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Vitamin E and your health
7-minute read
Key facts
- Vitamin E helps you maintain a healthy immune system, healthy vision and skin.
- Good sources of vitamin E are nuts, seeds and vegetable oils.
- Having a handful of nuts as a snack is an easy way to add vitamin E to your diet.
- Vitamin E deficiency is uncommon, since you only need to eat a small amount in your diet to stay healthy.
- High-dose vitamin E supplements can build up in your body and this can be harmful.
What is vitamin E?
Vitamin E is a fat-soluble vitamin (dissolves in fat) that is found in several forms. Alpha-tocopherol is the form used by your body.
The main role of vitamin E is to act as an antioxidant. Some antioxidants protect your body's cells against free radicals (unstable molecules).
Why is vitamin E important for my health?
Vitamin E helps keep your immune system healthy, promotes good eye health and supports healthy skin.
Vitamin E and heart disease
Research has not definitively shown that vitamin E will lower your risk of coronary heart disease.
Vitamin E and cancer
Many studies have investigated the role of vitamin E in preventing cancers. There is no conclusive evidence that vitamin E will reduce your chance of getting cancer.
Vitamin E and eye disease
Vitamin E taken with vitamin C, beta-carotene and zinc provides some protection against age-related macular degeneration.
What foods are high in vitamin E?
Vitamin E is found in a variety of foods. The way you prepare your food affects how well vitamins are absorbed. Vitamin E is sensitive to heat, so it's best to eat fresh, raw vitamin E-rich foods when you can.
Here is a guide to some foods that are rich in vitamin E:
| Food | Vitamin E content in milligrams (mg) per 100 grams (g) |
|---|---|
| Sunflower oil |
51.61 |
| Almond (raw) |
27.75 |
| Canola oil |
24.13 |
| Olive oil |
18.74 |
| Margarine |
17.55 |
| Peanut butter |
8.45 |
| Capsicum (fresh, raw) |
4.2 |
| Spinach (fresh, raw) |
1.94 |
| Avocado (fresh, raw) |
1.8 |
| Kiwi (fresh, raw) |
1.08 |
| Raspberry (fresh, raw) |
0.87 |
How much vitamin E do I need?
You only need a small amount of vitamin E in your diet. Females need an average of 7mg daily and males need around 10mg daily. These values vary depending on your life stage and sex.
There is no evidence that you need more vitamin E when you are pregnant.
You should be able to get all the vitamin E you need by eating a varied diet.
Can I have too little vitamin E?
Vitamin E deficiency is rare. However, people who have digestive disorders or don't absorb fat properly can become deficient (low in vitamin E).
The following can be signs of vitamin E deficiency:
- retinopathy (damage to the retina of your eye)
- peripheral neuropathy (damage to the nerves in your hands or feet)
- ataxia (loss of control of your body movements)
- decreased immune function
What if I'm on a restrictive diet?
If you are concerned that you're not getting enough vitamin E, try:
- adding a nut butter dressing to your salad or as a spread
- having a handful of nuts and seeds as a snack
If you are on a diet that limits the range of foods you eat, speak to a dietitian. They can tell you what foods and supplements you need.
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What happens if I have too much vitamin E?
Australian dietary guidelines recommend that adults have no more than 300mg of vitamin E each day.
There is no evidence that eating too much vitamin E from whole foods causes toxic effects.
Should I take vitamin E supplements?
Before taking any vitamin supplement, speak with your doctor or an accredited dietitian.
You may need to take a vitamin E supplement if you:
- are on a restrictive diet, such as a vegan diet
- have a health condition that affects your digestion — such as coeliac disease, cystic fibrosis or pancreatitis (inflammation of your pancreas)
For most people, eating a balanced diet is the best way to get enough vitamin E.
Do vitamin E supplements cause side effects?
There are no known harmful side effects from vitamin E supplements when taken by healthy people at recommended doses.
Taking large amounts (greater than 1000mg a day) can increase your risk of bleeding.
Resources and support
See the Australian Guide to Healthy Eating.
The Dietitians Australia website allows you to search for an Accredited Practising Dietitian.
You can also call the healthdirect helpline on 1800 022 222 (known as NURSE-ON-CALL in Victoria). A registered nurse is available to speak with you 24 hours a day, 7 days a week.
Languages other than English
The Australian Guide to Healthy Eating is also available in several community languages.
Information for Aboriginal and/or Torres Strait Islander peoples
Australian Indigenous HealthInfoNet has many resources about healthy eating for Aboriginal and/or Torres Strait Islander peoples.