It could be said that every nutrient is essential for the health of the skin. The body, after all, works as an entire system—and when there’s a deficiency in one area, the whole system suffers. Just think of how a bad night’s sleep or a lack of water can impact your whole vibe—not to mention, the way your skin looks.
Of course, certain vitamins and minerals are absolutely essential when it comes to achieving a glowing complexion. Vitamin C, vitamin A, zinc—just to name a few. Among those star nutrients, however, is one that really stands out: Vitamin E.
Case in point: the global market for natural vitamin E has soared over the last decade. In 2018, it was valued at over $672 million; by the end of 2032, it’s expected to reach over $1.8 billion. These astronomical figures, combined with the exponential increase in Google searches, illustrate the scale of the phenomenon while also reaffirming the central role of nutrition in today’s concept of beauty, which prioritizes aspects such as cellular longevity and conscious aging over fleeting trends and marketing ploys.
“For decades, vitamin E has been considered an essential ally in skincare,” explains Dr. Alejandra Mora, a specialist in aesthetic medicine and nutrition. “Now this fat-soluble micronutrient, whose absorption and storage depend on a diet rich in healthy fats, is reclaiming its rightful place even outside of skincare.”
Though vitamin E is what Mora calls a true “bodyguard for the skin,” it’s important to note that the body cannot produce it on its own. Therefore, it must be obtained exclusively through diet and supplementation. Read on to learn all the ins and outs of this skin-boosting essential vitamin—including what to eat to ensure you’re getting your fill.
The benefits of vitamin E for skin and hair
Vitamin E is well-known for its significant skin and hair health benefits. Not only is it a powerful antioxidant, but it also provides hydration as well as protection. “Vitamin E is an important fat-soluble antioxidant and has been in use for more than 50 years in dermatology,” notes a recent scientific review. “It protects the skin from various deleterious effects due to solar radiation by acting as a free-radical scavenger.” Another study also notes that it also may be helpful for hair growth. Below, a look at its specific properties and mechanisms:
Antioxidant properties: “Vitamin E neutralizes free radicals, the unstable molecules responsible for oxidative stress and, consequently, premature aging,” says Mora. “It also participates in the formation of red blood cells, promoting tissue oxygenation and helping maintain cellular architecture in balance."
Hydration: “It provides extra hydration and helps maintain the skin barrier. Not surprisingly, this is why it’s widely used in cosmetics to smooth fine lines and improve skin elasticity,” Mora notes.
Promotes skin repair: “Acting as an emollient that retains moisture, it softens the skin and promotes its ability to repair itself, making it particularly useful for scars, burns, redness, and blemishes.”
Protection: “Vitamin E is like a protective shield, strengthening the defenses against environmental damage, like redness caused by the cold. It also enhances sun protection,” Mora adds.
Strengthens hair: “It prevents and reduces hair breakage, as well as improving circulation in the scalp,” says Mora. “In this way, it helps make hair stronger, more resistant and vital.”
Vitamin E’s benefits for overall health
Of course, the benefits of vitamin E aren’t just limited to skin and hair. In fact, its impact on a range of general health factors is pretty impressive: “Many claims have been made about vitamin E’s potential to promote health and prevent and treat disease. The mechanisms by which vitamin E might provide this protection include its function as an antioxidant and its roles in anti-inflammatory processes, inhibition of platelet aggregation, and immune enhancement,” notes the National Institute of Health. “In addition to its activities as an antioxidant, vitamin E is involved in immune function and, as shown primarily by in vitro studies of cells, cell signaling, regulation of gene expression, and other metabolic processes.” All of this adds up to some pretty great benefits, as explained below by Mora.
Promotes cardiovascular health: “It helps prevent platelet aggregation and the adhesion of cholesterol to the arteries, promoting circulation,” notes Mora.
Strengthens the immune system: It modulates the inflammatory response and strengthens the body’s defenses, helping to protect it from pathogens.
Supports cognitive function: Prevents age-related cognitive decline and protects neurons.
Supports muscles: “It increases muscle strength and helps combat tiredness, facilitating the transport of oxygen,” Mora explains.
Foods rich in vitamin E
As mentioned, we must consume vitamin E because our bodies don’t produce it by themselves. “Vitamin E is obtained exclusively through diet and supplementation,” emphasizes Mora.
Luckily, it’s pretty easy to get enough vitamin E via the foods most of us consume everyday. “The best sources are cold-pressed vegetable oils, such as wheat germ oil, hazelnut oil , sunflower oil, and olive oil,” says Mora. “It is also present in nuts, particularly hazelnuts, pine nuts, peanuts, and pistachios, as well as seeds such as sunflower seeds.”
Aside from oils, nuts, and seeds, vitamin E can also be obtained from vegetables such as spinach, asparagus, and broccoli, as well as from certain fruits like avocado, kiwi, and mango.
That said, Mora emphasizes that the most practical and quickest way to obtain vitamin E is by eating nuts: “To quickly increase vitamin E levels, there’s nothing better than a handful of hazelnuts,” she says.
When is the best time to take vitamin E?
Vitamin E is fat-soluble, meaning it dissolves in fats and oils (lipids), not in water. Therefore, Mora recommends taking it during meals, “preferably at midday, when we tend to eat dishes that include oils or other lipids.”
If you’re the type to prefer a lighter lunch, Mora says that’s fine—just be sure you’re eating healthy fats at other times. "There isn’t a metabolically critical time to get vitamin E; it’s more about practicality. It’s best to take it whenever it can be accompanied by foods rich in healthy, quality fats. For example, breakfast can also be a good time in the form of whole-wheat toast, avocado, pumpkin seeds, and a drizzle of olive oil.”
How much vitamin E do you need each day?
The recommended daily amount of vitamin E for adult women and men is about 15 mg. “This amount is enough to cover the body’s antioxidant needs and protect cells,” says Mora. “It’s not a megadose, but it’s important to keep in mind that vitamin E works through accumulation and regularity, not sporadic peaks.” In other words, getting enough vitamin E is all about consistency; in general, Mora recommends avoiding obsessive intake and focusing on getting it through a varied and balanced diet.
It could even be problematic to take a ton of it all at once: “If taken in excess, it can interfere with coagulation mechanisms and the vascular system,” Mora warns. “Furthermore, it can interact with anticoagulant medications. Avoid it if you’re taking those. And, keep in mind that excessive vitamin E intake can lead to the onset of mild symptoms such as fatigue, digestive disorders, or a general feeling of weakness.”
What are the symptoms of vitamin E deficiency?
Though an estimated 90% of the US population doesn’t consume the recommended daily amount of vitamin E, cases of severe deficiency are pretty rare.
“A severe vitamin E deficiency primarily causes neurological symptoms such as muscle weakness, balance and coordination problems, reduced reflexes, and tingling and numbness in the limbs due to damage to nerve fibers,” says Mora. “It can also manifest as blurred vision, dry skin, and increased susceptibility to infections.” Of course, you’d want to take some tests for proper diagnosis and treatment, but the most common symptoms of vitamin E deficiency to be aware of are:
At the neurological level:
- Loss of coordination, difficulty walking
- Muscle and nerve weakness
- Reduced or absent reflexes
- Tingling, numbness
- Difficulty concentrating, blurred vision
At the physical level:
- Dry, flaky skin
- Skin rashes
- Fatigue and asthenia (persistent feeling of weakness and lack of physical and mental strength, which does not improve with rest)
- Weakened immune system and increased risk of infections
Have a beauty or wellness trend you re curious about? We want to know! Send Vogue’s senior beauty wellness editor an email at beauty@vogue.com.