Why Do We Need Vitamin E?

Vitamin E is praised for its role as a free radical scavenger. But what does that really mean? Here’s everything you need to know.

3 MIN READ — 03/30/2025

Free Radical Scavenger, Cell Protector, Anti-Ageing Vitamin, or Antioxidant—these are just a few of the names often associated with Vitamin E. This vital nutrient works its magic through both cosmetic products and the foods we consume. Here’s how it does that, why Vitamin E is so important, and where you can find it.

What Exactly Is Vitamin E, and Why Is It So Important?

To answer these questions, a bit of theory is necessary. Vitamin E isn’t just one vitamin; it’s a group of fat-soluble compounds, including tocopherols, tocomonoenols, and tocotrienols. Each member of this vitamin group offers varying degrees of antioxidant power. So far, the effects of alpha-tocopherol have been the most thoroughly researched.

How Tocopherols Fend Off Free Radicals

As antioxidants, Vitamin E compounds help protect cells by neutralising free radicals. Free radicals are aggressive molecules found in our food, environment, and bodies. They are "aggressive" because they lack an electron and seek to stabilise themselves by stealing one from your body’s cells. When they succeed, oxidation occurs, which contributes to ageing and cellular damage. Because Vitamin E combats this oxidation by neutralising free radicals, it’s known as an antioxidant. Common sources of free radicals include:

  • Oxygen Compounds
  • Metabolic By-Products
  • UV Rays
  • Environmental Toxins
  • Unhealthy Foods and Drinks
  • Alcohol and Nicotine

They can also be produced by intense physical exertion or psychological stress.

What Are the Health Benefits of Vitamin E?

Damage to cells caused by a Vitamin E deficiency and subsequent oxidation becomes more visible as we age, particularly on our skin, which can sag and wrinkle. Since Vitamin E can protect the skin from free radicals, it is a key ingredient in many skincare products, offering direct protection on the surface of our bodies.

Getting enough Vitamin E from your diet ensures there’s enough available to protect the cells within your body from free radical damage. In this role, Vitamin E supports the immune system, helps dilate blood vessels, and prevents the build-up of plaque on vessel walls. Moreover, Vitamin E can protect the skin from within, providing an extra line of defence against harmful radicals.

Vitamin E doesn’t just protect our body cells; in foods and cosmetics, it also acts as a preservative by fending off free radicals.

Beyond protecting against free radicals, Vitamin E helps cells interact and perform essential functions, supporting memory, vision, and healthy metabolic reactions.

How Much Vitamin E Do I Need Daily?

The European Food Safety Authority (EFSA) recommend the following daily intake of Vitamin E:

  • 11 to 12 Milligrams for Women
  • 13 to 15 Milligrams for Men
  • Between 5 and 13 Milligrams for Children
  • 12 to 15 Milligrams for Adolescents

During pregnancy, women should aim for 13 milligrams of Vitamin E daily, increasing to 17 milligrams during breastfeeding.

Where Can I Find Vitamin E in Foods?

Since our bodies cannot produce tocopherols, we need to get Vitamin E from our diet. Fortunately, alpha-tocopherol is found in many everyday foods. High concentrations of Vitamin E can be found in:

  • Plant Oils, Especially Wheat Germ Oil, with Around 20 Milligrams per Teaspoon
  • Nuts, Almonds, Seeds, and Sunflower Seeds
  • Butter and Margarine
  • Vegetables Like Asparagus, Spinach, Savoy Cabbage, and Other Types of Cabbage
  • Fruits, Particularly Fresh Raspberries

Additionally, Vitamin E supports the skin’s defence against free radicals as an ingredient in skincare products.

These Foods Contain Vitamin E
These Foods Contain Vitamin E

What Are the Symptoms of a Vitamin E Deficiency?

A deficiency in Vitamin E is rare with a balanced diet. However, in combination with factors like a severely fat-restricted diet or impaired fat digestion, a deficiency in Vitamin E can develop. Typical symptoms usually appear only after several years of inadequate intake and may include:

  • Muscle Weakness
  • Circulatory Problems
  • Immune Deficiency
  • Slowed Reflexes
  • Sudden Tremors

At a Glance

  • 01.

    Vitamin E is a crucial antioxidant that protects body cells from free radicals.

  • 02.

    While Vitamin E from food supports the protection of all body cells, skincare products with Vitamin E can shield the skin from free radicals externally.

  • 03.

    Vitamin E is found in plant-based foods like vegetable oils, nuts, vegetables, and fruits. It’s particularly concentrated in wheat germ oil and almonds.

Article Sources

Food supplements are not a substitute for a balanced and varied diet and a healthy lifestyle. Do not exceed the indicated daily intake. Keep out of reach of children. Please inform and consult your doctor before consuming this product. Not suitable for children and adolescents under 18 years, pregnant or breastfeeding women. Refrain from taking other food supplements containing zinc. Persons taking anticoagulant medication should seek medical advice before consuming vitamin K-containing supplements.

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º Food Supplement. In combination with a healthy diet and exercise.

ª Survey on the awareness of multi-nutrient powders with 211 consumers aged 18 to 49 in Germany, 09/24.

↡ Survey of 527 AG1 customers after 12+ days of use, 2024. The survey was conducted on a previous version of AG1’s continually evolving formulation. The survey results can be transferred to the current version of the formula due to no or scientifically negligible changes in supporting nutrients. Vitamins C, B6, B12, riboflavin, niacin, pantothenic acid, and folate help reduce tiredness and fatigue. Pantothenic acid supports mental performance. Calcium supports normal digestive enzyme function, while biotin maintains normal mucous membranes, such as the gut lining.

Immune System

1: With vitamins A, C, B6 and B12 as well as folate, zinc, copper and selenium, AG1 contributes to the normal function of the immune system. Vitamin C contributes to maintain the normal function of the immune system during and after intense physical exercise.

Energy; Metabolism

2: Vitamins C, B6, B12, riboflavin, niacin, pantothenic acid and magnesium contribute to normal energy-yielding metabolism and to the reduction of tiredness and fatigue. With vitamins C, B6, B12, as well as thiamine, riboflavin, niacin, biotin, pantothenic acid, calcium, phosphorus, copper and manganese, AG1 contributes to normal energy-yielding metabolism. Magnesium contributes to electrolyte balance. Biotin, zinc and chromium contribute to normal macronutrient metabolism.

Cell Protection

3: With vitamins E and C as well as riboflavin, zinc, copper and selenium, AG1 contributes to the protection of cells from oxidative stress. Phosphorus contributes to normal function of cell membranes. Folate, Vitamin B6 and B12 contribute to normal homocysteine metabolism.

Mental Performance; Psychological Function; Nervous System

4: With pantothenic acid, AG1 contributes to normal mental performance. Zinc contributes to normal cognitive function. With vitamins C, B6, B12, B1, B3 and B7 AG1 contributes to normal psychological function and to normal functioning of the nervous system. Calcium contributes to normal neurotransmission.

Skin, Hair & Nails

5: With vitamins A, as well as riboflavin, niacin, biotin and zinc, AG1 contributes to the maintenance of normal skin. Vitamin C contributes to normal collagen formation for the normal function of skin. Vitamin B7, zinc and selenium contribute to the maintenance of normal hair. Zinc and selenium contribute to the maintenance of normal nails.

Hormonal System

6: With vitamin B6, AG1 contributes to the regulation of hormonal activity. Zinc contributes to the maintenance of normal testosterone levels in the blood. Selenium contributes to the normal thyroid function. With chromium, AG1 contributes to the maintenance of normal blood glucose levels.

Digestion

7: Calcium contributes to the normal function of digestive enzymes. Biotin AG1 contributes to the maintenance of normal mucous membranes (e.g. intestinal mucosa).

Muscles

8: With calcium and magnesium, AG1 contributes to normal muscle function.