Your Guide To Vitamin E Why We Need It + Food Sources

Vitamin E Nutrition Guide: Best Food Sources, Absorption, Deficiency, Types + Supplements


Vitamin E is the collective name for a group of fat-soluble vitamin and compounds. They have a distinctive role, acting as an antioxidant, removing harmful substances called ‘free radicals’ that damage cells inside the body. 


In this blog post, you will learn:

👉🏼 What is vitamin E + what role does it play in the body?

👉🏼 What are the best food sources of vitamin E?

👉🏼 How much vitamin E should you consume each day?

👉🏼 What can help improve vitamin E absorption – and what decreases absorption?

👉🏼 Who is at risk of vitamin E deficiency?

👉🏼 When should you consider vitamin E supplementation?

👉🏼 What are the different types of vitamin E supplements – and which one is right for you?


Are you worried about nutritional deficiencies? Are you looking to optimise your diet and transform your health? Head to Consultations to see how I can help you start your journey to the healthiest version of yourself today!

What is vitamin E?

Vitamin E’s main role is an antioxidant. It also enhances immune function and prevents clots from forming in arteries.


What are the best food sources of vitamin E?

Vitamin E is found naturally in some foods and added to others. Rich food sources include plant-based oils, nuts, seeds, fruits and vegetables such as sunflower seeds, almonds, peanuts, greens and spinach, pumpkin, bell pepper, asparagus, mangoes and avocado.


How much vitamin E should we consume a day?

The UK recommended daily allowance (RDA) for vitamin E is 4mg a day for men and 3mg a day for women.


How can we maximise vitamin E absorption?

As Vitamin E is fat-soluble, it is more effectively absorbed when consumed alongside foods high in healthy fats such oils or avocados. 


Who is at risk of vitamin E deficiency?

It is unusual to have a vitamin E deficiency, unless you have a digestive disorder or do not absorb fat properly such as with coeliac disease, pancreatitis and cystic fibrosis. 


Should you consider a vitamin E supplement?

Numerous foods contain vitamin E and so most people should be able to get their RDA through diet alone. As it is a fat-soluble vitamin, any excess consumed is stored within the body’s fat tissue for future use, so you do not need to aim to eat it in your diet every day. A supplement may be considered if you are at risk of a vitamin E deficiency, but this is not usually necessary. 


What should you look for in a vitamin E supplement?

Supplements of vitamin E typically provide only one of the 8 forms, so it is important to always seek medical advice before taking a supplement. 


Everyone’s nutritional requirements will be different, which is why I take a personalised approach with all of my 1:1 clients and tailor each nutrition plan (and supplement recommendation) to their unique needs and goals.


This is just a small insight into the types of things I discuss with my 1:1 clients. If you’re looking to optimise your nutrition, transform your health and elevate your quality of life, please get in contact via Consultations or book a FREE 15-minute call and let’s chat about how I can help. 


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Check out my other nutrition-related blog posts below