💊 What it does
Vitamin E is a fat-soluble antioxidant that protects cell membranes from oxidative damage by neutralising free radicals. Alpha-tocopherol is the most active form in humans. It works synergistically with vitamin C (which regenerates oxidised vitamin E) and selenium. Vitamin E supports immune function, skin integrity, and cardiovascular health. It is found abundantly in plant oils, nuts, and seeds — deficiency is uncommon in people eating adequate dietary fat.
👤 Who needs it
People with fat malabsorption conditions (Crohn's disease, cystic fibrosis, liver disease). Those on very low-fat diets. People with rare genetic conditions affecting vitamin E transport. Most people eating a varied diet with adequate healthy fats get sufficient vitamin E from food without supplementation.
🥦 Food sources first
Excellent plant sources: sunflower seeds and sunflower oil, almonds, hazelnut oil, avocado, pine nuts, peanuts, spinach, Swiss chard, butternut squash. Wheat germ oil is extraordinarily rich. Most nut and seed-based diets provide plentiful vitamin E. Deficiency in someone eating adequate nuts, seeds, and plant oils is very uncommon.
🗓 When to supplement
Primarily for people with fat malabsorption conditions. For general antioxidant support in people with limited nut and seed intake. Not needed by most people eating a varied plant-based diet.
🏷 Best form to look for
Natural d-alpha-tocopherol (often labelled as d-alpha, from natural plant sources) has approximately twice the biological activity of synthetic dl-alpha-tocopherol (often labelled as dl-alpha). Mixed tocopherols and tocotrienols provide broader antioxidant coverage and may be superior to isolated alpha-tocopherol alone.
⏰ When to take it
With a meal containing fat — vitamin E is fat-soluble.