Vitamin E

Do you need a vitamin E supplement?

True vitamin E deficiency is rare and is usually linked to conditions that affect fat absorption. Most people get enough from vegetable oils, nuts and seeds such as almonds and sunflower seeds, and green leafy vegetables. Large studies of vitamin E supplements have not shown protection against heart disease or cancer in healthy people.

Natural or synthetic vitamin E?

Natural vitamin E is listed as d-alpha tocopherol and synthetic as dl-alpha tocopherol. The natural form is more potent, so labels in IU can be confusing: compare the mg of alpha-tocopherol. Adults need about 15 mg a day.

How much vitamin E is safe?

The upper limit for adults is 1,000 mg of alpha-tocopherol a day from supplements, which equals about 1,500 IU of natural or 1,100 IU of synthetic vitamin E. High doses raise the risk of bleeding, so people taking blood thinners such as warfarin or aspirin, or who are due for surgery, should not take vitamin E supplements without their doctor's advice.

Vitamin E for skin

Vitamin E capsules are often broken open and applied to the face or scars. It can help moisturise dry skin, but research has not shown that it improves scars, and in some people it causes an itchy rash (contact dermatitis). Patch test on a small area first, and avoid applying it to acne-prone skin, as the thick oil can block pores. Many face creams already contain vitamin E in a better-formulated base.

Vitamin E supplement in Bangladesh

Vitamin E capsules are widely sold in local pharmacies. If you buy online, compare the dose per capsule carefully, as imported products are often much higher strength than you need.

Smokers and people with a history of stroke should be especially cautious with high-dose vitamin E, and should discuss any supplement with their doctor first.