Can you take vitamin E every day? What experts say about daily supplements

November 1, 2025 •

3 min read

For most healthy individuals, a balanced diet provides sufficient vitamin E, with a deficiency being extremely rare. This naturally leads to the question: can you take vitamin E every day through supplements, and is it truly safe and beneficial for long-term health?

Quick Summary

A balanced diet provides safe vitamin E levels for most; however, high-dose daily supplements pose significant health risks. This guide explains safe intake limits and potential side effects.

Key Points

RDA is 15mg: The recommended daily intake for adults is easily met through food, with high-dose supplements often containing 10-20 times this amount.
High doses carry risks: Supplemental vitamin E, particularly at high doses, can increase the risk of bleeding and hemorrhagic stroke.
Interferes with medication: High-dose vitamin E can interfere with blood-thinning medications like warfarin, increasing bleeding risk.
Food is the best source: The safest and most effective way to get vitamin E is through dietary sources like nuts, seeds, and vegetable oils.
Deficiency is rare: For healthy individuals, a vitamin E deficiency is uncommon and almost always linked to fat malabsorption disorders.
Consult a doctor: Anyone with pre-existing health conditions or on medications should consult a doctor before starting a vitamin E supplement.

The Recommended Daily Allowance vs. High-Dose Supplements

The average adult's Recommended Dietary Allowance (RDA) for vitamin E is 15 mg, equivalent to approximately 22 International Units (IU) of natural vitamin E or 33 IU of synthetic vitamin E. This amount is easily obtained by consuming a varied diet rich in nuts, seeds, and vegetable oils. Vitamin E is a fat-soluble vitamin, which means the body stores excess amounts in fatty tissues and the liver instead of excreting it, making it possible to build up to toxic levels over time, unlike water-soluble vitamins.

High-dose vitamin E supplements, often sold in dosages of 400 IU or more, can be 10 to 20 times the daily requirement and are where the potential for harm lies. The Tolerable Upper Intake Level (UL) for adults from supplements is 1,000 mg (1,500 IU of natural or 1,100 IU of synthetic) per day, but risks have been observed at doses much lower than this.

Vitamin E is naturally found in a wide variety of foods, including:

Vegetable oils: Wheat germ, sunflower, and safflower oils are among the richest sources.
Nuts and seeds: Sunflower seeds, almonds, hazelnuts, and peanuts contain high levels.
Green leafy vegetables: Spinach and broccoli are notable sources.
Fortified foods: Some breakfast cereals and margarines are fortified with vitamin E.

Serious Health Risks of High-Dose Daily Vitamin E

Long-term use of high-dose vitamin E supplements has been associated with several significant health concerns. The most serious risk is an increased tendency for bleeding, which can lead to hemorrhagic stroke (bleeding in the brain). This is particularly dangerous for individuals already taking blood-thinning medication.

Research has also shown conflicting and sometimes negative results regarding supplementation for chronic disease prevention. While early observational studies suggested benefits, later, more rigorous randomized controlled trials often failed to show positive outcomes and, in some cases, revealed potential harm. For example, a large study found that men taking high doses of vitamin E had an increased risk of developing prostate cancer. Other studies have raised concerns about increased mortality risk, especially in older or chronically ill populations taking large doses.

High-Dose Supplementation and Medication Interactions

The blood-thinning effect of high-dose vitamin E can be particularly problematic. Individuals on anticoagulant or antiplatelet medications, such as warfarin, are at a heightened risk of excessive bleeding if they take vitamin E supplements without medical supervision. Furthermore, a study involving antioxidants including vitamin E found a potential reduction in the heart-protective effects of a statin combined with niacin. Those undergoing chemotherapy or radiation therapy should also consult their doctor, as antioxidant supplements can alter the effectiveness of these treatments.

Food vs. Supplement: A Comparison


Feature	Food-Based Vitamin E	High-Dose Vitamin E Supplements
Source	Naturally occurring in oils, nuts, seeds, and vegetables.	Concentrated, often synthetic (dl-alpha-tocopherol) form.
Dosage	Provides the recommended 15 mg RDA, rarely exceeding the UL.	Can provide 400 IU (180 mg) or much more, significantly above RDA.
Safety	Considered very safe; overdose is virtually impossible.	Potential for significant side effects and interactions at high doses.
Absorption	Enhanced by the fat naturally present in the food.	Requires fat in the diet to be properly absorbed.
Antioxidant Effect	Provides a mix of tocopherols and tocotrienols that work synergistically.	Typically isolates only alpha-tocopherol, which may be less effective for some purposes.
Disease Prevention	Associated with healthier dietary patterns linked to lower disease risk.	Lacks conclusive evidence for preventing major diseases and may cause harm.

Conclusion: Rely on Diet, Supplement with Caution

For the vast majority of healthy adults, taking vitamin E every day in supplement form is unnecessary and potentially harmful. A balanced and varied diet, rich in nuts, seeds, and vegetable oils, provides all the vitamin E your body needs safely. High-dose supplements, often exceeding the RDA by a large margin, carry risks including increased bleeding, hemorrhagic stroke, and potential interference with vital medications. The evidence supporting the use of high-dose vitamin E supplements for preventing chronic diseases like cancer or heart disease is inconclusive and, in some cases, contradictory. Before starting any new supplement regimen, especially a high-dose one, it is crucial to consult a healthcare professional to ensure it is safe and appropriate for your specific health needs.

What are the contraindications to Vitamin E (Tocopherol)?

For further information on Vitamin E, consult the Office of Dietary Supplements fact sheet from the National Institutes of Health.

NIH Office of Dietary Supplements fact sheet on Vitamin E

Frequently Asked Questions

No, it is not recommended for most people to take 400 IU of supplemental vitamin E daily without medical supervision. This is much higher than the 15 mg RDA and has been linked to potential health risks, including an increased risk of bleeding and, in men, an increased risk of prostate cancer.

Symptoms of high vitamin E intake can include muscle weakness, fatigue, nausea, diarrhea, and blurred vision. The most serious sign of excess is an increased risk of bleeding, especially for those on blood thinners.

It is virtually impossible to consume a toxic amount of vitamin E from food alone. High doses and toxicity are concerns primarily associated with supplement use, not dietary intake.

Individuals taking anticoagulant medications, those with a history of stroke or heart conditions, people with bleeding disorders, and those with certain cancers should avoid high-dose vitamin E supplements unless directed and monitored by a doctor.

Stopping a vitamin E supplement is typically safe and recommended if you are concerned about side effects. For mild toxicity symptoms like nausea, stopping the supplement is often enough to resolve the issue.

Vitamin E deficiency is rare in healthy people. Symptoms like muscle weakness, impaired coordination, vision problems, and a weakened immune system are typically linked to fat malabsorption disorders. A blood test can confirm a deficiency, but you should consult a doctor if you suspect an underlying issue.

The natural form of vitamin E (d-alpha-tocopherol) is more potent and biologically active than the synthetic form (dl-alpha-tocopherol). However, most supplements are high-dose and carry risks regardless of the form.