Vitamin E helps maintain healthy skin and eyes, and strengthen the body's natural defence against illness and infection (the immune system).

Good sources of vitamin E

Vitamin E is found in a wide variety of foods.

Good sources include:

  • plant oils – such as soya, corn and olive oil
  • nuts and seeds
  • wheatgerm – found in cereals and cereal products

How much vitamin E do I need?

The amount of vitamin E you need is:

  • 4mg a day for men
  • 3mg a day for women

You should be able to get all the vitamin E you need from your diet.

Any vitamin E your body doesn't need immediately is stored for future use, so you don't need it in your diet every day.

What happens if I take too much vitamin E?

There isn't enough evidence to know what the effects might be of taking high doses of vitamin E supplements each day.

What does the Department of Health advise?

You should be able to get the amount of vitamin E you need by eating a varied and balanced diet. If you take vitamin E supplements, don't take too much as this could be harmful.

Taking 540mg or less a day of vitamin E supplements is unlikely to cause any harm.

Page last reviewed: 03/03/2017

Next review due: 03/03/2020