Vitamin E
Vitamin E protects cells from damage. Deficiency is rare and almost always linked to problems absorbing fat. Supplements have been tested in big trials, and they haven’t lived up to the hype.
Who gets deficient
- Fat malabsorption: cystic fibrosis, chronic pancreatitis, cholestatic liver disease, short bowel, Crohn’s disease
- Very premature, low-birthweight babies
- Rare genetic conditions such as ataxia with vitamin E deficiency (AVED) and abetalipoproteinaemia
Symptoms
- Numbness and loss of feeling (nerve damage), poor balance and coordination
- Muscle weakness
- Eye problems (retinopathy) and weaker immunity
- Symptoms develop slowly, over years
Food sources
- Nuts and seeds (almonds, sunflower seeds), vegetable oils (sunflower, canola, olive), wheat germ, avocado and leafy greens.
- Adults need about 7 (women) to 10 (men) mg a day.
Save your money
- Vitamin E for heart diseaseLarge trials (HOPE, Women’s Health Study, Physicians’ Health Study II) found no prevention benefit, and one found more bleeding strokes.
- Vitamin E for cancer preventionIn the SELECT trial, men taking 400 IU a day had 17% more prostate cancer than those on placebo.
- High doses with blood thinnersLarge doses may increase bleeding risk with warfarin or antiplatelet medicines.
See your GP if
- You have a fat absorption problem and develop numbness, unsteadiness or vision changes
- You take a blood thinner and are considering vitamin E
- You’re unsure whether your supplements are worth taking
Weird history
- Vitamin E was discovered in 1922 as a factor in food that rats needed to reproduce. Its name, tocopherol, comes from Greek words meaning “to bring forth offspring”.
- In 2019, vitamin E acetate added to illicit THC vapes was linked to an outbreak of serious lung injury (EVALI) in the US.
Common questions
What causes vitamin E deficiency?
Almost always a problem absorbing fat, such as cystic fibrosis, pancreatitis, liver disease or Crohn’s disease, or rare genetic conditions. It’s very unlikely from diet alone.
What are the symptoms of vitamin E deficiency?
Numbness, poor balance and coordination, muscle weakness and eye problems, developing slowly over years.
Do vitamin E supplements prevent heart disease?
No. Large trials found no benefit, and one found more bleeding strokes.
Is vitamin E safe with warfarin?
Large doses may increase bleeding risk. Talk to your doctor before taking vitamin E with a blood thinner.
Helpful resources
- Healthdirect: Vitamins and mineralsPlain-English Australian Government guide. Free.
- Dietitians AustraliaFind an Accredited Practising Dietitian near you.
Evidence and more information
- NIH Office of Dietary Supplements: Vitamin E
- Nutrient Reference Values for Australia and New Zealand (Eat for Health)
maladywise.com/vitamin-e/