A family of fat-soluble antioxidants — eight related compounds, with alpha-tocopherol being the form the body retains and uses most. Vitamin E protects cell membranes from oxidative damage, particularly in tissues with high oxygen exposure like lungs, blood vessels, and the brain. The story of vitamin E supplementation is a humbling one: large doses don't deliver the benefits early enthusiasm predicted.

Recommended daily intake

Adults · 15 mg (22.4 IU)
Pregnancy · 15 mg
Lactation · 19 mg

Upper intake limit

1,000 mg/day for adults (1,500 IU natural; 1,100 IU synthetic)

Signs of deficiency

Rare in healthy people
Muscle weakness
Coordination and walking difficulties
Vision problems
Weakened immune function
Most often seen in fat malabsorption conditions like cystic fibrosis or celiac disease

Major fat-soluble antioxidant — protects cell membranes from oxidative damage
Supports immune function
Required for normal vision and neurological function
Found in vegetable oils, nuts (especially almonds and sunflower seeds), seeds, leafy greens, and avocado
Whole-food vitamin E (with all eight alpha-tocopherol.">tocopherols and tocotrienols) appears to have a different profile than alpha-tocopherol-only supplements
Mixed-tocopherol supplements may better reflect food-form vitamin E activity

High-dose alpha-tocopherol-only supplements (above 400 IU daily) have shown either no benefit or possibly slight harm in large trials — increased mortality and increased prostate cancer in some studies

Mild blood-thinning effect — caution with blood thinners and aspirin

Stop two weeks before any surgery

Use caution with chemotherapy and radiation — vitamin E may interfere with treatment effects in some cases

Use caution with cholesterol medications — some interactions reported

Vitamin E food sources are widely available and rarely deficient; supplementation has shown more risk than reward at high doses

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