You've probably seen vitamin E mentioned in anti-aging or antioxidant skincare advertisements. So, does Vitamin E actually provide these advantages?

Research has shown that vitamin E is a very good antioxidant. It works with other antioxidants and enzymes to shield cells against reactive oxygen/nitrogen species. Vitamin E fights aging with skin health by boosting collagen synthesis, preventing its degradation; hence featured in beauty routines.

Recent research shows that vitamin E modulates platelet aggregation, prevents thrombosis, protects vascular endothelium; has anti-inflammatory, neuroprotective effects and aids menopausal women on standard hormone therapy.

However, its cancer-preventing properties are still under debate. Some research indicates that vitamin E lowers cancer risk, but other studies have associated vitamin E intake with higher prostate cancer risk in men. Studies also show that vitamin E supplements can reduce stroke risk by 10%, but increase severe cerebral hemorrhage chances. Despite conflicting results, be careful.

Regardless, "vitamin E deficiency" is something you've probably only heard about once in a blue moon.

If humans can't make my Vitamin E, why is deficiency rare?

That's because Vitamin E is found in many food sources. A balanced diet will easily suffice.

The NIH states that people 14+ years old require 15mg/day. Regular cooking oils — sunflower, canola, soybean, and wheat germ oil — all contain vitamin E. Daily consumption of oils adds up to a common average (25ml or ~20g), meaning wheat germ oil alone gives 34.3mg and more than twice as RDA. You can meet longevity standards without additional efforts.

Additionally, add nuts for assurance: 54g almonds (~10 pieces) or 63g walnuts (~20 kernels and along with normal oil consumption) meet the 15mg daily requirement.

If deficiency still arises, it is likely due to fat metabolism disorders or cholangitis — see a doctor for evaluation.

Important: Over-supplementation can be toxic. Some claims purport cardiovascular protection or cancer prevention with megadoses—ignore these.

While the anticancer nature of vitamin E is still under investigation — excess intake definitely harms. Japanese research showed that too much vitamin E causes cancer and heart disease. Research from JAMA, over a period of 7 years warned high doses for those with cardiovascular disease or diabetes. Taking 400–800mg/day would lead to nausea, vomiting, dizziness, headache, blurred vision, cracked skin symptoms: gastrointestinal or breast enlargement issues.