The nutrient is found in eight distinct forms, each of which provides a unique boost to your body.

What is the vitamin E content?

Since vitamin E is fat-soluble, it is absorbed and transported by the body similarly to dietary lipids.
One of the four fat-soluble vitamins in your diet is vitamin E, which is a fun fact. The vitamins A, D, and K are the others.
The greatest benefit of vitamin E for your health is that it is an antioxidant that shields your cells from harm. Free radicals increase your chance of developing certain diseases, which antioxidants combat.

The eight (8) forms of vitamin E are:

1. Alpha-tocopherol.
2. Beta-tocopherol.
3. Delta-tocopherol.
4. Gamma-tocopherol.
5. Alpha- tocotrienol.
6. Beta-tocotrienol.
7. Delta-tocotrienol.
8. Gamma-tocotrienol.

Alpha-tocopherol is the most common and found in the highest quantities within your body’s tissues and liver, notes Zumpano. Most foods rich in vitamin E include two or more forms of the nutrient.

How much vitamin E do you need?

Your daily recommended dietary allowance (RDA) of vitamin E varies by age and whether you’re pregnant or breastfeeding (chestfeeding). RDAs are as follows:

Source: National Institutes of Health

A healthy diet featuring vegetables, fruits, nuts, seeds and fish can give your body all the vitamin E it needs. Vitamin E is also added to certain fortified foods, such as breakfast cereals and fruit juices. “It’s not hard to meet your vitamin E needs through food alone,” notes Zumpano.

Are vitamin E supplements necessary?

The RDA numbers are much lower than the amount of vitamin E found in most supplements. Given that, Zumpano says most people don’t need to take a vitamin E supplement.

But there are exceptions.

“People who have conditions that interfere with fat absorption can sometimes be deficient in vitamin E,” says Zumpano. “Talk to your healthcare provider about a supplement if you have a condition that affects your intestines, like celiac disease, Crohn’s disease or ulcerative colitis.”

Benefits of vitamin E

The potential protective effects of vitamin E include:

Lowering cancer risk

As an antioxidant, vitamin E can ward off cancer-causing cell damage. Some evidence shows that low levels of vitamin E and selenium (an essential mineral) may raise your risk of breast cancer and lung cancer.

But that doesn’t mean you should go out and purchase a vitamin E supplement in hopes of kicking cancer to the curb.

“Vitamin E supplements have not been shown to prevent cancer,” clarifies Zumpano. “If you want to lower your risk of cancer, eating a variety of whole foods rich in vitamin E and other antioxidants is your best approach.”

Improved eye health

Vitamin E has a protective effect on the cells in your eyes. Getting enough of this nutrient could lower your risk of age-related macular degeneration (AMD) and cataracts.

“Just like the rest of your body, your eyes need a variety of vitamins and nutrients to function at their best,” shares Zumpano. “If you’re deficient in vitamin E, you may have a higher risk of certain eye conditions.”

If you have AMD, your eye care provider may recommend vitamins for eye health that include vitamin E and other nutrients.

Boosting your immune system

You need a healthy immune system to fight off illnesses ranging from the common cold to cancer. Vitamin E plays a vital role in keeping that internal defense system ready for whatever comes its way.

“Studies have shown that vitamin E is found in high amounts in certain immune cells,” says Zumpano. “A deficiency in this vitamin prevents your immune system from doing its job well.”

Guarding against blood clots

Vitamin E is a natural blood thinner that may help prevent the formation of blood clots that could cause a heart attack. But don’t start popping vitamin E instead of blood-thinning medications, cautions Zumpano.

“We don’t have studies that confirm vitamin E supplements are a safe way to lower your risk of clots,” she says. “If you’re concerned about blood clots, talk to your healthcare provider. Don’t just consider a vitamin E supplement the answer.”

And if you’re using blood-thinning medication, the National Institutes of Health (NIH) advises against taking vitamin E supplements given the increased risk of bleeding.

Brightening your skin

There’s a reason you see vitamin E listed on moisturizers, sunscreens and other skin care products: The vitamin is found in our natural sebum (skin oil) and defends your skin cells from damage.

Topical vitamin E moisturizes you from the outside, but eating foods high in vitamin E can help your skin from the inside. “Vitamin E works internally and externally to help your skin look its best,” says Zumpano.

Is excess vitamin E harmful?

Although vitamin E offers several health advantages, using large doses of supplements is not a smart idea. The cause? Rather than excreting surplus vitamin E in your urine, your body stores it in your tissues and liver. This raises the possibility of an overdose.
"Your body can't get rid of any extra if you consume large amounts of any fat-soluble vitamins through supplements," cautions Zumpano. "You might experience vitamin toxicity [or overdose] if your levels get too high."
Severe cerebral hemorrhage is one of the side effects of excessive vitamin E.
Adults should not take more than 1,000 mg of vitamin E supplements to prevent serious bleeding. If the vitamin E in your supplement is listed in international units (IU), do not exceed:

• 1,500 IU per day of d-alpha-tocopherol (natural vitamin E).
• 1,100 IU per day of dl-alpha-tocopherol (synthetic vitamin E).

But again, concerns regarding too much vitamin E center on taking supplements. There’s no reason to push away a salad over vitamin E worries. “It’s nearly impossible to get dangerously high doses of vitamin E through food alone,” states Zumpano.

Who should avoid taking vitamin E supplements?

You should avoid taking vitamin E supplements if you’re taking:

• Blood thinners: If you take a blood thinner (anticoagulant), excess vitamin E can increase your risk of bleeding.
• Cholesterol medicines: Some research has found that an antioxidant supplement that contains vitamin E can get in the way of cholesterol-lowering medications, including statins and niacin.

It’s also best to not take vitamin E supplements if you’re undergoing chemotherapy or radiation therapy, as the dosage may interfere with the effectiveness of the cancer treatments.

Final thoughts

Most likely, you're taking advantage of vitamin E's potent health advantages without even realizing it. This is because a large number of the foods we regularly eat are high in vitamin E.

If you're unsure whether you're lacking in vitamin E or have worries about your intake, see a healthcare professional. To make sure you're getting the required amount of vitamin E, they can collaborate with you to create a strategy.