Vitamin E: 6 Good Reasons to Include It in Your Diet

Published November 8, 2016

Here are 10 good reasons to pay attention to make sure you get enough vitamin E.

Vitamin E and the Immune System

Vitamin E, stored in adipose tissue, may help manage oxidative stress. It might play a role in preserving cell membranes and could help maintain normal immune function.

Vitamin E and Skin Health

Vitamin E is found in many cosmetic products (under the name "tocopherols"). Whether used externally (store-bought creams or homemade masks, for example with avocado) or internally (through diet or supplementation), vitamin E may help support skin elasticity and flexibility while encouraging the skin to cope with external factors.

Vitamin E may also contribute to cellular renewal (similar to an exfoliating effect) and help nourish the skin deeply.

Vitamin E and Diet

A complicated diet is not necessary to meet vitamin E needs. In fact, deficiencies appear to be relatively uncommon.

Vitamin E can be found in good amounts in nuts (hazelnuts, almonds, walnuts), oils (wheat germ, olive, sunflower), avocado, fatty fish, and even certain fruits and vegetables.

Since daily vitamin E needs for an adult are around 12 mg/day and one tablespoon of olive oil provides about 6 mg, adopting a varied and balanced diet (while including vitamin E-rich foods) may be sufficient to meet these needs.

Vitamin E and Antioxidant Activity

Vitamin E, which includes 4 forms of tocopherols (alpha-tocopherol, beta-tocopherol, gamma-tocopherol, and delta-tocopherol) and 4 forms of tocotrienols, may act as an antioxidant by helping to manage the effects of free radicals.

If you choose to supplement with vitamin E, it is important to select a product containing natural vitamin E, which is generally considered to have higher bioavailability than synthetic forms.

Finally, the antioxidant potential of vitamin E may be enhanced when combined with vitamin C.

Vitamin E and Joint Health

Vitamin E (when combined with vitamin C) may help support joint health by contributing to the production of collagen and glycosaminoglycans, components of cartilage.

Vitamin E and Hair

Vitamin E may help manage scalp dryness and support the renewal of hair and hair follicles. It may contribute to overall hair health, helping it appear shinier, more flexible, and less prone to breakage.

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