Peters, S A, and F J Kelly. “Vitamin E supplementation in cystic fibrosis.” Journal of pediatric gastroenterology and nutrition vol. 22,4 (1996): 341-5.
  16. “Vitamin and Mineral Supplements” Better health channel (2021)
  17. Mohd Mutalip, Siti Syairah et al. “Vitamin E as an Antioxidant in Female Reproductive Health.” Antioxidants (Basel, Switzerland) vol. 7,2 22. (2018),
  18. Darr, D et al. “Effectiveness of antioxidants (vitamin C and E) with and without sunscreens as topical photoprotectants.” Acta dermato-venereologica vol. 76,4 (1996): 264-8.
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