Vitamin E Deficiency, Benefits & The Best Food Sources

Vitamin E Deficiency Is More Common Than You Think

This data comes from large population surveys in the United States and is likely an accurate representation of the problem. Previous studies had a major flaw: they measured blood levels, which are very inaccurate. More accurate research using labeled vitamin E and elimination rates confirms that deficiency is widespread.

Overweight people likely need more vitamin E because they have more fat tissue that is easily oxidized or damaged. Vitamin E helps reduce this damage, but requirements go up with more volume and weight of fat.

Symptoms of Vitamin E Deficiency

Vitamin E deficiency can take years to set in, so symptoms can be challenging to identify. According to the research journal Advances in Nutrition, symptoms can include:

Who Is Most at Risk?

Diseases that increase the risk of vitamin E deficiency include digestive disorders, cystic fibrosis, cirrhosis, gallbladder disease, genetic conditions, obesity, and metabolic syndrome. You can read more about how digestive health affects nutrient absorption in our post on ox bile benefits and fat-soluble vitamin absorption.

Drugs that rob the body of vitamin E include cholesterol medications, laxatives, and antibiotics.

The Remarkable Benefits of Vitamin E

All 8 types of vitamin E share a common role: reducing oxidation damage in the body — like preventing rust on metal. But they also each have unique and important roles.

The Special Benefits of Tocotrienols

Most supplements contain only vitamin E tocopherols. However, we need tocotrienols as well for ideal health. Tocotrienols have a unique molecular structure that makes them more flexible than tocopherols and allows easier entry through cell membranes.

Tocotrienols & Cancer

Tocotrienols are likely more potent than alpha-tocopherol in reducing cancer risk. The antioxidants in the tocotrienol family show potential to increase cancer cell death, starve tumors of nutrients, reduce tumor spread, reduce cancer initiation, and improve response to chemotherapy drugs.

Prostate cancer risk may be reduced by vitamin E, but only when both alpha and gamma-tocopherol levels are high. In animal studies with pancreatic cancer, 70% of those taking delta-tocotrienols survived versus only 10% in the control group — a promising but early finding that needs more research.

Tocotrienols & Skin Health

Both topical vitamin E and vitamin E capsules may benefit conditions including psoriasis, atopic dermatitis, acne, scleroderma, autoimmune skin conditions, and hair loss. This connects to deeper skin-gut relationships — explore our post on Leaky Gut and Eczema Connections to learn how gut health influences skin conditions.

Best Food Sources of All 8 Types of Vitamin E

Foods that are rich in vitamin E vary a lot depending on the type. Here’s a breakdown of each form and its best sources:

How to Get Enough Vitamin E: The Bottom Line

The best way to get vitamin E is to focus on daily food sources rich in various kinds of vitamin E. However, as outlined above, most people are low in vitamin E and may benefit from supplementation. See our Part 1 guide on the best vitamin E capsules for specific supplement recommendations.

Some people are concerned that taking natural tocopherols and tocotrienols together may compete with one another. However, foods contain a natural mix of both, so there is no real cause for concern. As with all nutrients, vitamin E works better when you have a balance of all nutrients — especially vitamin C, D, and K, plus an antioxidant-rich diet. Learn more about synergistic fat-soluble vitamins in our post on vitamin K2 for heart health.