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<\/figure>\n\n\nSupplements have been promoted for younger-looking skin, cardiovascular protection, memory, dementia prevention, athletic recovery, immunity, fertility and general anti-ageing.<\/p>\n\n\n\n
Some claims are based on genuine biological mechanisms.<\/p>\n\n\n\n
Others have struggled when put through good clinical trials.<\/p>\n\n\n\n
And perhaps most importantly, taking large doses of vitamin E is not automatically harmless just because vitamin E occurs naturally in almonds and sunflower seeds.<\/p>\n\n\n\n
So let’s separate essential nutrition from antioxidant hype.<\/p>\n\n\n\n
What Is Vitamin E?<\/h2>\n\n\n\n
Vitamin E is not actually one single compound.<\/p>\n\n\n\n
The term describes a family of eight naturally occurring fat-soluble compounds: four tocopherols and four tocotrienols.<\/p>\n\n\n\n
- \n
- Alpha-tocopherol<\/li>\n\n\n\n
- Beta-tocopherol<\/li>\n\n\n\n
- Gamma-tocopherol<\/li>\n\n\n\n
- Delta-tocopherol<\/li>\n\n\n\n
- Alpha-tocotrienol<\/li>\n\n\n\n
- Beta-tocotrienol<\/li>\n\n\n\n
- Gamma-tocotrienol<\/li>\n\n\n\n
- Delta-tocotrienol<\/li>\n<\/ul>\n\n\n\n
Of these, alpha-tocopherol<\/strong> is the form preferentially maintained by the human body and the form used when nutritional requirements for vitamin E are established.<\/p>\n\n\n\n
That’s why supplement labels and nutritional recommendations often focus heavily on alpha-tocopherol.<\/p>\n\n\n\n
What Does Vitamin E Actually Do?<\/h2>\n\n\n\n
Vitamin E’s headline role is as a fat-soluble antioxidant<\/strong>.<\/p>\n\n\n\n
To understand why that matters, we need to talk briefly about oxidation.<\/p>\n\n\n\n
Normal metabolism continually produces reactive molecules known as free radicals and other reactive oxygen species. Your body also encounters oxidative stress from environmental exposures and biological processes such as inflammation.<\/p>\n\n\n\n
This isn’t automatically bad.<\/p>\n\n\n\n
Reactive molecules also participate in normal cell signalling and immune responses.<\/p>\n\n\n\n
Problems can arise when oxidative activity overwhelms the body’s protective systems and begins damaging important cellular structures.<\/p>\n\n\n\n
Vitamin E helps protect polyunsaturated fatty acids within cell membranes from lipid peroxidation, effectively helping interrupt damaging oxidative chain reactions.<\/p>\n\n\n\n
That sounds rather more impressive than “antioxidant vitamin”.<\/p>\n\n\n\n
And it is important.<\/p>\n\n\n\n
If Antioxidants Are Good, Are More Antioxidants Better?<\/h2>\n\n\n\n
Here we encounter one of the biggest misconceptions in supplement marketing.<\/p>\n\n\n\n
Oxidative stress contributes to numerous disease processes.<\/p>\n\n\n\n
Vitamin E acts as an antioxidant.<\/p>\n\n\n\n
Therefore, it seems perfectly logical that taking enormous amounts of vitamin E should prevent diseases associated with oxidative stress.<\/p>\n\n\n\n
Unfortunately, a biologically plausible theory does not automatically produce a clinical benefit.<\/p>\n\n\n\n
Large randomised trials of antioxidant supplementation have repeatedly demonstrated why we need clinical outcome data rather than relying solely on biochemical reasoning.<\/p>\n\n\n\n
Antioxidants are not a video-game health statistic where adding another 500 points automatically upgrades your character.<\/p>\n\n\n\n
Vitamin E and Heart Health<\/h2>\n\n\n\n
Cardiovascular disease was once one of the most exciting potential applications for vitamin E supplementation.<\/p>\n\n\n\n
The theory made sense.<\/p>\n\n\n\n
Oxidative modification of LDL particles participates in atherosclerotic processes. Vitamin E is an antioxidant. Therefore, researchers investigated whether supplemental vitamin E could reduce cardiovascular disease.<\/p>\n\n\n\n
Observational studies initially produced encouraging associations.<\/p>\n\n\n\n
Then better controlled trials arrived.<\/p>\n\n\n\n
The overall results have not established routine vitamin E supplementation as an effective strategy for preventing cardiovascular disease in the general population.<\/p>\n\n\n\n
That does not mean dietary vitamin E is unimportant.<\/p>\n\n\n\n
It means eating foods naturally containing vitamin E and swallowing a high-dose isolated antioxidant supplement are not biologically equivalent interventions.<\/p>\n\n\n\n
Does Vitamin E Protect Your Brain?<\/h2>\n\n\n\n
Another tempting theory.<\/p>\n\n\n\n
The brain contains large quantities of lipid-rich tissue and consumes substantial amounts of oxygen, making oxidative processes an obvious area of scientific interest in neurodegenerative disease.<\/p>\n\n\n\n
Vitamin E therefore became a candidate for protecting cognition and potentially reducing dementia risk.<\/p>\n\n\n\n
But again, the clinical evidence has not lived up to the simplicity of the theory.<\/p>\n\n\n\n
Trials in cognitively healthy middle-aged and older adults have not established vitamin E supplementation as a reliable way to preserve cognition or prevent dementia.<\/p>\n\n\n\n
So vitamin E is important for normal neurological physiology.<\/p>\n\n\n\n
It is not an established nootropic.<\/p>\n\n\n\n
What About Alzheimer’s Disease?<\/h2>\n\n\n\n
This requires a little more nuance.<\/p>\n\n\n\n
Research has investigated high-dose vitamin E in people with mild cognitive impairment and Alzheimer’s disease.<\/p>\n\n\n\n
Available evidence has not shown that vitamin E prevents people with mild cognitive impairment from progressing to Alzheimer’s dementia, nor has it demonstrated a convincing improvement in cognition.<\/p>\n\n\n\n
One trial in people with Alzheimer’s disease suggested vitamin E may have slowed decline in the ability to perform some daily activities, but that is a very different claim from saying vitamin E prevents dementia or improves memory.<\/p>\n\n\n\n
Context matters enormously here.<\/p>\n\n\n\n
Using a particular high-dose treatment under medical supervision in a specific disease population is not evidence that healthy adults should buy high-dose vitamin E supplements “for brain health”.<\/p>\n\n\n\n
Vitamin E and Skin Health<\/h2>\n\n\n\n
Now we arrive at probably vitamin E’s most photogenic claim.<\/p>\n\n\n\n
Skin.<\/p>\n\n\n\n
Vitamin E is naturally present within the skin and contributes to its antioxidant defence system.<\/p>\n\n\n\n
That makes it a popular ingredient in moisturisers, oils, serums, supplements and products promising everything from glowing skin to disappearing scars.<\/p>\n\n\n\n
The reality is more restrained.<\/p>\n\n\n\n
Adequate vitamin E nutrition supports normal physiology, including skin health. However, evidence does not support the idea that routinely taking high-dose oral vitamin E will transform the appearance of healthy skin.<\/p>\n\n\n\n
And topical vitamin E deserves its own caution.<\/p>\n\n\n\n
Despite its popularity for scars, evidence that topical vitamin E reliably improves scar appearance is weak, and some people develop skin irritation or contact dermatitis.<\/p>\n\n\n\n
A vitamin being good for skin biology doesn’t mean rubbing concentrated versions of it onto every scar guarantees a better result.<\/p>\n\n\n\n
Does Vitamin E Improve Exercise Performance?<\/h2>\n\n\n\n
Exercise produces reactive oxygen species.<\/p>\n\n\n\n
Vitamin E is an antioxidant.<\/p>\n\n\n\n
You can probably predict where the supplement theory goes next.<\/p>\n\n\n\n
Antioxidant supplements have been investigated as a way to reduce exercise-induced oxidative stress, muscle damage and fatigue.<\/p>\n\n\n\n
However, routine vitamin E supplementation has not been established as a reliable method for improving strength, endurance, muscle growth or general athletic performance in healthy, adequately nourished adults.<\/p>\n\n\n\n
There is also a broader complication with very high antioxidant supplementation around exercise.<\/p>\n\n\n\n
Some reactive oxygen species produced during exercise act as signalling molecules involved in adaptation. Completely suppressing every oxidative signal would not necessarily be desirable, even if it were possible.<\/p>\n\n\n\n
The goal of human physiology isn’t “zero oxidation”.<\/p>\n\n\n\n
It’s balance.<\/p>\n\n\n\n
What Does Vitamin E Deficiency Look Like?<\/h2>\n\n\n\n
True vitamin E deficiency is uncommon in otherwise healthy people.<\/p>\n\n\n\n
Because vitamin E is fat soluble, deficiency is more commonly associated with conditions that severely impair fat absorption or with certain rare inherited disorders.<\/p>\n\n\n\n
Significant deficiency can affect the nervous system and muscles.<\/p>\n\n\n\n
Possible manifestations include:<\/p>\n\n\n\n
- \n
- Peripheral neuropathy<\/li>\n\n\n\n
- Muscle weakness<\/li>\n\n\n\n
- Problems with coordination or movement<\/li>\n\n\n\n
- Retinal problems<\/li>\n\n\n\n
- Impaired immune function<\/li>\n<\/ul>\n\n\n\n
These are not symptoms that should be self-diagnosed as “probably low vitamin E”.<\/p>\n\n\n\n
Neurological symptoms have many possible causes and deserve proper medical assessment.<\/p>\n\n\n\n
Who Is at Greater Risk of Vitamin E Deficiency?<\/h2>\n\n\n\n
People with disorders that substantially impair the digestion or absorption of dietary fat are at greater risk because vitamin E depends on normal fat absorption.<\/p>\n\n\n\n
This can include certain people with:<\/p>\n\n\n\n
- \n
- Cystic fibrosis<\/li>\n\n\n\n
- Crohn’s disease or other significant malabsorptive disorders<\/li>\n\n\n\n
- Some pancreatic or biliary disorders<\/li>\n\n\n\n
- Rare inherited conditions affecting vitamin E metabolism<\/li>\n<\/ul>\n\n\n\n
In these circumstances supplementation may be clinically important, but the appropriate dose can be very different from ordinary over-the-counter nutritional supplementation.<\/p>\n\n\n\n
How Much Vitamin E Do You Need?<\/h2>\n\n\n\n
This is another nutrient where recommendations vary between countries.<\/p>\n\n\n\n
In the United States, the Recommended Dietary Allowance for adults is:<\/p>\n\n\n\n
15 mg per day of alpha-tocopherol.<\/strong><\/p>\n\n\n\n
UK recommendations are considerably lower.<\/p>\n\n\n\n
The NHS states that adults need approximately:<\/p>\n\n\n\n
- \n
- 4 mg per day for men<\/strong><\/li>\n\n\n\n
- 3 mg per day for women<\/strong><\/li>\n<\/ul>\n\n\n\n
This difference does not mean one country believes vitamin E suddenly becomes more powerful when it crosses the Atlantic.<\/p>\n\n\n\n
Different authorities use different methods and definitions when establishing nutritional reference values, so recommendations are not always directly interchangeable.<\/p>\n\n\n\n
For most healthy adults in the UK, a varied and balanced diet should provide sufficient vitamin E.<\/p>\n\n\n\n
Where Can You Get Vitamin E Naturally?<\/h2>\n\n\n\n
Fortunately, vitamin E lives in some very ordinary foods.<\/p>\n\n\n\n
Useful dietary sources include:<\/p>\n\n\n\n
- \n
- Sunflower seeds<\/li>\n\n\n\n
- Almonds and other nuts<\/li>\n\n\n\n
- Hazelnuts<\/li>\n\n\n\n
- Wheatgerm<\/li>\n\n\n\n
- Sunflower oil<\/li>\n\n\n\n
- Rapeseed oil<\/li>\n\n\n\n
- Soya oil<\/li>\n\n\n\n
- Corn oil<\/li>\n\n\n\n
- Olive oil<\/li>\n\n\n\n
- Some fortified cereals and foods<\/li>\n<\/ul>\n\n\n\n
Nuts and seeds are particularly useful because they provide vitamin E alongside unsaturated fats, fibre, minerals and other nutrients.<\/p>\n\n\n\n
Which is considerably more nutritional baggage than you’ll find inside an isolated softgel.<\/p>\n\n\n\n
Vitamin E Is Fat Soluble. What Does That Mean?<\/h2>\n\n\n\n
Vitamin E is one of the four major fat-soluble vitamins, alongside vitamins A, D and K.<\/p>\n\n\n\n
Its absorption therefore depends on the processes used to digest and absorb dietary fat.<\/p>\n\n\n\n
Unlike water-soluble vitamins that are more readily excreted in urine, fat-soluble vitamins can be stored within the body.<\/p>\n\n\n\n
This is one reason the casual idea that “you’ll just pee out whatever you don’t need” does not apply to every vitamin supplement.<\/p>\n\n\n\n
Your kidneys are not an unlimited supplement refund department.<\/p>\n\n\n\n
What Forms of Vitamin E Are Available?<\/h2>\n\n\n\n
Vitamin E supplements come in several forms, including:<\/p>\n\n\n\n
- \n
- Softgels<\/li>\n\n\n\n
- Capsules<\/li>\n\n\n\n
- Tablets<\/li>\n\n\n\n
- Liquids<\/li>\n\n\n\n
- Multivitamin products<\/li>\n\n\n\n
- Topical oils and creams<\/li>\n<\/ul>\n\n\n\n
You may also see labels distinguishing between natural and synthetic alpha-tocopherol.<\/p>\n\n\n\n
Historically, natural alpha-tocopherol may appear as d-alpha-tocopherol<\/strong>, while synthetic mixtures may be labelled dl-alpha-tocopherol<\/strong>.<\/p>\n\n\n\n
The forms differ in biological activity, so comparing products purely by the number printed on the front of the bottle can be misleading.<\/p>\n\n\n\n
Milligrams vs IU: Why Vitamin E Labels Can Be Confusing<\/h2>\n\n\n\n
Vitamin E has historically been labelled in International Units, or IU.<\/p>\n\n\n\n
Modern nutritional recommendations increasingly use milligrams of alpha-tocopherol, which makes sense but has left consumers staring at older and newer labels wondering whether 400 IU and 400 mg are the same thing.<\/p>\n\n\n\n
They aren’t.<\/p>\n\n\n\n
The conversion depends on whether the vitamin E is natural or synthetic.<\/p>\n\n\n\n
This is another reason to read the complete supplement label rather than assuming the biggest-looking number represents the best product.<\/p>\n\n\n\n
Can You Take Too Much Vitamin E?<\/h2>\n\n\n\n
Yes.<\/p>\n\n\n\n
This is where vitamin E’s wholesome antioxidant image becomes considerably more complicated.<\/p>\n\n\n\n
Vitamin E obtained naturally from foods is not generally a toxicity concern.<\/p>\n\n\n\n
High-dose supplements are different.<\/p>\n\n\n\n
Large supplemental doses can interfere with normal blood coagulation and may increase bleeding risk.<\/p>\n\n\n\n
At sufficiently high intakes this includes concern about serious bleeding, including haemorrhagic stroke.<\/p>\n\n\n\n
So “it’s just a vitamin” is not a particularly useful safety assessment.<\/p>\n\n\n\n
Vitamin E and Bleeding Risk<\/h2>\n\n\n\n
Vitamin E can influence platelet aggregation and vitamin K-dependent coagulation processes, particularly at high supplemental doses.<\/p>\n\n\n\n
This becomes especially relevant when someone is already taking medication designed to reduce blood clotting.<\/p>\n\n\n\n
Combining a high-dose vitamin E supplement with anticoagulant or antiplatelet therapy can potentially increase bleeding risk.<\/p>\n\n\n\n
That brings us to an important practical rule.<\/p>\n\n\n\n
If you take medication affecting blood clotting, do not assume high-dose vitamin E is harmless because you can buy it without a prescription.<\/strong><\/p>\n\n\n\n
Vitamin E and Warfarin<\/h2>\n\n\n\n
People taking warfarin should be particularly careful about starting vitamin E supplements.<\/p>\n\n\n\n
High supplemental vitamin E intake may increase bleeding risk when combined with warfarin and other anticoagulant medicines.<\/p>\n\n\n\n
This does not mean someone taking warfarin needs to panic about the vitamin E naturally present in a handful of almonds.<\/p>\n\n\n\n
Normal dietary intake and concentrated high-dose supplementation are very different exposures.<\/p>\n\n\n\n
If you’re taking warfarin, another anticoagulant or antiplatelet medication, speak to a pharmacist or prescriber before starting a significant vitamin E supplement.<\/p>\n\n\n\n
Can Vitamin E Supplements Actually Increase Health Risks?<\/h2>\n\n\n\n
This is the part that demonstrates why supplements need proper trials.<\/p>\n\n\n\n
The SELECT trial investigated vitamin E and selenium for prostate cancer prevention in tens of thousands of men.<\/p>\n\n\n\n
Vitamin E did not prevent prostate cancer.<\/p>\n\n\n\n
More concerningly, men assigned to 400 IU per day of synthetic vitamin E had a statistically significant increase in prostate cancer risk during extended follow-up.<\/p>\n\n\n\n
That doesn’t mean ordinary dietary vitamin E causes prostate cancer.<\/p>\n\n\n\n
It doesn’t mean everyone who has ever taken a vitamin E capsule should panic either.<\/p>\n\n\n\n
It means high-dose isolated supplementation can have biological consequences that aren’t predicted simply by knowing that the nutrient is essential.<\/p>\n\n\n\n
More is not always better.<\/p>\n\n\n\n
Sometimes more is just more.<\/p>\n\n\n\n
Does Vitamin E Boost Immunity?<\/h2>\n\n\n\n
Vitamin E contributes to normal immune function, and deficiency can impair aspects of immunity.<\/p>\n\n\n\n
That statement is well established.<\/p>\n\n\n\n
The leap from that statement to “high-dose vitamin E boosts your immune system” is much less secure.<\/p>\n\n\n\n
Correcting inadequate nutritional status and pharmacologically loading a healthy person with large amounts of an antioxidant are not the same intervention.<\/p>\n\n\n\n
If you already obtain adequate vitamin E, more supplementation does not reliably turn your immune system into an upgraded version of itself.<\/p>\n\n\n\n
Does Vitamin E Improve Fertility?<\/h2>\n\n\n\n
Oxidative stress is involved in reproductive biology, so antioxidant supplements including vitamin E have been investigated in both male and female fertility.<\/p>\n\n\n\n
Some individual studies and combinations of antioxidants have produced interesting results, but evidence is not strong enough to recommend routine high-dose vitamin E as a universal fertility treatment.<\/p>\n\n\n\n
Fertility is complex.<\/p>\n\n\n\n
A single antioxidant is unlikely to provide a simple answer to a problem with dozens of potential causes.<\/p>\n\n\n\n
Food Vitamin E vs Supplement Vitamin E<\/h2>\n\n\n\n
This distinction deserves far more attention.<\/p>\n\n\n\n
Eating nuts, seeds and plant oils means consuming vitamin E within a complex food matrix alongside unsaturated fats, minerals, fibre and numerous other compounds.<\/p>\n\n\n\n
Taking a high-dose alpha-tocopherol capsule creates a very different nutritional exposure.<\/p>\n\n\n\n
That’s why research associating vitamin E-rich diets with good health cannot automatically be used as evidence that high-dose vitamin E supplements provide the same benefits.<\/p>\n\n\n\n
The food is not merely a vitamin delivery vehicle.<\/p>\n\n\n\n
It’s food.<\/p>\n\n\n\n
Do Most People Need a Vitamin E Supplement?<\/h2>\n\n\n\n
Probably not.<\/p>\n\n\n\n
Most healthy adults eating a varied diet should be able to obtain sufficient vitamin E from food.<\/p>\n\n\n\n
Supplementation has a much clearer role when someone has a diagnosed deficiency, significant malabsorption or another medical indication where vitamin E status requires specific management.<\/p>\n\n\n\n
Taking large doses “just in case” is harder to justify.<\/p>\n\n\n\n
Vitamin E Claims: Evidence Check<\/h2>\n\n\n\n
Claim<\/th> What the Evidence Suggests<\/th><\/tr><\/thead> Vitamin E is essential<\/td> Yes. It is an essential fat-soluble nutrient with important antioxidant and physiological functions.<\/td><\/tr> Correcting deficiency is beneficial<\/td> Yes. Genuine deficiency requires appropriate treatment.<\/td><\/tr> Vitamin E prevents heart disease<\/td> Routine supplementation has not been established as an effective cardiovascular prevention strategy.<\/td><\/tr> Vitamin E prevents dementia<\/td> Not established. Trials do not support routine supplementation for cognitive protection in healthy adults.<\/td><\/tr> Vitamin E is a nootropic<\/td> No reliable cognitive enhancement has been established in vitamin E-replete adults.<\/td><\/tr> Vitamin E improves athletic performance<\/td> Not reliably established.<\/td><\/tr> Vitamin E improves healthy skin<\/td> Adequate vitamin E supports normal skin physiology, but high-dose oral supplementation is not a proven skin transformation treatment.<\/td><\/tr> High-dose vitamin E is harmless<\/td> No. High supplemental doses can increase bleeding risk and have produced other safety concerns in clinical trials.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n So, Is Vitamin E Good or Bad?<\/h2>\n\n\n\n
Neither question is particularly helpful.<\/p>\n\n\n\n
Vitamin E is essential.<\/p>\n\n\n\n
Deficiency is bad.<\/p>\n\n\n\n
Adequate intake is good.<\/p>\n\n\n\n
High-dose supplementation without a clear reason may be unnecessary and can sometimes be harmful.<\/p>\n\n\n\n
Those statements can all be true at exactly the same time.<\/p>\n\n\n\n
Nutrition becomes confusing when we try to divide nutrients into heroes and villains.<\/p>\n\n\n\n
Vitamin E doesn’t need to be either.<\/p>\n\n\n\n
The Bottom Line<\/h2>\n\n\n\n
Vitamin E deserves more respect than hype.<\/p>\n\n\n\n
It is an essential fat-soluble vitamin and antioxidant that helps protect cell membranes against oxidative damage and contributes to normal neurological and immune function.<\/p>\n\n\n\n
Getting enough matters.<\/p>\n\n\n\n
Taking huge amounts does not automatically matter more.<\/p>\n\n\n\n
For healthy adults, evidence does not establish routine vitamin E supplementation as a reliable way to prevent cardiovascular disease, improve cognition, prevent dementia or enhance exercise performance.<\/p>\n\n\n\n
Vitamin E’s reputation for skin health also deserves perspective. Adequate nutrition supports normal skin physiology, but swallowing high-dose vitamin E is not a proven shortcut to younger or dramatically healthier-looking skin.<\/p>\n\n\n\n
Meanwhile, high supplemental doses can increase bleeding risk and may interact with anticoagulant and antiplatelet medicines.<\/p>\n\n\n\n
And large clinical trials have given us an important reminder that antioxidant supplements can sometimes produce unexpected harm rather than additional protection.<\/p>\n\n\n\n
For most people, the sensible strategy is considerably less exciting than the supplement advertising.<\/p>\n\n\n\n
Eat the nuts.<\/p>\n\n\n\n
Eat the seeds.<\/p>\n\n\n\n
Use appropriate plant oils as part of a balanced diet.<\/p>\n\n\n\n
And don’t assume that putting 400 IU into a shiny softgel turns an essential nutrient into an anti-ageing superpower.<\/p>\n\n\n\n
Vitamin E is important. More vitamin E is not automatically more health.<\/strong><\/p>\n\n\n\n
\n\n\n\nImportant:<\/strong> This article is for general educational purposes and is not a substitute for individual medical advice. Speak to a pharmacist, doctor, dietitian or other appropriately qualified healthcare professional before using high-dose vitamin E supplements, particularly if you take warfarin, another anticoagulant or antiplatelet medicine, have a bleeding disorder, are undergoing cancer treatment, have a condition affecting fat absorption, are pregnant or breastfeeding, or believe you may have a nutritional deficiency.<\/p>\n","protected":false},"excerpt":{"rendered":"
Vitamin E Explained: Antioxidant Benefits, Skin, Heart Health, Brain Claims and What the Science Really Says Vitamin E has one […]<\/p>\n","protected":false},"author":1,"featured_media":2418,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"disabled","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[106,102,103],"tags":[273,89,24,94,274,30,128,272,275,26],"class_list":["post-2399","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mind-body","category-supplements","category-vitamins","tag-alpha-tocopherol","tag-antioxidants","tag-brain-health","tag-evidence-based-supplements","tag-heart-health","tag-nutrition","tag-skin-health","tag-vitamin-e","tag-vitamin-supplements","tag-vitamins"],"_links":{"self":[{"href":"https:\/\/optimizing-humans.com\/index.php\/wp-json\/wp\/v2\/posts\/2399","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/optimizing-humans.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/optimizing-humans.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/optimizing-humans.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/optimizing-humans.com\/index.php\/wp-json\/wp\/v2\/comments?post=2399"}],"version-history":[{"count":1,"href":"https:\/\/optimizing-humans.com\/index.php\/wp-json\/wp\/v2\/posts\/2399\/revisions"}],"predecessor-version":[{"id":2419,"href":"https:\/\/optimizing-humans.com\/index.php\/wp-json\/wp\/v2\/posts\/2399\/revisions\/2419"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/optimizing-humans.com\/index.php\/wp-json\/wp\/v2\/media\/2418"}],"wp:attachment":[{"href":"https:\/\/optimizing-humans.com\/index.php\/wp-json\/wp\/v2\/media?parent=2399"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/optimizing-humans.com\/index.php\/wp-json\/wp\/v2\/categories?post=2399"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/optimizing-humans.com\/index.php\/wp-json\/wp\/v2\/tags?post=2399"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
- 3 mg per day for women<\/strong><\/li>\n<\/ul>\n\n\n\n
- 4 mg per day for men<\/strong><\/li>\n\n\n\n