Vitamin E
Vitamin E is a fat-soluble antioxidant that protects cell membranes from oxidative damage. Vegetable oils, nuts and seeds are its main sources.
| Type | Fat-soluble vitamin |
|---|---|
| Main roles |
|
| Sources |
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| Deficiency note | Deficiency is rare in people who eat well; it is usually seen alongside disorders of fat absorption and calls for medical follow-up. |
| Caution | High-dose supplements can increase the tendency to bleed and may interact with blood thinners; a doctor should be consulted before use. |
Guardian of the cell membrane
Vitamin E (the tocopherols) is part of the antioxidant system that stops the fats making up cell membranes from oxidising, from "rusting" in a sense. Its contribution to immune function and its roles in vascular health are also subjects of research. Because it is fat-soluble, its absorption depends on fat being present in the meal; its natural sources are fatty foods in any case.
Where is it found?
The richest sources are vegetable oils (sunflower oil, olive oil), almonds, hazelnuts, sunflower seeds and avocado, and green leafy vegetables contribute as well. The vegetable oils added to everyday cooking and a handful of nuts between meals are enough to meet most people's requirement. Requirements vary with age and circumstances.
Deficiency is rare, high doses unnecessary
Vitamin E deficiency is rare in people who eat well, and it is usually seen alongside illnesses that impair the absorption of fat. High-dose vitamin E supplements, for their part, have not been shown to bring healthy people any extra benefit; very high doses can increase the tendency to bleed and carry a risk of interaction for people taking blood-thinning medicines. If a supplement is being considered, anyone on medication in particular should consult their doctor first.
Related terms: Vitamin A, Almonds, Olive Oil