Vitamin E is essential for a healthy immune system, yet it often goes unnoticed. A deficiency can lead to serious health consequences, including vision loss and blindness in severe cases.
Most adults get enough vitamin E through a balanced diet, so it seldom attracts attention. However, people with conditions that impair the body's ability to absorb fat may not get adequate nutrients from their meals.
What is vitamin E?
The Cleveland Clinic explains that vitamin E is a fat-soluble vitamin, meaning the body absorbs and transports it similarly to dietary fats. It also acts as an antioxidant that shields cells from damage. Antioxidants combat free radicals that increase the risk of developing particular diseases.
The clinic notes: "Free radicals are chemical reactions that can damage your cells. Your body needs plenty of vitamin E to fight free radicals. If you lack vitamin E, your immune system may have trouble protecting you against illnesses and infections."
Health benefits of vitamin E
Registered dietitian Julia Zumpano highlighted that vitamin E offers numerous health advantages, ranging from reducing cancer risk to enhancing eye health.
As an antioxidant, vitamin E can protect against cancer-causing cellular damage. Some evidence suggests that insufficient levels of vitamin E and the mineral selenium may heighten the risk of breast and lung cancer. However, the expert cautioned: "Vitamin E supplements have not been shown to prevent cancer. If you want to lower your risk of cancer, eating a variety of whole foods rich in vitamin E and other antioxidants is your best approach."
Vitamin E also safeguards eye cells. Individuals with adequate amounts of the nutrient could reduce their risk of age-related macular degeneration (AMD) and cataracts. Zumpano explained: "Just like the rest of your body, your eyes need a variety of vitamins and nutrients to function at their best. If you're deficient in vitamin E, you may have a higher risk of certain eye conditions."
Recommended intake and risks of excess
The NHS guidance states vitamin E requirements are 4mg a day for men and 3mg a day for women. A daily diet should provide all the vitamin E needed, and because the body stores surplus vitamin E for later use, daily consumption isn't necessary.
Though the NHS acknowledges limited evidence regarding the impact of high daily supplement doses, Zumpano cautioned: "If you consume large amounts of any fat-soluble vitamins through supplements, your body can't get rid of any extra. Your levels can become too high, and you may experience vitamin toxicity [or overdose]."
The Cleveland Clinic warned: "Side effects of too much vitamin E include bleeding in the brain, which can be life-threatening. To avoid dangerous bleeding, adults shouldn't take more than 1,000 milligrams (mg) of vitamin E supplements."
Symptoms and causes of deficiency
The Cleveland Clinic states: "Vitamin E deficiency symptoms mostly affect your nervous system. These may include muscle weakness, vision issues and problems controlling your body movements." Other symptoms include numbness and fatigue. Severe cases can lead to blindness.
Additional indicators of vitamin E deficiency may include bleeding within the brain, abnormal growth of blood vessels in the eyes, a blood disorder called hemolytic anaemia, slow reflexes, trouble walking and a weakened immune system.
"Fat absorption disorders and certain genetic disorders usually cause vitamin E deficiency," the Cleveland Clinic states. "Less commonly, low vitamin E intake causes the condition. Vitamin E is found in many foods. So people who are healthy rarely have the deficiency."
In countries like the UK and USA, deficiency is uncommon. If it does occur, it's often due to a disorder that prevents the body from absorbing fat, such as liver disease, pancreatitis, cystic fibrosis, Crohn's disease or celiac disease. Certain rare genetic diseases, including abetalipoproteinemia and ataxia with vitamin E deficiency, can also lead to the condition.
In countries with high rates of food insecurity, the most common cause is a lack of vitamin E in the diet. A very low-fat diet doesn't contain much vitamin E, and the body needs some fat to digest and absorb it.
The clinic highlighted that newborns, especially those born prematurely, face a higher risk of vitamin E deficiency. "That's because very little vitamin E crosses the placenta during fetal development. So, when they're born, they don't have a lot of the vitamin stocked up," it explained. With age, their risk goes down, and babies can usually get the vitamin E they need through breast milk or formula.
"Your risk of developing vitamin E deficiency goes up if you don't eat foods with any fat in them. Your body needs fat to digest and absorb certain vitamins," the clinic added. If you experience any of these symptoms, the Cleveland Clinic advises contacting your GP or healthcare provider.
