What is Vitamin E?

Vitamin E is an essential fat-soluble vitamin that acts as a powerful antioxidant in your body, protecting cells from damage. It supports your immune system, helps with blood flow, and keeps your skin healthy. While your body needs Vitamin E to stay healthy, taking too much from supplements can cause problems.

Experts

Neuroscientist Dr. Andrew Huberman mentions Vitamin E as part of foundational supplements for overall health, advising not to exceed 100 IU in supplemental form to avoid potential interference with exercise benefits Developing a Rational Approach to Supplementation for Health & Performance.

Dr. Rhonda Patrick, a biomedical scientist, emphasizes Vitamin E's role in protecting against oxidative stress, particularly in brain health, and recommends obtaining it through a balanced diet and multivitamins like Pure Encapsulations O.N.E., suggesting intake with meals for better absorption Vitamin E deficiency causes a 30% reduction in omega-3 DHA.

Longevity expert Dr. Peter Attia highlights Vitamin E's role in neuronal health, suggesting monitoring intake, especially for those with genetic markers like SNP rs1695(A:G), to keep below 75 IU due to inflammation risks, and recommends evening intake if in multivitamins Vitamin E and vitamin C may blunt some benefits from exercise.

Optimal

For optimizing brain function and energy, experts suggest a Vitamin E intake of around 15 mg (22.4 IU) daily, aligning with the Recommended Dietary Allowance (RDA), though some, like Dr. Andrew Huberman, recommend up to 100 IU (67 mg) from supplements for additional benefits, particularly in deficiency cases. Natural sources like nuts and seeds, rich in alpha-tocopherol—the most bioavailable form—are preferred, with intake timed with meals to enhance absorption. However, exceeding 1,000 mg (1,500 IU) daily may risk toxicity and interfere with muscle gains, so moderation is key Vitamin E and vitamin C may blunt some benefits from exercise.

Pregnancy

For pregnancy, experts recommend a Vitamin E intake of 15-19 mg (22.4-28.3 IU) daily from sources like nuts, seeds, and oils, to support fetal development without exceeding the upper limit of 1,000 mg (1,500 IU), as higher doses from supplements may increase risks like bleeding. This slightly exceeds the Recommended Dietary Allowance (RDA) for pregnant women of 15 mg (22.4 IU), aimed at preventing deficiency while ensuring safety. Consulting healthcare providers is advised to tailor intake, as needs may vary across trimesters.

Summary

Optimal Intake (male 85kg/181cm / female 52kg/171cm)

Cognitive optimization male/female: 100-200 mg/day of mixed tocopherols
Energy optimization male/female: 15-30 mg/day (basic), 50-100 mg/day (athletic performance)
Ultra-endurance training: Up to 200 mg/day during extreme training periods
Standard RDA for adults: 15 mg/day (22.4 IU/day)
Upper Limit (UL): 1,000 mg/day (1,500 IU/day)

Five best animal sources:

Grass-fed butter: 100g (7 Tbsp) provides 2.0 mg (15 mg RDA reached with 750g/53 Tbsp)
Egg yolks: 100g (about 5 yolks) provides 1.3 mg (15 mg RDA reached with 1,154g/58 yolks)
Salmon, Atlantic: 100g (3.5 oz) provides 1.1 mg (15 mg RDA reached with 1,364g/13.6 servings)
Beef liver: 100g (3.5 oz) provides 0.7 mg (15 mg RDA reached with 2,143g/21.4 servings)
Duck fat: 100g (7 Tbsp) provides 0.7 mg (15 mg RDA reached with 2,143g/150 Tbsp)

Five best non-animal sources:

Wheat germ oil: 1 Tbsp (14g) provides 20.3 mg (15 mg RDA reached with 10g/0.7 Tbsp)
Sunflower seeds: 28g (1 oz) provides 7.4 mg (15 mg RDA reached with 57g/2 oz)
Almonds: 28g (1 oz) provides 6.8 mg (15 mg RDA reached with 62g/2.2 oz)
Sunflower oil: 1 Tbsp (14g) provides 5.6 mg (15 mg RDA reached with 38g/2.7 Tbsp)
Hazelnuts: 28g (1 oz) provides 4.3 mg (15 mg RDA reached with 98g/3.5 oz)

Consistent intake required? Vitamin E is fat-soluble and stored in adipose tissue, liver, and muscle, so daily intake is less critical than for water-soluble vitamins. However, regular intake is still recommended to maintain optimal levels, especially for those with high PUFA consumption or increased oxidative stress from exercise or environmental factors.

Are higher doses dangerous? No established upper limit exists for natural vitamin E from foods. For supplements, the upper limit is 1,000 mg/day (1,500 IU/day) for adults. Long-term supplementation above 400 IU (268 mg) daily has been associated with potential increased all-cause mortality in some studies. High doses may increase bleeding risk, particularly in those taking anticoagulant medications.

Optimal timing:

With meals: Take with fat-containing meals for optimal absorption
Pre-workout: Consider 50-100 mg before exercise to reduce oxidative stress
With omega-3 supplements: Combining with omega-3 fatty acids may provide synergistic neuroprotective benefits
Consistent timing: Taking at the same time daily helps maintain steady levels

Introduction

Vitamin E is a group of fat-soluble compounds with powerful antioxidant properties. It exists in eight different forms:

Tocopherols: Alpha, beta, gamma, and delta forms
Tocotrienols: Alpha, beta, gamma, and delta forms

Among these, alpha-tocopherol is the most biologically active form in humans and the one that meets human requirements. The body preferentially absorbs and uses alpha-tocopherol, while the other forms are metabolized and excreted more rapidly.

Vitamin E is primarily stored in adipose (fat) tissue, liver, and muscle, allowing the body to maintain reserves even during periods of low intake. Unlike some other fat-soluble vitamins, vitamin E has relatively low toxicity when consumed in excess.

Recent research has expanded our understanding of vitamin E beyond its classic role as an antioxidant. It’s now recognized as a key player in gene expression regulation, immune system modulation, and neurological function. Dr. Andrew Huberman notes that adequate vitamin E status is crucial for neural signaling pathways involved in attention, focus, and memory retrieval, making it an important nutrient for cognitive optimization.

Effects at Different Vitamin E Levels

Optimal Levels

Strong antioxidant protection of cell membranes
Efficient immune system function
Healthy skin and tissue maintenance
Normal neurological function
Proper gene expression
Protection of polyunsaturated fatty acids (PUFAs) from oxidation
Healthy cell signaling and reproduction
Proper blood clotting and vessel dilation
Enhanced mitochondrial function and cellular energy production
Optimal hormonal balance and reproductive health
Improved exercise recovery and reduced muscle damage

Deficiency

Mild neurological dysfunction
Weakened immune response
Increased susceptibility to oxidative damage
Hemolytic anemia (particularly in premature infants)
Mild peripheral neuropathy
Ataxia (impaired coordination)
Skin issues and poor wound healing
Muscle weakness
Reduced energy levels and increased fatigue
Diminished cognitive performance and focus
Increased exercise-induced oxidative stress

Severe Deficiency

Severe neurological symptoms
Peripheral neuropathy with loss of proprioception and reflexes
Spinocerebellar ataxia
Retinopathy and vision impairment
Erythrocyte hemolysis
Severe muscle weakness and cramps
Significantly impaired immune function
In infants: hemolytic anemia, retinopathy of prematurity
Profound cognitive impairment
Cellular energy crisis due to mitochondrial dysfunction

Toxicity (Excess)

Increased risk of bleeding (anticoagulant effect)
Nausea, diarrhea, stomach cramps
Headache and fatigue
Blurred vision
Impaired blood clotting
Potential interference with vitamin K function
Increased hemorrhagic stroke risk
At very high doses, increased all-cause mortality risk
Possible pro-oxidant effects at very high doses
Impaired vitamin A and vitamin D utilization

Recommended Dosage

Vitamin E intake is measured in milligrams (mg) of alpha-tocopherol or International Units (IU). The conversion is:

1 mg of natural alpha-tocopherol = 1.49 IU
1 mg of synthetic alpha-tocopherol = 2.22 IU

General Recommendations

By Age Group

Age Group	RDA (mg/day)	RDA (IU/day)
Infants (0-6 months)	4 (AI)	6 (AI)
Infants (7-12 months)	5 (AI)	7.5 (AI)
Children (1-3 years)	6	9
Children (4-8 years)	7	10.4
Children (9-13 years)	11	16.4
Adolescents (14-18 years)	15	22.4
Adults (19+ years)	15	22.4
Pregnancy	15	22.4
Lactation	19	28.4

For Specific Body Types

Male (85kg, 181cm)

Standard RDA: 15 mg/day (22.4 IU/day)
Adjusted for body weight: No standard adjustment needed; requirements are not based on body weight

Female (52kg, 171cm)

Standard RDA: 15 mg/day (22.4 IU/day)
Adjusted for body weight: Standard dose is generally sufficient regardless of weight

The RDA for vitamin E is designed to maintain plasma levels that prevent hydrogen peroxide-induced hemolysis. Requirements may increase with higher intake of polyunsaturated fatty acids, as vitamin E protects these fats from oxidation.

For Performance and Cognitive Optimization

According to Dr. Andrew Huberman, for cognitive optimization:

Baseline: 15 mg/day (RDA) is sufficient for general brain health
For enhanced neuroprotection: 100-200 mg/day of mixed tocopherols may provide additional benefits for those with high cognitive demands
Timing: Taking vitamin E with a fat-containing meal optimizes absorption

For athletes and physically active individuals:

Moderate activity: 15-30 mg/day may be sufficient
High-intensity training: 50-100 mg/day of mixed tocopherols may help reduce exercise-induced oxidative stress and improve recovery
Ultra-endurance: Up to 200 mg/day may be considered during periods of extreme training loads

Safe Upper Limits & Toxicity

Maximum Safe Dosage

Upper Intake Levels

Age Group	UL (mg/day)	UL (IU/day)
Infants (0-12 months)	Not established	Not established
Children (1-3 years)	200	300
Children (4-8 years)	300	450
Children (9-13 years)	600	900
Adolescents (14-18 years)	800	1,200
Adults (19+ years)	1,000	1,500
Pregnancy & Lactation	1,000	1,500

For Specific Body Types

Male (85kg, 181cm)

Upper Limit: 1,000 mg/day (1,500 IU/day)
This limit applies regardless of body weight

Female (52kg, 171cm)

Upper Limit: 1,000 mg/day (1,500 IU/day)
Same upper limit applies regardless of body weight

Note: These upper limits apply to any form of alpha-tocopherol from supplements, fortified foods, and pharmaceutical preparations. There is no upper limit established for vitamin E from natural food sources.

Dangerous Dose Levels

Acute Toxicity: Extremely rare; would require massive doses well above the UL
Chronic Toxicity: Concerns emerge with daily intakes above 1,000 mg (1,500 IU)
Increased Mortality Risk: Some studies suggest increased all-cause mortality with long-term supplementation above 400 IU (268 mg) daily
Hemorrhagic Risk: Particularly concerning for those on anticoagulant medications

Dr. Paul Saladino cautions against high-dose isolated vitamin E supplementation, noting that the protective benefits observed in observational studies may come from consuming vitamin E in its natural food matrix with complementary nutrients, rather than as an isolated compound.

Signs of Vitamin E Toxicity

Symptoms of vitamin E excess include:

Increased bleeding tendency and bruising
Nausea and diarrhea
Headache
Fatigue and weakness
Blurred vision
Increased risk of hemorrhagic stroke
Potential interference with medications, especially blood thinners

Health Effects and Benefits

Antioxidant Function

Protects cell membranes from oxidative damage
Neutralizes free radicals
Preserves polyunsaturated fatty acids in membranes
Regenerates by working with vitamin C and glutathione
Protects against lipid peroxidation
Reduces cellular aging by preventing oxidative damage to DNA
Maintains mitochondrial membrane integrity, supporting efficient energy production

Immune Function

Enhances T-cell-mediated functions
Influences production of prostaglandins
Modulates inflammatory processes
Supports resistance to infectious diseases
May help manage allergic reactions
Enhances natural killer cell activity
Supports balanced immune responses rather than overly aggressive reactions

Cardiovascular Health

Inhibits LDL oxidation
Maintains healthy endothelial function
Reduces platelet aggregation
May improve arterial elasticity
Potential role in reducing inflammation in blood vessels
Supports nitric oxide production for optimal blood flow
May improve exercise tolerance and recovery

Neurological Function

Essential for normal neurological development
Protects nervous tissue from oxidative damage
Maintains membrane integrity in neurons
May slow progression of some neurodegenerative disorders
Supports cognitive function
Maintains healthy synaptic transmission
Protects the brain from excessive glutamate-induced excitotoxicity
Supports memory formation and retrieval, according to recent research

Dr. Huberman highlights vitamin E’s role in protecting neural membranes from oxidative damage, particularly in the hippocampus and prefrontal cortex—areas critical for learning, memory, and executive function.

Metabolic Function and Energy Production

Protects mitochondrial membranes from oxidative damage
Supports efficient ATP production
Helps maintain insulin sensitivity
Reduces metabolic inflammation
Supports optimal thyroid function
May improve glucose metabolism
Enhances cellular respiration and energy conversion

Skin Health

Protects against UV damage
Reduces inflammatory skin responses
Supports wound healing
Helps maintain skin moisture
May reduce signs of aging when applied topically
Supports collagen production
Enhances skin barrier function

Deficiency Symptoms

Vitamin E deficiency can cause:

Peripheral neuropathy
Ataxia (loss of coordination)
Skeletal myopathy
Retinopathy
Impaired immune response
Erythrocyte hemolysis
Increased oxidative stress
In severe cases, progressive neurologic disorder
Reduced energy levels and increased fatigue
Cognitive difficulties including brain fog and poor concentration
Impaired exercise capacity and increased recovery time

Primary vitamin E deficiency is rare in healthy individuals and generally occurs only with:

Fat malabsorption disorders
Genetic abnormalities in alpha-tocopherol transfer protein
Protein-energy malnutrition
Premature birth (in very low birth weight infants)

Vitamin E Status on Different Dietary Approaches

Standard Western Diet

Often adequate in total vitamin E but may be imbalanced in forms (high alpha-tocopherol, low gamma-tocopherol)
High processed food intake may increase vitamin E requirements due to PUFA oxidation
Typically provides 7-10 mg/day, which is below the RDA

Ketogenic Diet

Can be lower in vitamin E unless specifically including nuts, seeds, and certain oils
Higher fat intake increases vitamin E requirements
May need to emphasize avocados, olives, and low-carb nuts to meet needs

Carnivore Diet

Lower in vitamin E compared to mixed diets, particularly in alpha-tocopherol
According to Dr. Shawn Baker, animal fats contain some vitamin E (especially in grass-fed sources)
The need for vitamin E may be reduced when PUFA intake is minimal
The antioxidant systems in animal foods (like carnosine, anserine, and taurine) may partially compensate for lower vitamin E intake

Dr. Saladino notes that cultures consuming primarily animal-based diets rarely show signs of vitamin E deficiency, suggesting that either their reduced need for this nutrient (due to lower PUFA intake) or the presence of other protective compounds in animal foods may be sufficient for proper function.

Sources of Vitamin E

Food Sources with Amounts to Meet Requirements

Animal Sources

Food	Serving Size	Vitamin E Content (mg)	Amount to Reach RDA (15 mg)
Salmon, Atlantic	100g (3.5 oz)	1.1	1,364g (13.6 servings)
Beef liver	100g (3.5 oz)	0.7	2,143g (21.4 servings)
Egg yolks	100g (about 5 yolks)	1.3	1,154g (about 58 yolks)
Grass-fed beef fat	100g (3.5 oz)	0.3-0.6	2,500-5,000g (25-50 servings)
Grass-fed butter	100g (7 Tbsp)	2.0	750g (53 Tbsp)
Duck fat	100g (7 Tbsp)	0.7	2,143g (150 Tbsp)
Lamb, grass-fed	100g (3.5 oz)	0.6	2,500g (25 servings)

Dr. Shawn Baker notes that while animal foods contain less vitamin E than plant sources, they also contain less PUFAs requiring vitamin E protection, potentially creating a balanced system. Additionally, grass-fed and pasture-raised animal products contain significantly more vitamin E than conventionally raised alternatives.

Plant Oils and Fats

Food	Serving Size	Vitamin E Content (mg)	Amount to Reach RDA (15 mg)	Amount to Reach UL (1,000 mg)
Wheat germ oil	1 Tbsp (14g)	20.3	10g (0.7 Tbsp)	690g (49 Tbsp)
Sunflower oil	1 Tbsp (14g)	5.6	38g (2.7 Tbsp)	2,500g (179 Tbsp)
Almond oil	1 Tbsp (14g)	5.3	40g (2.9 Tbsp)	2,640g (189 Tbsp)
Safflower oil	1 Tbsp (14g)	4.6	46g (3.3 Tbsp)	3,043g (217 Tbsp)
Hazelnut oil	1 Tbsp (14g)	4.3	49g (3.5 Tbsp)	3,256g (233 Tbsp)
Corn oil	1 Tbsp (14g)	1.9	111g (7.9 Tbsp)	7,368g (526 Tbsp)
Olive oil	1 Tbsp (14g)	1.9	111g (7.9 Tbsp)	7,368g (526 Tbsp)

Nuts and Seeds

Food	Serving Size	Vitamin E Content (mg)	Amount to Reach RDA (15 mg)	Amount to Reach UL (1,000 mg)
Sunflower seeds	28g (1 oz)	7.4	57g (2 oz)	3,784g (135 oz)
Almonds	28g (1 oz)	6.8	62g (2.2 oz)	4,118g (147 oz)
Hazelnuts	28g (1 oz)	4.3	98g (3.5 oz)	6,512g (233 oz)
Pine nuts	28g (1 oz)	2.7	156g (5.6 oz)	10,370g (370 oz)
Peanuts	28g (1 oz)	2.2	191g (6.8 oz)	12,727g (455 oz)
Brazil nuts	28g (1 oz)	1.6	263g (9.4 oz)	17,500g (625 oz)
Walnuts	28g (1 oz)	0.7	600g (21.4 oz)	40,000g (1,429 oz)

Fruits and Vegetables

Food	Serving Size	Vitamin E Content (mg)	Amount to Reach RDA (15 mg)	Amount to Reach UL (1,000 mg)
Red bell pepper	1 cup (149g)	2.4	935g (6.3 cups)	62,208g (417 cups)
Mango	1 cup (165g)	2.3	1,087g (6.6 cups)	71,739g (435 cups)
Avocado	1 whole (201g)	2.1	1,434g (7.1 whole)	95,238g (474 whole)
Kiwifruit	1 medium (69g)	1.1	941g (13.6 medium)	62,727g (909 medium)
Spinach, cooked	1 cup (180g)	3.7	730g (4.1 cups)	48,649g (270 cups)
Swiss chard, cooked	1 cup (175g)	3.3	797g (4.6 cups)	53,030g (303 cups)
Butternut squash	1 cup (205g)	2.6	1,183g (5.8 cups)	78,846g (385 cups)
Broccoli, cooked	1 cup (156g)	2.4	975g (6.3 cups)	65,000g (417 cups)

*Note: Vitamin E content can vary based on growing conditions, processing methods, and cooking techniques. These values are averages.

Supplements

Types of Vitamin E Supplements

Natural Vitamin E (d-alpha-tocopherol): More biologically active than synthetic forms
Synthetic Vitamin E (dl-alpha-tocopherol): About half the potency of natural forms
Mixed Tocopherols: Contains alpha, beta, gamma, and delta forms
Tocotrienols: Less common but gaining interest for specific health benefits
Esterified Forms: Alpha-tocopheryl acetate or succinate, with extended shelf life
Liposomal Vitamin E: Enhanced bioavailability due to lipid encapsulation

Considerations When Choosing Supplements

Form: Natural (d-alpha) forms have approximately 1.36 times the bioavailability of synthetic (dl-alpha) forms
Dosage: Choose doses that complement your diet without exceeding the UL
Quality: Select products from reputable manufacturers with third-party testing
Full-spectrum: Consider mixed tocopherols/tocotrienols for broader benefits
Delivery: Oil-based forms may be better absorbed than dry forms
Interactions: Consider potential interactions with medications

Dr. Huberman recommends looking for supplements containing mixed tocopherols rather than isolated alpha-tocopherol, as research suggests broader health benefits from the full spectrum of vitamin E compounds. He also notes that for cognitive enhancement purposes, combining vitamin E with other neuroprotective compounds like omega-3 fatty acids and vitamin D may provide synergistic benefits.

Special Considerations

Pregnancy and Breastfeeding

Vitamin E is important for fetal development
Standard requirements remain the same during pregnancy (15 mg/day)
Requirements increase slightly during lactation (19 mg/day)
No evidence that supplementation beyond RDA is beneficial
High-dose supplements should be avoided during pregnancy
Adequate vitamin E is passed through breast milk with proper maternal nutrition

Medical Conditions Affecting Vitamin E

Fat malabsorption disorders: Reduces vitamin E absorption (Crohn’s, celiac, cystic fibrosis)
Genetic disorders: Ataxia with vitamin E deficiency (AVED)
Liver disease: Impairs vitamin E metabolism and transport
Pancreatic insufficiency: Reduces fat absorption
Cholestatic liver disease: Impairs bile flow necessary for absorption
Abetalipoproteinemia: Rare disorder requiring massive vitamin E supplementation
Metabolic syndrome: May increase vitamin E requirements due to oxidative stress
Neurodegenerative conditions: May benefit from targeted vitamin E therapy

Medication Interactions

Anticoagulants (warfarin): Increases bleeding risk
Cholesterol-lowering medications (statins): May reduce CoQ10, requiring vitamin E co-supplementation
Mineral oil: Reduces absorption
Fat-reducing medications (orlistat): Decreases absorption
Chemotherapy drugs: Potential interactions with certain treatments
Anticonvulsants: May reduce vitamin E levels
Iron supplements: High-dose iron may increase vitamin E requirements

Athletic Performance and Exercise

Intense exercise increases oxidative stress and may increase vitamin E needs
Supplementation (100-200 mg/day) may help reduce exercise-induced muscle damage
May improve recovery time after intense training
Best results observed when combined with vitamin C and other antioxidants
Timing: Consider taking before workouts for protective effects

Vitamin E for Cognitive and Energy Enhancement

Recent research has illuminated vitamin E’s crucial role in maintaining optimal brain function and energy levels:

Cognitive Benefits

Protects neuronal membranes from oxidative damage
Maintains healthy cerebral blood flow
Supports neurotransmitter function
May slow age-related cognitive decline
Supports attention and focus pathways
Protects hippocampal neurons involved in memory formation
Works synergistically with omega-3 fatty acids for brain health

Energy Production Benefits

Protects mitochondrial membranes from free radical damage
Helps maintain efficient ATP production
Reduces exercise-induced fatigue
Supports oxygen utilization in tissues
Helps maintain proper insulin signaling for glucose utilization
Supports thyroid hormone function, a key regulator of metabolism

Dr. Huberman notes that many cognitive enhancement benefits associated with vitamin E are most pronounced in those with suboptimal intake or increased oxidative stress, highlighting the importance of addressing deficiencies rather than excessive supplementation.

Personalized Recommendations

For Male (85kg, 181cm)

Aim for at least the RDA of 15 mg/day from food sources
Focus on consuming nuts, seeds, and vegetable oils regularly
If following a carnivore or animal-based diet, emphasize grass-fed meats and organ meats
If dietary intake is insufficient, a supplement of 100-200 mg daily of mixed tocopherols may be appropriate
Choose supplements with mixed tocopherols rather than just alpha-tocopherol
Do not exceed 1,000 mg from supplements without medical supervision
Consider higher needs if consuming a diet high in polyunsaturated fats
Be cautious with supplementation if taking blood thinners or certain medications
For cognitive enhancement: Consider 100-200 mg mixed tocopherols, ideally combined with DHA/EPA for synergistic effects

For Female (52kg, 171cm)

Aim for at least the RDA of 15 mg/day from food sources
Include vitamin E-rich foods like almonds, sunflower seeds, and avocados regularly
On a carnivore diet, focus on egg yolks and grass-fed animal fats
If supplementing, start with a lower dose (50-100 mg) of natural vitamin E with mixed tocopherols
Ensure adequate vitamin C intake to help regenerate used vitamin E
Be especially cautious about exceeding the UL during pregnancy or when trying to conceive
Consider topical vitamin E for skin health in addition to dietary sources
Monitor for any unusual bruising if taking supplements
For energy optimization: Combine vitamin E with B-complex vitamins and iron (if needed)

For Those on Carnivore/Animal-Based Diets

Focus on grass-fed and pasture-raised animal products which contain higher vitamin E levels
Include egg yolks, grass-fed butter, and fatty fish regularly
Consider that your vitamin E requirements may be lower due to reduced PUFA intake
If supplementing, choose lower doses (50-100mg) of mixed tocopherols
Monitor for signs of deficiency, particularly if experiencing high stress or increased exercise intensity

Dr. Saladino suggests that many carnivore dieters may not need supplemental vitamin E due to their lower PUFA intake and the presence of other antioxidant compounds in animal foods. However, during periods of high stress or intense physical training, supplementation may be beneficial.

Summary

Vitamin E functions as a powerful antioxidant in the body, protecting cell membranes and supporting immune function, cardiovascular health, neurological processes, and energy production.

Getting Enough: Most people can meet their vitamin E needs through a diet rich in nuts, seeds, vegetable oils, and leafy greens. Those on animal-based diets should emphasize grass-fed meats, organ meats, and eggs.
Avoiding Excess: Stay within the UL of 1,000 mg (1,500 IU) from supplements and be especially cautious if taking anticoagulant medications
Best Approach: Focus on food sources first, as they provide a natural balance of tocopherols and tocotrienols along with other beneficial nutrients
For Cognitive Enhancement: 100-200 mg of mixed tocopherols may support brain health, particularly when combined with omega-3 fatty acids
For Energy Optimization: Adequate vitamin E supports mitochondrial function and cellular energy production, with benefits most notable in those with suboptimal status
Dietary Considerations: Requirements may vary based on overall diet pattern—higher in those consuming more PUFAs, potentially lower in those following low-PUFA diets like carnivore
Monitoring: Be aware that high-dose supplementation (above 400 IU/day) has been associated with potential risks in some population studies

Remember that individual nutritional needs can vary based on genetic factors, medical conditions, medication use, and lifestyle factors. Consult with a healthcare provider before starting high-dose vitamin E supplementation, especially if you have underlying health conditions or take medications.