What are the real benefits of vitamin E for your body?

Vitamin E often takes a backseat in conversations about essential nutrients, yet it plays a crucial role in maintaining our health.

This powerful antioxidant is not just a buzzword in beauty and skincare products; it’s a vital component for overall wellness.

Vitamin E is a secret weapon in your body’s defense. It’s primarily known for its antioxidant properties, fighting off free radicals that can harm cells, tissues, and organs. But the benefits of this nutrient extend far beyond just protecting your cells from damage.

This blog aims to answer these questions, offering you a clear, no-frills guide to understanding the real benefits of vitamin E for your body.

Whether you’re a health enthusiast or someone just looking to improve your wellness routine, this article will provide you with essential insights and practical tips to make the most out of this nutrient powerhouse.

What are the benefits of taking vitamin E every day?

Vitamin E, often hailed as a miracle nutrient, has a range of benefits that are both impressive and essential for maintaining a healthy body.

Let’s break down these benefits, so you can understand why this vitamin deserves a spot in your daily health routine.

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Champions skin health

Vitamin E is a true champion for skin health [1]. Think of it as your skin’s personal bodyguard against environmental damage. Its antioxidant properties fight off the free radicals that lead to aging signs like wrinkles. But there’s more:

  • It’s a healer, aiding in repairing scars and burns.
  • For dry skin, it’s a game-changer, helping retain moisture and keeping skin hydrated.
  • Plus, it’s a defender against sun damage, and an ally in maintaining youthful, healthy skin.

Whether you’re battling dryness or just aiming for glowing skin, incorporating vitamin E into your skincare routine can be a smart move.

Boosts immune system

Vitamin E is like a boost for your immune system. It strengthens your body’s natural defenses, making it better at fighting off viruses and bacteria. Here’s how it helps:

  • Enhances immune cell function, especially important as we age and our immune response naturally weakens.
  • Acts as a powerful antioxidant, protecting immune cells from damage by free radicals.

This means that with adequate vitamin E, your body is more equipped to handle infections and stay healthy. Consider it a key player in your immune health strategy, especially if you’re looking to give your body’s defenses a little extra support.

Protects eye health 

Vitamin E plays a crucial role in protecting your eyes, a vital yet often overlooked benefit. It works in several ways to support eye health:

  • Helps reduce the risk of age-related macular degeneration, a common cause of vision loss in older adults.
  • When combined with other vitamins like C, zinc, and beta-carotene, it can slow down the progression of advanced macular degeneration.
  • Acts as an antioxidant, protecting your eyes from harmful free radicals.

Maintaining adequate vitamin E levels is a smart move for long-term eye health, helping to preserve your vision as you age. It’s an easy yet effective way to care for your eyes.

protects eye health

Supports heart health 

Vitamin E is a strong ally for heart health. Here’s how it supports your heart:

  • Prevents cholesterol from oxidizing, which is crucial because oxidized cholesterol can lead to clogged arteries, setting the stage for heart attacks or strokes.
  • Its antioxidant properties reduce inflammation throughout your body, including in your arteries.
  • Helps maintain healthy blood vessels, ensuring smooth blood flow.

So, incorporating vitamin E into your diet can be a strategic move for your heart [2]. It’s about giving your heart the support it needs to keep beating strong and healthy, an essential aspect of overall wellness.

Promotes brain health

Vitamin E is not just good for your body; it’s also a supporter of brain health. Here’s how it helps:

  • It reduces oxidative stress, which is linked to brain health decline, especially as we get older.
  • Some research suggests it might slow down the progression of Alzheimer’s disease.
  • Protects brain cells from damage due to its antioxidant properties.

These benefits make vitamin E a valuable nutrient for maintaining cognitive health. Ensuring you get enough of it could be a smart move for long-term brain wellness. It’s about taking care of your brain today to support a healthier tomorrow.

What is the daily requirement of vitamin E?

Understanding the daily requirements and sources of vitamin E is crucial for integrating this essential nutrient into your diet effectively. Let’s explore how much you need and where you can find it.

Getting the right amount of vitamin E is key to tapping into its health benefits. But how much do you actually need? Let’s break it down:

  • Adults (including pregnant women): Generally, 15 milligrams (mg) per day is recommended. It’s a manageable target that most can hit with a well-balanced diet [3].
  • Breastfeeding Women: If you’re breastfeeding, your body’s needs bump up a bit to about 19 mg per day. This extra amount supports both you and your baby.
  • Children: Their needs vary by age. For infants up to 6 months, it’s about 4 mg per day. From 7 months to a year, it’s 5 mg. As kids grow, their needs gradually increase. By the time they’re teenagers, they’re pretty much on the adult scale.
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Vitamin E in supplements

Vitamin E supplements can be a great addition to your diet, especially if you’re not getting enough from food. However, there are a few things you should keep in mind before you start taking them:

  • Supplements are particularly helpful if you have a dietary restriction or a medical condition that affects vitamin E absorption. But remember, they’re supplements, not replacements. Aim to get most of your vitamin E from foods.
  • There are different forms of vitamin E supplements. The natural form is labeled as ‘d-alpha-tocopherol’ and the synthetic form as ‘dl-alpha-tocopherol.’ Research suggests the natural form might be more effective.
  • Stick to the recommended dosage on the supplement packaging unless your healthcare provider advises otherwise. High doses of vitamin E can cause adverse effects, like increasing the risk of bleeding, especially if you’re on blood-thinning medications.
  • Look for brands that have undergone third-party testing for quality and purity. This ensures you’re getting a safe product.
  • Always consult with a healthcare provider before starting any new supplement. This is crucial if you have underlying health conditions or are taking other medications.

Balancing vitamin E intake

Balancing your vitamin E intake is like walking a tightrope. You need just the right amount – not too little, not too much. Here’s how you can strike that balance:

  • Pay attention to signs of deficiency, which can include nerve and muscle damage, weakness, and vision problems. On the flip side, too much vitamin E can lead to issues like nausea, fatigue, and even bleeding problems.
  • Aim to get most of your vitamin E from foods. Nuts, seeds, and green leafy vegetables are great sources. Supplements should only fill gaps, not be your main source.
  • If you’re taking supplements, stick to the recommended dosage. Avoid high doses unless prescribed by a healthcare provider, as excessive vitamin E can interfere with your body’s ability to clot blood.
  • Especially if you’re on supplements, regular check-ups can help monitor your vitamin E levels and ensure you’re not overdoing it [4].
  • If you’re taking multivitamins or other supplements, check their vitamin E content to avoid unintentional overconsumption [5].
Integrating vitamin E into a balanced diet

Integrating vitamin E into a balanced diet

Integrating vitamin E into your diet is easier and more delicious than you might think [6]. Here’s how you can make sure you’re getting enough of this essential nutrient:

  • Nuts and seeds: A handful of almonds, hazelnuts, or sunflower seeds can be a great snack or salad topper. They’re not just tasty; they’re packed with vitamin E.
  • Cooking oils: Use oils like wheat germ, sunflower, safflower, corn, and soybean oils in your cooking. They’re some of the best sources of vitamin E.
  • Green leafy vegetables: Spinach, kale, and Swiss chard can be delicious in salads, smoothies, or as a cooked side dish. They’re not only rich in vitamin E but also in other vitamins and minerals.
  • Fortified foods: Some breakfast cereals, fruit juices, and spreads are fortified with vitamin E. Check the labels to add these to your diet.
  • Fruits and vegetables: Certain fruits and vegetables like avocados, butternut squash, and kiwi are good sources of vitamin E. They’re perfect for adding a nutritious punch to your meals.

Closing thoughts

Vitamin E is an unsung hero in nutrition. Its benefits span across various aspects of health, from skin and heart to the immune system and even brain function.

The key takeaway here is balance. By incorporating vitamin E-rich foods into your diet and, if necessary, using supplements wisely, you can tap into its full potential without going overboard.

Remember, your health is a journey that requires mindful choices. Vitamin E is a valuable tool in your toolkit, but it’s just one piece of the puzzle. Embrace a holistic approach to nutrition and wellness, and you’ll be well on your way to a healthier, more vibrant life.


What are the benefits of taking vitamin E everyday?

Taking vitamin E daily can help protect your body from oxidative damage, support a healthy immune system, and promote skin and heart health.

What is vitamin E most important for?

Vitamin E is most important for its role as an antioxidant, which helps protect cells from damage, and for its contributions to skin health, heart health, and immune function.

Is it good to put vitamin E on your body?

Applying vitamin E topically can moisturize and nourish the skin, making it beneficial for dry or damaged skin. However, consult a dermatologist before use.

What are the side effects of taking vitamin E capsules?

Common side effects of taking vitamin E capsules include digestive issues like nausea and diarrhea. High doses can lead to bleeding problems, so it’s important to stick to recommended dosages.

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[1] https://lpi.oregonstate.edu/mic/health-disease/skin-health/vitamin-E
[2] https://www.hsph.harvard.edu/nutritionsource/vitamin-e/
[3] https://www.webmd.com/diet/supplement-guide-vitamin-e
[4] https://www.healthline.com/health/all-about-vitamin-e
[5] https://www.healthline.com/nutrition/vitamin-e-overdose 
[6] https://www.webmd.com/diet/foods-high-in-vitamin-e

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The information included in this article is for informational purposes only. The purpose of this webpage is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.