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Is Taking Too Much Vitamin E Bad for You?
Vitamin E Function and Health
You may have been under the impression that vitamin E is a single nutrient, but the name actually refers to a group of fat-soluble compounds. According to the National Institutes of Health (NIH), vitamin E has a function as an antioxidant. However, it's also important for your skin, immune system and cardiovascular system. In addition, it's essential for the health and ongoing function of your body's cells.
According to a May 2014 study in the Sultan Qaboos University Medical Journal, there are eight different natural forms of this vitamin E: alpha, beta, gamma and delta tocopherol and alpha, beta, gamma and delta tocotrienol. Out of all of these, alpha and gamma tocopherols are considered to be the two main forms of this nutrient.
Vitamin E benefits men and women equally. However, women should consume larger amounts (19 milligrams) per day if they plan on breastfeeding.
Where to Find Vitamin E
Many commonly consumed foods have vitamin E, so most people don't require supplements of this nutrient. According to the study in the Sultan Qaboos University Medical Journal, this nutrient can be easily obtained from vegetable oils. These plant-based fats typically contain various types of vitamin E.
- 49% of the daily value (DV) in 1 ounce of dry-roasted sunflower seeds
- 45% of the DV in 1 ounce of dry-roasted almonds
- 29% of the DV in 1 ounce of dry-roasted hazelnuts
- 19% of the DV in 2 tablespoons of peanut butter
- 15% of the DV in 1 ounce of dry-roasted peanuts
- 13% of the DV in half a cup of boiled spinach
Vitamin E Deficiency and Supplementation
Vitamin E deficiency is very rare. However, the NIH and the study in the Sultan Qaboos University Medical Journal say that this issue can occur in people who have malabsorption disorders, like Crohn's disease, or certain genetic diseases. When it does occur, it's likely to cause nerve, muscle, vision and immune system problems.
If you don't think you're getting enough vitamin E from the foods you're consuming, you may want to consider taking a supplement. However, it's important to talk to your doctor or dietitian about this first.