What Happens to Your Body When You Consume Vitamin E

Are you searching for the secret to healthy, glowing skin? Look no further than your plate! Vitamin E is a fat-soluble vitamin that is often added to moisturizers and serums, but it’s also found naturally in foods, supplements and even within our bodies. However, its benefits are not just limited to skin health, vitamin E plays a broader role in supporting everything from our brain and heart to our immune system.

In this article, we’ll cover all things vitamin E, including what it is, how much you need, where you can find it, its health benefits, whether you might need a supplement and precautions to consider.

What Is Vitamin E?

Vitamin E is an essential fat-soluble vitamin and found in foods rich in healthy fats like nuts, seeds and vegetable oils. Vitamin E plays several key roles within the body. Vitamin E “serves as an antioxidant, protecting cells in the body from damage, it helps to boost the immune system to protect it from invading bacteria and viruses and helps keep blood vessels and the cardiovascular system healthy,” says Katherine Brooking M.S., RD, a New York-area registered dietitian.

Vitamin E Deficiency

While a vitamin E deficiency is uncommon, certain people may be at a higher risk. “People with malabsorption disorders or digestive diseases that hinder fat absorption, such as Crohn’s disease or cystic fibrosis, may be more likely to have deficiency in vitamin E,” says Kunal Lal, M.D., an internal medicine physician based in Miami. He says people who are deficient in vitamin E may experience symptoms like nerve damage, muscle damage, loss of body movement control, muscle weakness, vision problems and a weakened immune system.

Health Benefits of Vitamin E

1. May Support Immune Health

Vitamin C often takes center stage for immune health, but vitamin E plays a role, too. “Meeting your vitamin E intake through food also supports a healthy immune system. Studies indicate that vitamin E may reduce the risk of infectious diseases such as respiratory illnesses like pneumonia and influenza, as well as some allergic diseases such as asthma,” says Brooking.

2. May Lessen Muscle Damage 

Feeling achy and sore after your last workout? This is a common complaint amongst active people and athletes. Hard and intense workouts can cause microtears in your muscle fibers, leading to temporary muscle soreness. The good news? Research found that dietary vitamin E supplementation significantly reduces muscle damage and oxidative stress caused by exercise. If you’re active, include healthy fats in your post-workout meals for optimal muscle recovery.

3. May Support Skin Health 

You might find vitamin E listed on your favorite moisturizer. There’s a reason for that, says Brooking: “Vitamin E is often used in moisturizers as it helps to keep skin moist and supple.” But vitamin E benefits go beyond applying it to just skin. If you love soaking up the sun rays, you’ll be happy to learn that vitamin E offers internal sun protection, too. “There is also some evidence that vitamin E in the diet can help reduce the skin’s inflammatory response to sun damage and absorb some of the damaging UVB rays,” she says. So pack a baggie of nuts next time you hit the pool or beach. (But still, don’t forget your sunscreen!)

4. May Promote Healthy Aging

The secret to aging well from the inside-out? It may involve vitamin E. Research suggests a link between vitamin E deficiency and age-related concerns. As an antioxidant, vitamin E can protect cells from damage caused by harmful free radicals, which may lead to aging. So munch on more fruits like avocado, kiwi, and mango get your vitamin E fill and support healthy aging.

5. May Support Eye Health

Did you know that vitamin E is even found in your eyes, specifically your retina? “Some research indicates that vitamin E may be helpful for people with advanced age-related macular degeneration, although there isn’t conclusive evidence at this time that vitamin E can prevent age-related macular degeneration,” says Brooking. While more studies are needed, including vitamin E-rich foods in your diet certainly won’t hurt your peepers.

6. May Support Heart Health 

One important part of keeping your heart healthy is also ensuring your blood pressure is in check. “Having high blood pressure may have dire consequences as it can cause a variety of health problems, not limited to stroke, heart failure and coronary artery disease,” says Lal. Research found that vitamin E significantly reduced systolic blood pressure, the top number you see on a blood pressure reading. So, you may want to  drizzle some vitamin E-rich oil onto your food to bolster your heart health.

7. May Support Brain Health

Did you know that 60% of your brain is made up of fat? Therefore choosing healthy fats is crucial for keeping your mind sharp. Research suggests Vitamin E’s antioxidant and anti-inflammatory properties may provide protection against cognitive decline. Studies have shown that people with Alzheimer’s disease, a neurodegenerative disorder, often have lower levels of circulating vitamin E. Supplementation with vitamin E reduced oxidative stress within the brain, which may play a role in cognitive decline.

Food Sources of Vitamin E

Vitamin E is found in a variety of food sources including:

• Nuts and seeds: almonds, hazelnuts, peanuts, sunflower seeds
• Oils: sunflower oil, safflower oil, wheat germ oil
• Fruits: avocado, kiwi, mango
• Veggies: spinach, broccoli, tomato

It’s doable to get the vitamin E you need from food alone. For example, “just one ounce of almonds–about 23 almonds or 1/4 cup–will meet nearly half of your daily vitamin E needs,” says Brooking. Nosh on raw almonds for a quick mid-day snack or incorporate them into your next smoothie or smoothie bowl like our Mango-Almond Smoothie Bowl (which also features mango, another vitamin E-containing food).

Here are more ideas for getting vitamin E into your diet:

How Much Vitamin E Do You Need?

Here’s how much vitamin E you need per day, based on age and sex: