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Vitamin E

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

Vitamin E is a group of compounds found in a wide variety of foods.

Good sources include:

  • plant oils – such as rapeseed (vegetable oil), sunflower, soya, corn and olive oil
  • nuts and seeds
  • wheatgerm – found in cereals and cereal product

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 does not need immediately is stored for future use, so you do not need it in your diet every day.

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

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, do not take too much as this could be harmful.

Taking 540mg (800 IU) or less a day of vitamin E supplements is unlikely to cause any harm.