Vitamin E Supplements Review
Find the Best Vitamin E
Supplement. Tests and Reviews of Popular Vitamin E Supplements & CL's Top
Picks.
Medically reviewed and
edited by Tod Cooperman, M.D. 
Last Updated
: 09/28/2021 | Initially Posted:
08/15/2020
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Table of Contents
Summary
·
What does vitamin E do? Vitamin E (alpha tocopherol) is an
antioxidant that helps to maintain the integrity of cells. Deficiency is rare
in the U.S., but does occur more commonly in other countries, such as China.
·
Does it help to take vitamin E? It may provide some
benefit to people with Alzheimer's disease, arthritis, certain types of nerve
pain, and other conditions. Correcting a vitamin E deficiency (which is rare)
may beneficial for maintaining eye health (See "What It
Does")
·
What's the best form of vitamin E? The vitamin E in
supplements may be natural (labeled as "d-alpha tocopherol")
or synthetic ("dl-alpha tocopherol"). The natural form
contains a mix of tocopherols which may be beneficial, although, as ConsumerLab has found, not all "natural" vitamin
E supplements contain significant amounts of these additional tocopherols (see
"Vitamin E with
Other Tocopherols").
·
What did CL's tests of vitamin E find? Among 11 vitamin E
products selected for testing by ConsumerLab.com, three contained too little or
too much vitamin E — in fact, one contained virtually none of the vitamin E it
claimed. The cost to obtain 268 mg of active vitamin E (e.g., 400 IU of natural
vitamin E) from the products ranged from 4 cents to almost $200 (see "What CL Found").
·
Which is the best vitamin E supplement? Among the products
Approved for quality in ConsumerLab.com's tests
(including six tested through CL's voluntary Quality Certification Program), our Top Picks not
only met their claims but provided high quality vitamin E, sometimes with mixed
tocopherols, at very reasonable prices.
·
Vitamin E safety and side effects: Vitamin E should
not be taken with blood thinners and certain other medications as it can
increase the risk of bleeding. Some studies have shown an association between
vitamin E supplementation and an increased risk of death, and one study found
an increased risk of prostate cancer in men taking high dose vitamin E. (See
"Concerns and
Cautions").
What It Is:
Vitamin
E is not one single molecule but a family of related anti-oxidant molecules
called tocopherols and tocotrienols. The most biologically active of these is
alpha-tocopherol. The recommended daily allowance (RDA) for vitamin E is only
for active alpha-tocopherol, the "IU" amounts shown on supplement
labels refer only to alpha-tocopherol, and, unless specifically called out, research
conducted on "vitamin E" refers only to alpha-tocopherol.
Alpha-tocopherol itself can exist in eight different stereoisomer forms, but
only half of these forms are known to be useful in the body. Natural vitamin E
contains alpha-tocopherol exclusively in an active form, either as d-alpha
tocopherol or stabilized as d-alpha tocopheryl acid
succinate or d-alpha-tocopheryl acetate, along with
varying amounts of other tocopherols and tocotrienols. Synthetic vitamin E
(sometimes referred to as dl-alpha-tocopherol) contains both active and
inactive forms of alpha-tocopherol but does not contain any additional
tocopherols and tocotrienols.
What It Does:
Vitamin E assists in maintaining cell integrity. Serious
deficiency of vitamin E can cause peripheral neuropathy (pain or numbness in
the extremities), ataxia (poor muscle coordination), muscle weakness,
retinopathy, and impairment of the immune response (Dietary Reference Intakes, IOM 2000).
In Alzheimer's disease
High-dose vitamin E supplementation may modestly help some people with
Alzheimer's disease. A study lasting approximately two years among 613 veterans
with mild to moderate Alzheimer's disease already taking acetylcholinesterase
inhibitors (such as Aricept), found that those also given 2,000 IU daily of
vitamin E (1,000 IU capsules twice-a-day as dl-alpha-tocopherol acetate -- the
synthetic form of vitamin E) retained their ability to perform activities of
daily living (such as dressing) for about six months longer than those given
placebo, reducing caregiver time in assisting patients. This benefit was not
found for those given the drug memantine (an NMDA receptor blocker) or vitamin
E plus memantine. Memory and cognition appeared to decline less in the vitamin
E group compared to placebo; however, the difference was not statistically
significant (Dyksen, JAMA 2013). During the study, there
were no significant differences in adverse events or mortality between the
treatment and placebo groups. Earlier studies with the same daily dose of
vitamin E have shown it to reduce the rate of conversion to Alzheimer's disease
among people with mild cognitive impairment (Petersen, NEJM 2005) and to slow the
progression of disease in patients with moderately severe Alzheimer's disease (Sano, NEJM 1997).
However, giving 400 IU of synthetic vitamin E alone or in combination with
high-dose selenium to older men in the U.S. with normal cognitive function did
not significantly reduce their risk of developing dementia (Kryscio, JAMA 2017).
In Parkinson's disease
Oxidative stress is thought to contribute to Parkinson's disease progression.
For this reason, vitamin E was considered a potential therapeutic option due to
its antioxidant effects. An uncontrolled, pilot study in people with
early-stage Parkinson's disease suggested that taking 3,200 IU of vitamin E and
3,000 mg of vitamin C daily may delay the need to take levodopa by about 2.5 to
3 years (Fahn,
Ann N Y Acad Sci 1989).
However, a multicenter, randomized, placebo-controlled study among 800 people
with early-stage Parkinson's disease found that taking 2,000 IU of vitamin E as
alpha-tocopherol daily for an average of 14 months (maximal follow-up period of
24 months) did not delay the onset of disability or the need to use levodopa
compared to placebo (Parkinson Study Group, N Engl J Med 1993).
In cardiovascular disease
Vitamin E was long touted for preventing cardiovascular disease, but most of
the recent studies have failed to prove vitamin E to be a protective agent
against heart disease. However, many of these studies looked only at people
already at high risk for heart disease or with a prior history of the
condition. The initial studies that generated so much interest in vitamin E
were population studies that, by definition, included a cross section of the
population--both healthy people and those at high risk for heart disease. Some
researchers have suggested that if vitamin E has any preventive powers against
heart disease, it may only be in its earliest stages, before the damage is
diagnosed. One study has even suggested that vitamin E supplements could, in
fact, be harmful for some heart disease patients, since they could reduce the
effectiveness of cholesterol-lowering agents.
Regarding stroke, a review of clinical studies found that vitamin E
supplementation may reduce the risk of ischemic (lack of blood) stroke by 10%
but raise the risk of the more severe, though less prevalent, hemorrhagic
(bleeding) stroke by 22%, leading the researchers to conclude that
"indiscriminate widespread use of vitamin E should be cautioned
against." (Schurks, BMJ 2010).
In cancer
While vitamin E was also once considered promising for helping to prevent
several kinds of cancer, recent studies have generally not found a benefit. A
study in long-term male smokers reported no reduction in the risk of lung
cancer from taking 50 IU daily of natural vitamin E, although it found
a 35% risk reduction for prostate cancer (N Engl J Med, 1994).
However, a study among healthy men who had taken a high-dose daily supplement
of 400 IU of synthetic vitamin E (12 times the recommended daily intake) showed
an increased risk of prostate cancer (Klein, JAMA 2011). In the study, an increase
in prostate cancer was first apparent after 3 years, but it was not
statistically significant. Due to a lack of benefit, the supplement was stopped
after about 5.5 years, but follow-up continued. After a total of about 7 years
from when trial had started, the risk of prostate cancer was about 17% greater
among men who had taken the supplement than among those who had not. Further
analysis of the study found that this effect of synthetic vitamin E did not
occur with men who had already high levels of selenium; however, among
those low in selenium, vitamin E increased the risks of both low-grade and
high-grade prostate cancer by 46% and 111%, respectively. This does not suggest
that high-doses of selenium should be taken, as the study also found that
high-dose selenium (200 mcg daily from L-selenomethionine
-- nearly 4 times the recommended daily intake) increased the risk of
high-grade prostate cancer by 91% among men with already high levels of
selenium and had no effect on men low in selenium. The researchers cautioned
that men 55 years and older should avoid supplementation with either vitamin E
or selenium at doses that exceed recommended daily intakes (Kristal, JNCI 2014).
A study that followed over 100,000 people in China for up to 11 years found
that those who reported higher intakes of vitamin E from their diets or took
vitamin E supplements had much lower risks of developing liver cancer than
those who, respectively, had low intakes of vitamin E or did not take vitamin E
supplements (Zhang, JNCI 2012).
However, unlike the U.S. where less than 1% of adults are
deficient in vitamin E, the majority of the Chinese people in the
study were consuming far below the recommended dietary intake of vitamin E.
Consequently, there is no reason to believe that increasing vitamin E
consumption will decrease the risk of liver cancer for most Americans.
Some research, primarily in animals, suggests that natural vitamin E rich in
gamma-tocopherol and, depending on the oil source, delta-tocopherol, may be
more cancer preventive than alpha-tocopherol (the exclusive form in synthetic
vitamin E) (Yang, Canc
Prev Res 2012). However, data collected
from 5,768 adults from the National Health and Nutrition Examination Survey
(NHANES) found an association between higher blood levels of gamma-tocopherol
and shortening of telomere length. "Telomeres," found at the end of
DNA strands, help protect the strands from damage. Shorter telomeres have been
associated with aging, cancer, and numerous other age-related conditions.
Higher blood levels of alpha-tocopherol (vitamin E) were not associated with
shortened telomeres (Tucker, Nutrients 2017).
(See discussion "Other tocopherols and the tocotrienols" below.)
Although deficiency of vitamin E can cause peripheral neuropathy (pain
or numbness in the extremities), taking 300 to 600 mg of vitamin E daily during
chemotherapy does not appear to prevent chemotherapy-induced nerve pain (Huang, Contemp Oncol (Pozn) 2016). Based on this evidence, the
American Society of Clinical Oncology recommends that clinician not offer
vitamin E for preventing chemotherapy-related nerve damage (Loprinzi, J Clin Oncol
2020).
In eye disease
A large U.S. study in healthy male physicians (aged 50 and older) found that
eight years of supplementation with vitamin E (400 IU/ every other day from
synthetic vitamin E) and/or vitamin C (500 mg per day) resulted in no
significant reduction in the risk of cataracts (Christen, Arch Opthalmol 2010).
A separate, large U.S. study of men aged 50 years and older found that
approximately 5 years of supplementation with vitamin E (400 IU per day from
synthetic vitamin E) and/or selenium (200 micrograms per day from L-selenomethionine) is unlikely to have a large beneficial
effect on age-related cataract. Vitamin E had no effect, while selenium showed
a small, but not statistically significant benefit (Christen, JAMA Opthalmol
2014). Although not reported, it is likely most participants in both
studies were well-nourished and few participants began the studies deficient in
these nutrients. As vitamin E (as well as selenium and vitamin C) play a role
in maintaining the lens of the eye, supplementing to correct a deficiency could
be beneficial.
It should be noted that the amounts of vitamin E, selenium and vitamin C used
in these studies were several times higher than the required daily allowances,
that is, most subjects were "super supplemented" with these
nutrients. Over supplementing with anti-oxidants may have negative
consequences. Research suggests, for example, that low-dose vitamin C (as in a
conservative multivitamin) may help prevent cataracts, while high-dose does
not, and may have a negative effect (See the Vitamin C Review).
Preliminary research using doses of vitamin E far higher than the recommended
dietary intakes suggests that it may be helpful for preventing preeclampsia and
treating such diverse conditions as menstrual pain and PMS, tardive
dyskinesia, cardiac autonomic neuropathy (a complication
of diabetes), low sperm count, restless leg
syndrome, acute anterior uveitis (inflammation of eye
tissues) and rheumatoid arthritis, among other conditions. Vitamin
E might also improve seniors' immune response as measured by a variety of
immune system markers. However, the evidence for its effectiveness in treating
or preventing most of these conditions remains inconclusive (See ConsumerTips™ for
more information).
Topical use
Application of topical creams or gels containing vitamin E (usually as
alpha-tocopherol acetate) in combination with melatonin or vitamin C, have
shown a bit of promise for helping to prevent sunburn; however, the
effect is slight at best, and far less than that of standard sunblock. Weak
preliminary evidence also hints that topical vitamin E might benefit blood
circulation in people with diabetes. Vitamin E cream does not
appear to help prevent surgical scarring.
Other tocopherols and the tocotrienols
As mentioned earlier, natural vitamin E consists of other additional types of
tocopherols, such as beta-tocopherol, delta-tocopherol, and gamma-tocopherol.
In fact, oils from corn, soybean, sesame, cottonseed, as well as nuts, contain
three to five times more gamma-tocopherol than alpha-tocopherol. Some
manufacturers use the term "mixed" tocopherols when referring to
these different types. At present, though, there is no hard evidence from human
clinical studies for this hypothesis. In fact, some research suggests that
gamma-tocopherol may actually have adverse effects on several conditions
compared with alpha-tocopherol (Tucker, Nutrients 2017). Note: Some evidence
suggests that use of supplements containing high-dose alpha-tocopherol alone
may decrease body levels of gamma- and delta-tocopherol. The implications of
this are unclear, but there are concerns that reduced levels of these natural
tocopherols could be unhealthy.
Natural vitamin E also includes tocotrienols, which are particularly abundant
in oils from barley, palm fruit, rice bran, and wheat germ. Although
preliminary studies suggested potential for tocotrienols in reducing cholesterol
levels and preventing heart disease and other conditions, later studies have
failed to find a benefit (Mensink, Am J Clin Nutr 1999). Preliminary research
suggests that delta-tocotrienol may have some benefit for people with
non-alcoholic fatty liver disease (NAFLD), a condition marked by excessive
storage of fat in the liver, but larger, higher quality studies are needed to
confirm. One study in Pakistan among 71 people with NAFLD showed that
delta-tocotrienol (DeltaGold, American River
Nutrition), taken in doses of 300 mg twice daily for 24 weeks, reduced fatty
liver index (a score that reflects the fat content of the liver) by 12.82
points (on a scale of 0 to 100) and decreased HOMA-IR score (a measure of
insulin resistance) by 0.52 compared baseline, which was significant compared
to reductions of only 3.86 and 0.13, respectively, in the placebo group.
Delta-tocotrienol supplementation also reduced body weight and waist circumference,
biomarkers of liver injury, and total cholesterol and triglyceride levels
compared to placebo. The number of people with NAFLD who showed improvement
(i.e., reduction) in grade of steatosis (based on ultrasound) was greater in
the tocotrienol group than the placebo group (11 vs. 4), although nearly 70% of
people in the tocotrienol group showed no improvement in
steatosis (Pervez, Complement Ther Med
2020). An initial report of results from this study after only 12
weeks showed no improvement in steatosis, suggesting that benefit, if any, may
take six months (Pervez, Turk J Gastroenterol 2018).
Quality Concerns and
Tests Performed:
Neither the U.S. government nor any other agency is responsible
for routinely testing vitamin E supplements or other dietary supplements for
their contents or quality. Past testing of vitamin E supplements by
ConsumerLab.com has found some products to contain less ingredient than claimed
and/or synthetic vitamin E rather than natural vitamin E (which is a more
expensive ingredient). ConsumerLab.com, as part of its mission to independently
evaluate products that affect health, wellness, and nutrition, purchased a
variety of vitamin E products currently sold in the U.S. All were tested for
their amounts of and forms of vitamin E and other listed tocopherols. All
products claiming to contain natural or d-alpha tocopherol were tested for synthetic
forms using chiral separation. All non-chewable and non-time-release tablets or
caplets were tested for their ability to break apart properly to release their
ingredients. See How Products Were Evaluated for more
information about testing.
What CL Found:
Of the 11 of the products selected for review by
ConsumerLab.com, only 8 contained their listed amounts and types of vitamin E
and other tocopherols. Even among those that passed testing, there are
significant differences in the forms of vitamin E in the products as well as in
their cost. All products claiming to be natural vitamin E (and/or listing
"d-alpha tocopherol") were verified as not containing synthetic
forms. Problems found
The following three products failed to be Approved for the reasons described,
all of which were confirmed in testing in a second, independent laboratory. One
was a real shocker:
·
Life Extension Gamma E Mixed Tocopherols — Contained 65%
more active vitamin E than listed, providing 49.9 mg rather than the listed
30.15 mg. It did, however, provide its claimed total of mixed tocopherols of
360 mg. There is no significant risk from too much active vitamin E in this product,
as the upper tolerable intake level for vitamin E is 1,000 mg per day for
adults, and some overage is allowable, but this is too far off.
·
ProCaps Laboratories Ultimate
Gamma Vitamin E — Fell a bit short of its claimed amount of active vitamin
E — we found only 59 mg, which is 88.1% of its listed 67 mg. It was also short
on its claimed total amount of beta and delta tocopherols — we found 24 mg
rather than 33 mg, or just 72.7%. ProCaps did,
however, provide all of its claimed 500 mg of gamma-tocopherol (for which the
product is promoted) as well as an extra 29% (we found 645 mg), which we
consider an allowable overage.
·
Eden's Semilla 35,000 IU Vitamin E Oil — This oil was a
shocker. We discovered it to provide virtually none of its
claimed vitamin E. Two drops are supposed to provide 25 mg of active vitamin E
but we found only 0.013 mg — just 0.05% of the listed amount. Rather than
provide the "35,000 IU" of vitamin E in its name, an entire bottle
yielded only 19 IU, despite the fact that the bottle has a "GMP" seal
asserting that it was made according to Good Manufacturing Practices.
An additional six
products passed testing through ConsumerLab.com's
voluntary Quality Certification Program; these are
included in the results below and are identified with a CL flask icon in the
table.
How much active vitamin E do they provide?
A single serving of each product provided a little as 0.013 mg (2 drops
of Eden Semilla topical oil) to as
much as 670 mg of active vitamin E (1 softgel
of GNC or Puritan Pride 1,000 IU products),
as shown in the graph below.
Keep in mind that adults need a total of only 15 mg of vitamin E per day, and
most people get that amount from the foods they eat. All of the oral
supplements provide far more than one normally needs.
Be aware that the way vitamin E is labeled is changing (labels have taken about
20 years to catch up to the science). Vitamin E had been labeled in
"IU" but it has long been known that 1 IU of synthetic vitamin E is
not equivalent to 1 IU of natural vitamin E, misleading consumers. The
synthetic form (labeled as "dl-alpha tocopherol") provides only 67%
of the active vitamin E found in natural vitamin E (labeled as "d-alpha
tocopherol"). The correct way to label vitamin E is in milligrams (mg) of
active vitamin E. By January 1, 2021, all new labels need to show vitamin E
this way (with "IU" labeling being optional), and many already do.
This explains why natural products claiming 400 IU of vitamin E provide 268 mg
of active vitamin E, while synthetic forms with 400 IU provide only 180 mg.
Getting Vitamin E for Less:
The calculated cost to obtain 268 mg of active vitamin E (i.e., 400 IU of
natural vitamin E) from the products ranged from 4 cents (Kirkland) to
nearly $3 (and to almost $200 for the Eden's Semilla since
it contained so little), as shown in the graph below.
Getting active vitamin E from a synthetic product E is less expensive than from
a natural one. In fact, you can spend about 1/3 as much to get active vitamin E
from a synthetic (such as Kirkland Signature E 180 mg — the
lowest cost "synthetic") than from a natural product (such as GNC
Vitamin E 400 — the lowest cost "natural"). The downside
with synthetic is that you also get a lot of inactive compounds that you don't
need and have no beneficial activity. A natural vitamin E may be worth the
extra few cents per serving. If you want a supplement with a significant amount
of other natural tocopherols, like gamma-tocopherol (as in Life
Extension Gamma E Mixed Tocopherols, Metagenics
E Complex-1:1 and ProCaps
Laboratories Ultimate Gamma Vitamin E, and Unique E), you'll
like have to spend several times as much.
Getting vitamin E from a cream or skin oil is often more expensive than getting
it from a supplement oil or from a softgel (which, by
the way you can simply open and apply to the skin as an oil).
Top Picks:
Vitamin E
Our overall Top Pick for vitamin E is a natural vitamin
E, GNC Vitamin E 400 IU, as we found it not only to contain the
natural vitamin E it claims but at the lowest cost among natural products —
just 11 cents per softgel, providing 268 mg of active
vitamin E. This is also well below the daily upper limit of 1,000 mg.
If you prefer a liquid product, for a few cents more Solgar Liquid Vitamin E is
a good choice, providing a bit more vitamin E -- 301.5 mg of natural, active
vitamin E, per ¼ teaspoon for 17 cents. An advantage of a liquid product is
that you can easily modify the dose.
If you need to further cut costs and wish to use a synthetic vitamin E,
our choice would be Kirkland Signature E 180 mg — one softgel is only 2 cents and provides, as its name states,
180 mg of active vitamin E.
Vitamin E with Other Tocopherols
If you want natural vitamin E with a significant amount of other tocopherols,
particularly gamma-tocopherol, our Top Pick is Unique
E. Per softgel, we found it to provide
391 mg of gamma-tocopherol in addition to 268 mg of active vitamin E for 29
cents, which was the lowest cost among the products providing hundreds of
milligrams of mixed tocopherols. In fact, the only other product with such a
large amount of other tocopherols per serving that was Approved was Metagenics E Complex-1:1, but it cost more
than twice as much per serving (69 cents for two somewhat smaller softgels).
Be aware that if you are seeking naturally occurring tocopherols other than
alpha-tocopherol, don't assume that you'll get them from every product labeled
"natural vitamin E." You need to check the Supplement Facts panel and
look for the amounts of other tocopherols, which should total hundreds of
milligrams per serving. Why do these "natural" vitamin E products
differ so much? Part of the reason is that the natural sources used to make
them (but typically not disclosed) vary in their composition. For example,
sunflower oil contains several times as much alpha tocopherol as gamma
tocopherol, while corn oil is the opposite. Some of the natural products may
contain a blend of tocopherols from different sources, although this need not
be disclosed.
For products that claimed to contain other tocopherols, ConsumerLab.com
published the amounts found, as shown in the 2nd column of the Results table below.
Topical Vitamin E — Creams and Oils
Only two topical products were reviewed and one, Eden's Semilla 35,000 IU Vitamin E Oil, failed miserably in
our tests, as noted earlier. The other, Jason Vitamin E 25,000 IU
Moisturizing Crème, contained what it claimed and is our Top Pick among
topicals. Each gram costs 8 cents and provides 148.2 mg of active vitamin E,
from the synthetic form. It's a white, slightly oily cream with a slightly
tacky feel when applied to skin.
Although intended as an oral supplement, Solgar
Liquid Vitamin E, could also be used as topical product. Its listed
"Other Ingredients" are just safflower oil and vegetable oil.
Test Results by Product:
Listed
below are 17 vitamin E products, listed alphabetically within each product
grouping. Supplements are shown first, followed by topical products.
ConsumerLab.com selected eleven of these products and six were tested at the
request of their manufacturers/distributors through ConsumerLab.com's
voluntary Quality Certification Program and
are included for having passed testing (each is indicated with a CL flask
icon).
Shown for each product are the claimed amounts of its key ingredients and the
suggested daily serving on its label. The full list of ingredients is available
for each product in the last column. Products that passed all tests are
indicated as Approved in the first column; if a product failed testing, the
reason is explained in the second column. Cost comparisons are shown in the 4th column and any notable features are
listed in the 5th column.
Results of
ConsumerLab.com Testing of Vitamin E Supplements
(Click arrows or swipe left or right to see all columns)
Approval Status
Product Name
(Suggested Serving on Label)
Claimed Amount of Vitamin Eⓘ
Other Tocopherols Foundⓘ
Suggested Serving on Label
Pill Sizeⓘ
Cost for Suggested Serving
[Cost Per 268 mg Active Alpha-Tocopherolⓘ]
Priced
Notable Features
Full List of Ingredients Per Serving
Natural Vitamin E Supplements:
APPROVED
GNC Vitamin E 1,000 IU 
Dist. by General Nutrition Corporation
1 softgel
670 mg (1,000 IU)
(d-alpha tocopherol)
✔
Take one softgel
daily.
Large softgel
$0.33/softgel
[$0.13]
$19.99/60 softgels
100% natural, No Sugar, No Artificial Colors, No
Artificial Flavors, No Preservatives, Sodium Free, No Wheat, Gluten Free, No
Corn, No Dairy, Yeast Free.
1 softgel
Vitamin E (as d-alpha Tocopherol) 1,000 IU.
Other Ingredients: Soybean Oil, Gelatin, Glycerin.
APPROVED
Top Pick
for natural vitamin E
GNC Vitamin E 400 IU
Dist. by General Nutrition Corporation
1 softgel
268 mg (400 IU)
(d-alpha tocopherol)
✔
Other Tocopherols Found:
Beta-tocopherol: 4 mg
Gamma-tocopherol: none detected
Delta-tocopherol: none detected
Take one or two softgel
capsules daily.
Medium/large softgel
$0.11/softgel
[$0.11]
Lowest cost from natural vitamin E
$19.99/180 softgels
100% Natural, No Sugar, No Artificial Colors, No
Artificial Flavors, No Preservatives, Sodium Free, No Wheat, Gluten Free, No
Corn, No Dairy, Yeast Free.
1 softgel
Vitamin E (as d-alpha Tocopherol) 400 IU.
Other Ingredients: Soybean Oil, Gelatin, Glycerin.
APPROVED
Healthy Origins® Natural Sunflower E 400 IU
Dist. by Healthy Origins®
1 softgel
268 mg (400 IU)
(d-alpha tocopherol)
✔
Other Tocopherols Found:
Beta-tocopherol: 16 mg
Gamma-tocopherol: 10 mg
Delta-tocopherol: 4 mg
As a dietary supplement for adults; take one (1)
softgel daily, preferably with a meal, or as directed
by a physician.
Medium/large softgel
$0.18/softgel
[$0.18]
$21.53/120 softgels
Does not contain Sugar, Yeast, Wheat, Gluten,
Soy, Barley, Fish, Shellfish, Peanuts, Egg or Milk. No Preservatives,
Artificial Colors or Artificial Flavors.
1 softgel
Vitamin E (as natural d-alpha tocopherol) (Sun E 900™) 400 IU.
Other Ingredients: Gelatin, Glycerin, Water, Rosemary Extract.
NOT APPROVED
Life Extension® Gamma E Mixed Tocopherols
Dist. by Quality Supplements and Vitamins, Inc.
1 softgel
30.15 mg (45 IU)
(d-alpha tocopherol)
Found 49.9
mg (74.3 IU) (165.1% of listed amount)
Other Tocopherols Found:
Beta-tocopherol: 6.5 mg
Gamma-tocopherol: 214.7 mg
Delta-tocopherol: 89.6 mg
Total tocopherols: 360.6 mg (claimed 360 mg)✔
Take one (1) softgel
once or twice daily with food, or as recommended by a healthcare practitioner.
Medium/large softgel
$0.36/softgel
[$3.20 based on amount listed]
[$1.94 based on amount found]
$21.60/60 softgels
1 softgel
Sesame seed lignan extract 20 mg.
Non-GMO.
1 softgel
Vitamin E (as D-alpha tocopherol) 30.15 mg, Gamma E mixed tocopherols 360 mg,
Sesame seed lignan extract 20 mg.
Other Ingredients: Gelatin, glycerin, sunflower oil, purified water, silica,
carob color, rosemary extract.
APPROVED
Metagenics® E Complex-1:1™
Dist. by Metagenics
2 softgels
268 mg (400 IU)
(d-alpha tocopherol)
✔
Other Tocopherols Found:
Beta-tocopherol: 17.3 mg (claimed 6 mg)✔
Gamma-tocopherol: 310.9 mg (claimed 270 mg)✔
Delta-tocopherol: 112.2 mg (claimed 98 mg)✔
Take two softgels
daily with a meal or as directed by your healthcare practitioner.
Medium/large softgel
$0.69/2 softgels
[$0.69]
$62.50/180 softgels
This product is gluten-free.
Precaution: Contains: Soy. This product is manufactured in a
facility that produces products containing wheat, gluten, milk, egg, soy, tree
nuts, fish, and crustacean shellfish.
2 softgels
Vitamin E (d-alpha-tocopherol) 400 IU, gamma-Tocopherol 270 mg,
delta-Tocopherol 98 mg, beta-Tocopherol 6 mg.
Ingredients: Mixed tocopherols, d-alpha-tocopherol, gelatin, glycerin, soybean
oil, and water.
APPROVED
NOW® Dry E-400
Dist. by Now Foods
1 veg capsule
268 mg (400 IU)
(d-alpha tocopheryl succinate)
✔
Take 1 capsule daily with a meal.
Large veg capsule
$0.13/veg capsule
[$0.13]
$12.88/100 veg capsules
Kosher. Non-GMO. Not manufactured with yeast,
wheat, gluten, milk, egg, fish, shellfish or tree nut ingredients.
Precaution: Contains soy (non-GMO).
1 veg capsule
Vitamin E (as d-alpha Tocopheryl Succinate) 400 IU.
Other Ingredients: Hypromellose (cellulose capsule), Magnesium Stearate
(vegetable source), Silicon Dioxide and Cellulose Powder.
NOT APPROVED
ProCaps Laboratories® Ultimate
Gamma Vitamin E
Dist. by ProCaps Labs
1 softgel
67 mg (100 IU)
(d-alpha tocopherol)
Found only
59 mg (88.1 IU) (88.1% of listed amount)
Other Tocopherols Found:
Beta-tocopherol: 15 mg
Gamma-tocopherol: 645 mg (claimed 500 mg)✔
Delta-tocopherol: 9 mg
Claimed a
total of 33 mg of beta and gamma but contained 24 mg (only 72.7% of listed
amount)
Consume one or more capsules daily or as
recommended by your physician
Large softgel
$0.62/softgel
[$2.46 based on amount listed]
[$2.79 based on amount found]
$36.90/60 softgels
Contains No Additives Or Common Allergens Of Any
Kinds.
1 softgel
Vitamin E (Total natural tocopherols) [as natural d-gamma tocopherol 500 mg, as
natural d-alpha tocopherol 67 mg (100 IU), as natural d-delta/ d-beta
tocopherol 33 mg] 600 mg.
Other Ingredients: Soft-gelatin capsule (Gelatin, purified water, glycerin).
APPROVED
Puritan's Pride® Natural E - 1,000 IU
Mfd. by Puritan's Pride, Inc.
1 softgel
670 mg (1,000 IU)
(d-alpha tocopherol)
✔
Other Tocopherols Found:
Beta-tocopherol: 10 mg
Gamma-tocopherol: 7 mg
Delta-tocopherol: none found
For adults, take one (1) softgel
daily, preferably with a meal.
Large softgel
$0.37/softgel
[$0.15]
$37.39/100 softgels
No Artificial Color, Flavor or Sweetener, No
Preservatives, No Sugar, No Starch, No Milk, No Lactose, No Gluten, No Wheat,
No Yeast, No Fish. Sodium Free.
1 softgel
Vitamin E (as d-Alpha Tocopherols plus d-Gamma, d-Delta and d-Beta Tocopherols)
1,000 IU.
Other Ingredients: Gelatin, Vegetable Glycerin, Soybean Oil.
APPROVED
Solgar® Liquid Vitamin E
Mfd. by Solgar, Inc.
1/4 tsp [1.25 ml]
301.5 mg (450 IU)
(d-alpha tocopherol)
✔
Other Tocopherols Found:
Beta-tocopherol: 5 mg
Gamma-tocopherol: 5 mg
Delta-tocopherol: none detected
Total other tocopherols: 10 mg (claimed 0.57 mg)✔
As a dietary supplement for adults, take 1/4
teaspoon (1.25 mL) daily, preferably with a meal or as directed by a healthcare
practitioner.
Liquid from bottle
$0.17/0.25 tsp
[$0.15]
$15.74/4 fl oz [118 ml] bottle (approx. 94 servings)
Non-GMO. Suitable For Vegans. Kosher. Free Of:
Gluten, Wheat, Dairy, Yeast, Sugar, Sodium, Artificial Flavors, Sweetener,
Preservatives and Color.
1/4 tsp
Calories 5, Total Fat 1 g, Vitamin E (as d-Alpha Tocopherol) 301.5 mg, Mixed
Tocopherols (providing d-Beta, d-Gamma and d-Delta Tocopherols) 0.57 mg.
Other Ingredients: Safflower Oil, Vegetable Oil.
APPROVED
Solgar® Vitamin Dry E With Yeast
Free Selenium
Mfd. by Solgar, Inc.
2 vegetable capsules
335 mg (500 IU)
(d-alpha tocopheryl succinate)
✔
As a dietary supplement for adults, take two (2)
vegetable capsules daily, preferably with a meal or as directed by a healthcare
practitioner.
Large vegetable capsule
$0.32/2 vegetable capsules
[$0.32]
$16.11/100 vegetable capsules
2 vegetable capsules
Selenium 150 mcg
Non-GMO. Suitable For Vegans. Kosher. Free Of: Gluten, Wheat, Dairy, Yeast,
Sugar, Sodium, Artificial Flavors, Sweetener, Preservatives and Color.
2 vegetable capsules
Vitamin E (as d-Alpha Tocopheryl Succinate) 335 mg,
Selenium (as L-selenomethionine) 150 mcg.
Other Ingredients: Microcrystalline cellulose, Vegetable Cellulose, Vegetable
Magnesium Stearate, Silica.
APPROVED
Source Naturals® Vegan True® Vitamin E
Dist. by Source Naturals, Inc.
1 tablet
268 mg (400 IU)
(d-alpha tocopheryl succinate)
✔
Also tested for disintegration
✔
1 tablet 1 to 2 times daily.
Medium circular tablet
$0.20/tablet
[$0.20]
$10.15/50 tablets
Non GMO. Contains no yeast, dairy, egg, gluten
or wheat. Contains no sugar, starch, preservatives, or artificial color, flavor
or fragrance.
Precaution: Contains soy.
1 tablet
Vitamin E (as D-alpha tocopheryl succinate) 400 IU.
Other Ingredients: Microcrystalline cellulose, silica, magnesium stearate, and
modified cellulose gum.
APPROVED
Top Pick
for natural vitamin E with other tocopherols
Unique E
Dist. by A.C. Grace Company
1 softgel
268 mg (400 IU)
(d-alpha tocopherol)
✔
Other Tocopherols Found:
Beta-tocopherol: 14 mg
Gamma-tocopherol: 391 mg
Delta-tocopherol: 108 mg
Total other tocopherols: 513 mg (claimed 432 mg)✔
One softgel daily or
as directed by physician.
Large softgel
$0.29/softgel
[$0.29]
$34.36/120 softgels
Concentrate devoid of any fillers, additives,
colors, preservatives, wheat, gluten or soy oil.
1 softgel
Vitamin E (as d-alpha tocopherol) 400 IU, Proprietary Blend [d-gamma
tocopherol, d-delta tocopherol and d-beta tocopherol] 432 mg.
Other Ingredients: Gelatin, glycerin, water.
Synthetic Vitamin E Supplements:
APPROVED
Top Pick
for synthetic vitamin E
Kirkland Signature™ [Costco] E 180 mg
Dist. by Costco Wholesale Corporation
1 softgel
180 mg (400 IU)
(dl-alpha tocopheryl acetate)
✔
Take one (1) softgel
daily, preferably with a meal.
Medium/large softgel
$0.02/softgel
[$0.04]
Lowest cost from synthetic vitamin E
$11.99/500 softgels
USP Dietary Supplement Verified seal. No
Artificial Colors. No Artificial Flavors. No Preservatives. No Yeast, Starch or
Gluten.
1 softgel
Vitamin E 180 mg.
Ingredients: dl-Alpha Tocopheryl Acetate, Gelatin
(Porcine), Glycerin, Water.
APPROVED
Nature's Bounty® E 400 IU
Mfd. by Nature's Bounty, Inc.
1 softgel
180 mg (400 IU)
(dl-alpha tocopheryl acetate)
✔
For adults, take one (1) softgel
daily, preferably with a meal.
Medium/large softgel
$0.10/softgel
[$0.14]
$11.58/120 softgels
Non-GMO. No Artificial Color, No Artificial
Flavor, No Artificial Sweeteners, No Preservatives, No Sugar, No Starch, No
Milk, No Lactose, No Gluten, No Wheat, No Yeast, No Fish, Sodium Free.
1 softgel
Vitamin E (as dl-Alpha Tocopheryl Acetate) 400 IU.
Other Ingredients: Gelatin, Vegetable Glycerin, Soybean Oil.
APPROVED
Swanson® Vitamin E
Dist. by Swanson Health Products
1 softgel
90 mg (200 IU)
(dl-alpha tocopheryl acetate)
✔
Take one softgel one
to two times per day with water.
Medium softgel
$0.03/softgel
[$0.10]
$1.99/60 softgels
Precaution: Contains soy and tree nuts (coconut).
1 softgel
Vitamin E (as dl-alpha tocopheryl acetate) 90 mg.
Other Ingredients: Gelatin, vegetable glycerin, soybean oil, purified
(deionized) water.
Topical Oil (Natural):
NOT APPROVED
Eden's Semilla 35,000
IU Vitamin E Oil
Dist. by Eden's Semilla
- Essential Skin Care Range
2 drops [0.064 mlⓘ]
25 mg (37.3 IU)
(from safflower, wheatgerm, sunflower, sweet almond, apricot, avocado)
Found only
0.013 mg (0.02 IU) (0.05% of listed amount)
Other Tocopherols Found:
Beta-tocopherol: none found
Gamma-tocopherol: 0.026 mg
Delta-tocopherol: 0.026 mg
Apply 2-3 drops to face or skin and gently
massage. Use daily - morning and/ or night.
Liquid from bottle
$0.01/2 dropsⓘ
[$0.10 based on amount listed]
[$190.37 based on amount found]
$8.95/2 fl oz [60 ml] bottle
Precaution: Caution: Avoid contact with eyes or broken
skin. For external use only.
Ingredients: 100% naturally sourced Vitamin E (Safflower /
Wheatgerm / Sunflower / Sweet Almond / Apricot / Avocado) Organic Jojoba and
Rosehip Oil.
Topical Cream (Synthetic):
APPROVED
Top Pick
for topical
Jason Vitamin E 25,000 IU
Mfd. by The Hain Celestial Group, Inc.
1 g
99.6 mg (221.2 IU)
(tocopheryl acetate)
✔
Apply daily on face and body. Massage thoroughly
where needed.
Cream in jar
$0.08/gram
[$0.22]
$9.29/4 oz [113 g] jar
Precaution: Caution: For external use only. Avoid
direct contact with eyes.
Ingredients: Aqua (Water), Tocopheryl
Acetate, Glycerin, Cetyl Alcohol, Stearic Acid,
Caprylic/ Capric Triglyceride, Dimethicone, Glyceryl Stearate SE, Helianthus
Annuus (Sunflower) Seed Oil, Persea Gratissima
(Avocado) Oil, Citrus Grandis (Grapefruit) Fruit Extract, Ascorbic Acid,
Carbomer, Potassium Cetyl Phosphate, Potassium
Hydroxide, Sorbic Acid, Benzyl Alcohol, Phenoxyethanol, Potassium Sorbate,
Sodium Benzonate.
Unless otherwise noted, information about the
products listed above is based on the samples purchased by ConsumerLab.com (CL)
for this Product Review. Manufacturers may change ingredients and label
information at any time, so be sure to check labels carefully when evaluating
the products you use or buy. If a product's ingredients differ from what is
listed above, it may not necessarily be of the same quality as what was tested.
The information contained in this report is
based on the compilation and review of information from product labeling and
analytic testing. CL applies what it believes to be the most appropriate
testing methods and standards. The information in this report does not reflect
the opinion or recommendation of CL, its officers or employees. CL cannot
assure the accuracy of information.
Copyright ConsumerLab.com, LLC, 2021 All
rights reserved. Not to be reproduced, excerpted, or cited in any fashion
without the express written permission of ConsumerLab.com LLC
ConsumerTips™:
Natural and synthetic
vitamin E, in the proper doses, can be equally active. However, it takes more
IUs of synthetic vitamin E than natural vitamin E to get an equivalent amount
active vitamin E, and it takes fewer IU's of synthetic vitamin E than natural
vitamin E to cause potential bleeding problems when high doses are used (see
Serving Size and Upper Levels below). Products that appear to be
"natural" may not be. One important way to check is to look at the
chemical name for vitamin E listed on the ingredient label. Natural vitamin E
may be referred to as to as "d-alpha-tocopherol" and/or "mixed
tocopherols" but should not include "dl-alpha-tocopherol" (which
refers to synthetic vitamin E). Acceptable variations in the chemical names
listed for natural vitamin E may include "tocopheryl"
instead of "tocopherol" and may be followed by the words
"acetate," "succinate," or "acid succinate." To
make sure that products that were marked as natural were not adulterated with
cheaper, synthetic vitamin E, ConsumerLab checked all
natural products for synthetic forms of vitamin E. Getting
the Recommended Daily Allowance:
The Recommended Dietary Allowance (RDA) for vitamin E is based on milligrams of
active alpha-tocopherol (i.e., d-alpha-tocopherol). For many years, supplement
labels showed vitamin E in terms of IUs. However, since January 1, 2020, larger
companies have been required by the FDA to label vitamin E in terms of milligrams
(mg), although they may include IU values; smaller companies were given until
2021 to comply. Complicating matters a bit, the conversion factor between IUs
and milligrams differs for natural vitamin E versus synthetic vitamin E. One IU
of synthetic vitamin E equals 0.45 mg of active alpha-tocopherol, while one IU
of natural vitamin E equals 0.67 mg of active alpha-tocopherol.
Based on these conversion rates, the RDA for vitamin E as active
alpha-tocopherol for children 1 to 3 is 6 mg/day (13 IU synthetic or 9 IU
natural), for those 4 to 8 it is 7 mg/day (16 IU synthetic or 10 IU natural),
and for those 9 to 13 it is 11 mg/day (24 IU synthetic or 16 IU natural). The
RDA for individuals ages 14 and older is 15 mg/day (33 IU synthetic or 22 IU
natural). However, the RDA for lactating women is 19 mg/day (42 IU synthetic or
28 IU natural).
A study funded by a leading vitamin E manufacturer (DSM
Nutritional Products), suggested that vitamin E consumption is
"inadequate" for a very large percentage of Americans, including 87%
of those ages 20 to 30 and 43% of those 51 years and older (McBurney, PLOS One, 2015).
However, that study defined blood levels under 30 micromol/L
as "inadequate," while "deficiency" does not actually occur
until levels are below 12 micromol/L (or 500 mcg/dL),
which is rare in the U.S. Claiming that people with levels below 30 mmol/L have
inadequate levels is misleading. The justification given for it in the study is
that it is a level above which there was the lowest mortality among male
smokers in a study in Finland, however, that study also concluded that vitamin
E supplementation did not reduce the incidence of lung cancer and, in fact,
those taking it had a higher incidence of hemorrhagic stroke (ATBC NEJM 1994). It is also based on the level
reportedly achieved when consuming the Estimated Average Requirement (EAR) of
vitamin E; however, the CDC reports that the EAR is not consistent with vitamin
E deficiency and may need adjustment (CDC report pages 91-92).
Only a relatively small amount of vitamin E is required to meet normal daily
requirements and, as mentioned earlier, in the U.S. less than 1% of adults
are deficient in vitamin E (although deficiency can be common
in other countries, such as China). Current recommended intakes can be easily
obtained from foods such as seeds, nuts, oils and fruits, as well as fatty
parts of meats. See the amounts of vitamin E found in common foods below:
Selected Food Sources of Vitamin E
|
Food |
Serving Size |
Active Vitamin E (mg) |
|
Wheat germ oil |
1 Tbsp. |
20.3 |
|
Sunflower seeds |
1 oz. |
7.4 |
|
Almonds |
1 oz. |
6.8 |
|
Safflower oil |
1 Tbsp. |
4.6 |
|
Hazelnuts |
1 oz. |
4.3 |
|
Peanut butter |
2 Tbsp. |
2.9 |
|
Spinach, boiled |
1/2 cup |
1.9 |
|
Broccoli, boiled |
1/2 cup |
1.2 |
|
Soybean oil |
1 Tbsp. |
1.1 |
|
Tomato,raw |
1 medium |
0.7 |
Source: ODS Factsheet based on USDA FoodData Central
However, some people, such as those on low-fat diets, may get insufficient
amounts unless making their food choices carefully, increasing their intakes of
nuts, seeds, fruits, and vegetables (Gao, J Nutr 2006).
Serious vitamin E deficiencies are rare in the U.S. and typically occur only
with underlying medical conditions that cause malabsorption.
How Much is Too Much? Upper Tolerable Intake Levels:
Some healthcare practitioners suggest doses generally much higher than the RDA
for certain therapeutic or preventive uses. However, be aware that too much
vitamin E may potentially cause bleeding problems and lead to hemorrhaging.
Consequently, Tolerable Upper Intake Levels (ULs) have been established for
vitamin E consumed from supplements and fortified foods and represent the
highest level of daily intake that is unlikely to pose a risk of adverse health
effects. None of the products tested in this review exceed the UL for adults.
None of the products tested were specifically recommended for children and, if
given to children at the suggested serving size, some products may exceed the
ULs for certain age groups.
As intake increases above the UL, the risk of adverse effects may increase, so
it is advisable not to regularly exceed the UL unless medically recommended and
supervised. Because both the active and inactive forms of alpha-tocopherol
found in synthetic vitamin E may contribute to this effect on blood clotting,
ULs for synthetic vitamin E are lower than that for natural.
The ULs therefore translate approximately into the following IU amounts per
day: for children 1 to 3 the UL is 200 mg/day (220 IU synthetic or 300 IU
natural), for those 4 to 8 it is 300 mg/day (330 IU synthetic or 450 IU
natural), for those 9 to 13 it is 600 mg/day (660 IU synthetic or 900 IU
natural), for those 14 to 18 it is 800 mg/day (880 IU synthetic or 1,200 IU
natural), and for those 19 and older it is 1,000 mg/day (1,100 IU synthetic or
1,500 IU natural). Unfortunately, if a "natural" vitamin E product is
incorrectly labeled and actually made from synthetic vitamin E, a person taking
very high doses of vitamin E could find themselves exceeding the upper level
without realizing it.
Some researchers now believe that the UL for vitamin E should be lowered, at
least for certain groups of people. The reason for this is a study published in
November 2004 that re-analyzed data from a large number of clinical studies
involving vitamin E. The analysis showed a slight increase in the risk of death
among older individuals with existing medical conditions using more than 400 IU
of vitamin E per day. An increased risk of death was not seen at lower doses
and it is not known whether this risk would apply to younger or healthier
individuals. As noted earlier, a multi-year study found an increased risk of
prostate cancer in healthy men taking 400 IU per day of synthetic vitamin E.
Oral Dosages for Special Uses:
When vitamin E is used in a dose higher than nutritional needs in order to
treat or prevent medical conditions, the dose used in studies has ranged
widely, from 100 IU daily to 2,000 IU daily. For most conditions, a dose of 100
IU to 600 IU daily has shown the most promise, though results are inconsistent,
and in some cases higher dosages seemed less effective than lower doses. For
Alzheimer's disease, a dosage of 2,000 IU daily has been tried with some
success; for rheumatoid arthritis, a dosage of 600 IU twice daily has shown
promise. NOTE: use of dosages above the ULs is potentially dangerous, and
should be attempted only under physician supervision.
Some people with rare, inherited disorders, such as abetalipoproteinemia and
AVED (Ataxia and vitamin E deficiency) require enormous doses of supplemental
vitamin E.
People with Crohn's disease, cystic fibrosis, or an inability to secrete bile
from the liver into the digestive tract, sometimes require a water-soluble form
of vitamin E, such as tocopheryl polyethylene
glycol-1000 succinate (Vitamin E Dietary Supplement Fact
Sheet, NIH).
Topical Dosage:
A variety of topical products containing vitamin E (or vitamin E acetate) in
concentrations ranging from 2% to 100% have been used in preliminary studies.
There is no clear evidence that more concentrated products are more effective
than more dilute products.
The dosage and the number of pills per bottle should be taken into
consideration when comparing the costs of vitamin E products. Natural vitamin E
will generally cost a bit more for an equivalent amount of active vitamin E. If
buying a cream claiming to contain vitamin E, one should expect, at a minimum,
that the product state the amount of vitamin E in the product. Many do not.
Cautions and Concerns:
Individuals
on anti-coagulant therapy such as Coumadin or who are vitamin K deficient
should be monitored under physician care when taking vitamin E supplements, to
avoid potential bleeding problems. It is also potentially risky to combine
high-dose vitamin E with aspirin or other agents that decrease platelet
activity. Vitamin E in daily doses greater than 400 IU may increase the risk of
developing newly-onset heart failure; people with heart failure should avoid
taking vitamin E (Pagell, Circulation 2016).
Supplementation with very high-dose vitamin E (e.g., 400 mg vitamin E acetate
-- about 600 IU -- may interfere with the therapeutic effects of the breast
cancer drug tamoxifen (Nolvadex, Soltamox) (Peralta, J Surg Res 2009). We recommend
consulting with your physician before taking high-dose vitamin E with tamoxifen
or while undergoing cancer chemotherapy.
An analysis of data from several clinical trials suggests that high-dose
vitamin E (in excess of 400 IU per day) may actually raise the risk of
death slightly in older individuals with existing medical conditions.
A large, multi-year, multi-center human study of vitamin E and selenium for
preventing prostate cancer was halted after early analysis of the data found
that vitamin E (400 IU per day) and selenium supplements, alone or together,
failed to prevent prostate cancer. The analysis also found slightly more cases
of prostate cancer in men taking only vitamin E (see "What It Does -- In cancer"). Increased
mortality with vitamin E supplements in the general population was also
suggested by a review of trials through early 2011 (Bjelakovic, Cochrane
Database 2012). Adding to this,
a long-term study of Americans found the risk of dying over the course of the
study (about 14 years) was lowest when vitamin E levels in the blood were above
the lowest levels (the bottom 20% of the population, i.e. above 18.65 micromol/liter). However, for people in the top 20% of
blood levels for vitamins E (i.e., at or above 32.18 micromol/liter)
the risk of death was higher than for people with moderate levels (Goyal, Cancer Epidemiol Biomarkers Prev
2013).
High daily doses of vitamins C and E each seem to hamper
beneficial changes which occur during endurance and resistance
(strength) training. A study among healthy young
women in Brazil who participated in a 10-week strength training program found
that those who took 1,000 mg of vitamin C plus 400 IU of vitamin E
(a-tocopherol) daily did not experience significant increases
in muscle (fat-free mass) while those who, instead, took a placebo experienced
increases in muscle as well as a decrease in fat-free mass. The researchers
concluded that "vitamin C and E supplementation should be avoided by
healthy young women who want to increase fat-free mass." (Dutra, Int J Exerc Sci 2019).
Similarly, an 11-week study in Norway found that young men and women who
trained (running and cycling) 3 to 4 times per week increased mitochondrial
proteins thought to be important for improving muscular endurance. However,
this change did not occur among those given 500 mg of vitamin C (from ascorbic
acid) or 117 mg (260 IU) of synthetic vitamin E before and after training, and
in the morning and evening when not training. Overall performance, as measured
by oxygen use (VO2max) and a running test,
however, improved equally among those who received or did not receive
supplementation (Paulsen, J Physiol
2014). The authors note that a similar study using only half the
daily dose of vitamin C did not find a blunting of biochemical changes. The
authors advise caution when considering high-dose antioxidant supplementation
with endurance training. A similar concern has been raised with resveratrol supplementation.
Another study in Norway tested the same high-dose vitamin C/ E combination on
healthy elderly men who underwent strength training for 12 weeks. The vitamins
were expected to result in greater benefits to the skeleton, but this did not
happen. Bone density in the lower back increased more among
men given a placebo than the vitamins, and bone density in the hip only
increased in the placebo group. The researchers concluded that high doses of
antioxidants may constrain the favorable benefits of resistance exercise (Stunes, Eur J Applied Phys 2017).
Information on this site
is provided for informational purposes only. It is not an endorsement of any
product nor is it meant to substitute for the advice provided by physicians or
other healthcare professionals. The information contained herein should not be
used for diagnosing or treating a health problem or disease. Consumers should
inform their healthcare providers of the dietary supplements they take.
Latest Clinical Research Updates for Vitamin E
8/26/2015
A study recently
suggested that many Americans don't get optimal intake of vitamin E from their
diets. A closer look at this study, however, indicates that most people in the
U.S. shouldn't worry. For details see the ConsumerTips
section of the Vitamin E Supplements Review
>>
Can Vitamin E and/or Selenium Help Prevent Cataracts?
9/19/2014
A study in older men in
the U.S. found that taking large daily doses of vitamin E and/or selenium did
not significantly reduce the risk of developing cataracts. But could the dose
have been too high to be helpful? Other research has shown
that "less is more" when it comes to antioxidant supplementation for
cataracts. For more information, see the updates to the Vitamin E Supplements Review and
the Selenium Supplements Review
>>
Vitamin E, Selenium Can Increase Cancer Risk
2/27/2014
In some men, taking high
doses of vitamin E or selenium may double the risk of developing high-grade
prostate cancer, according to a recent analysis. For details, including the
dose, see the updates to the Vitamin E Supplements Review
>> and the Selenium Supplements Review
>>
Vitamins C & E Blunt Exercise Effect
2/07/2014
A recent study found that
giving high-dose vitamin C or vitamin E to people involved in intensive
exercise training blunted cellular changes thought to be important for
improving muscular endurance. These and similar results recently reported
with resveratrol raise
concerns about high-dose antioxidant supplementation during exercise training.
For details, see the updates to the "Concerns and Cautions" sections
of the Vitamin C Supplements Review
>> and the Vitamin E Supplements Review
>>
Vitamin E Helps Alzheimer's Patients
1/04/2014
A new study suggests that
high-dose vitamin E can help people with Alzheimer's disease retain their
ability to perform activities of daily living (such as dressing) for several
months longer than those given placebo, reducing caregiver time. A similar dose
of vitamin E has been shown in other studies to slow the progression of the
disease in some people and to reduce the rate of conversion to Alzheimer's
among people with mild cognitive impairment. For details -- including the dose
and form of vitamin E used and our tests of supplements on the market which can
provide this dose -- see the update to the Vitamin E Supplements Review
>>
Related CL Answers (15)