Vitamin E

Vitamin E has several important functions. For example, it helps maintain cell structure by protecting cell membranes.

Good sources of vitamin E

How much vitamin E do I need?

Should I take supplements?



A vital vitamin, vitamin E helps maintain cell structure by protecting cell membranes. It can help with skin and eye health, plus a strong immune system.  

## Good sources of vitamin E

Vitamin E is found in a wide variety of foods. The richest sources are plant oils such as soya, corn and olive oil. Other good sources include:

- nuts and seeds
- wheat germ, found in cereals and cereal products


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## How much vitamin E do I need?

The amount of vitamin E you need is:

- 4mg a day for men
- 3mg a day for women

You should be able to get all the vitamin E you need from your daily diet. 

Any vitamin E your body does not need immediately is stored for future use, so you do not need it in your diet every day.


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## Should I take supplements?

You should be able to get the amount of vitamin E you need by eating a varied and balanced diet. 

If you do take supplements don't take too much as this could be harmful – although there is not enough evidence to know what the effects of taking high doses might be. 

Taking 540mg or less a day of vitamin E supplements is unlikely to cause any harm.


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References

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Article information

Find out about Vitamin E, including what it does, how much you need, and how to make sure you get enough.