Vitamin E

The vitamin E is a fat-soluble vitamin with strong antioxidant action. It belongs to the family of tocopherols and tocotrienols, with alpha-tocopherol being the most active form in the human body.

The role of vitamin E in the body

Vitamin E contributes to the protection of cells from oxidative stress and to the normal functioning of the immune system. These are the approved health claims for vitamin E based on Regulation (EC) 1924/2006. Vitamin E does not have an approved claim regarding cardiovascular health, diabetes, arthritis, or blood clotting regulation.

Foods rich in vitamin E

Vitamin E is mainly found in vegetable oils, nuts, seeds, and some fish. The recommended daily intake for adults is approximately 15mg.

Nuts and seeds (per ≈28g)

• Sunflower seeds: 10mg
• Almonds: 7.3mg
• Hazelnuts: 4.3mg
• Pumpkin seeds: 2.7mg
• Peanuts: 2.4mg

Vegetable oils (per tablespoon)

• Wheat germ oil: 20mg
• Hazelnut oil: 6.4mg
• Sunflower oil: 5.6mg
• Almond oil: 5.3mg

Fruits and vegetables

• Avocado: 2.1mg per half fruit
• Red pepper (raw): 1.9mg per medium pepper
• Mango: 1.5mg per half fruit
• Yellow squash: 1.3mg per half cup
• Broccoli (cooked): 1.1mg per half cup
• Strawberry: 1mg per medium fruit

Fish

• Salmon: 2mg per serving (half fillet)
• Trout: 2mg per serving (one fillet)
• Shrimp: 1.3mg per serving ≈85g

Because it is fat-soluble, vitamin E is better absorbed when consumed with foods that contain fat.

Important interaction warning

Vitamin E in high doses may affect blood clotting. People taking anticoagulant or antiplatelet medication, with a bleeding disorder, or who are about to undergo surgery, should consult their doctor before taking vitamin E supplements.

Caution for special groups

During pregnancy, vitamin E in the recommended dosage is generally considered safe, however, taking supplements should always be done in consultation with your gynecologist. For children, follow the dosage that corresponds to their age, as directed by a pediatrician. People with a history of heart disease should consult their doctor before taking high doses of vitamin E.

Forms of vitamin E supplements

Available in soft capsules, tablets, and liquid form, often as natural (d-alpha tocopherol) or synthetic (dl-alpha tocopherol) form, alone or in combination with other fat-soluble vitamins.

Frequently asked questions

What is the difference between natural and synthetic vitamin E?

The natural form (d-alpha tocopherol) is generally considered more bioavailable compared to the synthetic form (dl-alpha tocopherol).

Can I take vitamin E if I am on anticoagulants?

Not without a doctor's guidance, as vitamin E in high doses can enhance the effect of anticoagulant drugs.

Which foods have the most vitamin E?

Wheat germ oil and sunflower seeds have some of the highest concentrations of vitamin E.

Is vitamin E safe in pregnancy?

In the recommended dosage, it is generally considered safe, however, consult your gynecologist before taking any supplement.

How much vitamin E do I need daily?

The recommended daily intake for adults is approximately 15mg, however, consult your doctor or pharmacist for the appropriate dosage for your case.

* Health claims approved under Regulation (EC) 1924/2006.