What is vitamin E good for?
Vitamin E, although often thought of as one singular compound, is actually a group of eight individual compounds. Of these eight compounds, alpha-tocopherol is the most commonly associated with our dietary requirements, and as such, when we discuss vitamin E or buy vitamin E supplements, we are invariably referring to alpha-tocopherol.
Importance
Vitamin E can be found in many foods, mainly nuts, seeds and certain vegetables. It is perhaps overshadowed somewhat by more prominent vitamins such as vitamin C or D, however vitamin E is also an essential vitamin due to its vital role in supporting the immune system and cellular function, as well as its potent antioxidant properties.
Role in cardiovascular health
Research shows that vitamin E supplementation significantly reduces markers of oxidative stress, a main driver of inflammation and many health conditions. Vitamin E supplementation has also been associated with a reduction in blood pressure levels, LDL cholesterol levels, and triglyceride levels, all of which collectively lower the risk of heart disease.
Role in sleep quality
Vitamin E also has proven benefits for improving sleep quality, and studies suggest it can serve as a potential alternative treatment for chronic insomnia disorders, reducing the need for sedatives, and research shows that a vitamin E deficiency is associated with poor sleep quality and shorter sleep duration.
Getting a good night's sleep is paramount to our health, and sleep deprivation is associated with an endless array of health problems, ranging from the subtle to the severe, including memory impairment, cognitive impairment and oxidative stress. One study has shown that in addition to increasing sleep quality, vitamin E supplementation also reduces the severity of symptoms associated with sleep deprivation.
Also, supplements containing vitamin C and vitamin E have been found to improve symptoms of such sleep-affecting conditions as restless leg syndrome and obstructive sleep apnea.
When should I take vitamin E?
Vitamin E is a fat-soluble vitamin, meaning that it must be taken in combination with a meal, ideal one that contains fatty foods, for absorption.
In addition to that, studies have shown that vitamin E has sleep-promoting qualities, so taking vitamin E with the last meal of the day is the perfect time to take advantage of this. It can even prevent memory impairment that is often caused by chronic sleep deprivation.
What does vitamin E combine well with?
Vitamin E with vitamin A and vitamin C
Vitamin E is often combined with vitamin A and vitamin C in certain supplement formulations, and this is in part due to their synergistic properties when taken together. For example, one study showed that when vitamin E was supplemented, there was a significant increase in the intestinal absorption of vitamin A.
Another study found that a combination of vitamins E and C can contribute to a reduction in the risk of several diseases, including Alzheimer's disease, macular degeneration, cataracts, ischemic heart disease, and several types of cancer.
Vitamin E with selenium
Furthermore, vitamin E is known to promote absorption of the mineral selenium, so you may want to consider this if you want to get the most out of your selenium supplementation. Not only that, but selenium is also known to work together with vitamin E, as they both function as antioxidants.
Vitamin E with vitamin C, ubiquinol and pine bark extract
Also, research shows that when combining vitamin E with vitamin C and pine bark extract daily, there is a significant reduction in the severity and frequency of developing migraines.
Additionally, one study that involved a combination of vitamin E, pine bark extract and CoQ10, also known as ubiquinol, observed a significant reduction in circulating free radicals, the main driver of oxidative stress.
Vitamin E with omega-3
Some studies also show that taking vitamin E together with omega-3 supplements could potentially reduce LDL cholesterol and triglyceride levels even further, especially in people that suffer from metabolic syndrome, a condition that increases the risk of heart disease, diabetes and other health issues.
Furthermore, research suggests that supplementing vitamin E and omega-3 together may be more effective than the single supplementation in terms of regulating blood sugar levels.
Vitamin E with ginseng extract
Vitamin E is also being studied as a potential treatment for erectile dysfunction when combined with ginseng extract. One six-week study demonstrated a significant improvement of in symptoms for the group that took vitamin E supplementation compared to the group that took a placebo.
Vitamin E with alpha-lipoic acid, for antioxidants
The combination of vitamin E and alpha-lipoic acid has been shown to have a synergistic effect, enhancing each other's antioxidant properties. This shows potential for combatting oxidative stress in a variety of health conditions.
What should I avoid taking vitamin E with?
Avoid with niacin (vitamin B3)
Vitamin E is known to reduce the effects of niacin, so it is recommended to avoid taking these two supplements together.
Avoid with garlic extract
Vitamin E has blood-thinning properties, so it is advisable to avoid combining vitamin E with any other supplements that have a similar effect, such as garlic extract, as this effect could cause bleeding and bruising.
Avoid with vitamin K
At the other end of the spectrum, vitamin K is often prescribed for people that need help with blood clotting, so it is advisable to take it separately from vitamin E in order to avoid these coagulant and anticoagulant effects from interfering with each other.
It might be a good idea to avoid taking vitamin E supplementation altogether if you are currently taking vitamin K specifically for its coagulant properties, just to be on the safe side.
Avoid with blood-thinning medication
Vitamin E supplementation may result in increased bleeding due to its anticoagulant effects, so it is advised to avoid combining this supplement with any blood-thinning medication, as it could exacerbate bleeding and bruising.
What are natural sources of vitamin E?
If you are interested in achieving your daily vitamin E intake through your diet, rich sources of vitamin E include:
- Sunflower seeds
- Almonds
- Salmon
- Trout
- Avocados
- Turnips
- Bell peppers
Vitamin E data sources & further reading
- https://my.clevelandclinic.org/health/drugs/18794-vitamin-e-capsules-or-tablets
- https://www.healthline.com/nutrition/best-time-to-take-vitamins
- https://www.healthline.com/health/all-about-vitamin-e
- https://www.webmd.com/vitamins/ai/ingredientmono-954/vitamin-e
- https://www.mayoclinic.org/drugs-supplements-vitamin-e/art-20364144
- https://www.sciencedirect.com/science/article/pii/S0002916523119563
- https://www.sciencedirect.com/science/article/abs/pii/S221295881930597X
- https://pubmed.ncbi.nlm.nih.gov/16643582/
- https://www.drugs.com/mtm/garlic.html
- https://exrx.net/Nutrition/Antioxidants/Selenium
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9609170/
- https://www.sciencedirect.com/science/article/abs/pii/S1871402119301110
- https://www.sciencedirect.com/science/article/abs/pii/S0002916523335603
- https://www.webmd.com/vitamins-and-supplements/ss/slideshow-best-ways-to-take-different-vitamins
- https://www.medicinenet.com/what_vitamins_should_not_be_taken_together/article.htm
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10005674/
- https://www.sleepfoundation.org/sleep-aids/vitamins-for-sleep
- https://www.sciencedirect.com/science/article/abs/pii/S0166432811006863
Last updated by Asklepios on 30th January, 2025