8 vitamin E benefits for women

In this article:

• Vitamin E benefits for women
• Natural vs. synthetic
• Dietary sources
• Supplements
• Recommended daily intake
• Interactions
• The bottom line

In this article

• Vitamin E benefits for women
• Natural vs. synthetic
• Dietary sources
• Supplements
• Recommended daily intake
• Interactions
• The bottom line

Vitamin E is an essential micronutrient. This means it’s needed for vital bodily functions, but since the human body doesn’t produce vitamin E, you’ll have to get it from somewhere. Fortunately, it’s found in many foods, and vitamin E supplements may be an option. A fat-soluble vitamin, vitamin E is stored in the body’s fatty tissue and absorbed best when eaten with dietary fats.

While everyone needs vitamin E, some of its benefits are especially pertinent to women’s health. Vitamin E benefits for women include immune and skin health support, along with reduced risks of cardiovascular diseases, bone loss, and more.

8 health benefits of vitamin E for women

Vitamin E is a potent antioxidant associated with a plethora of benefits for women. Here’s a look at what this much-needed nutrient can do when you get enough of it from food sources or dietary supplements.

1. Offers strong antioxidant properties

Vitamin E primarily functions as an antioxidant, scavenging unstable molecules called free radicals. The overproduction of free radicals can lead to cellular damage and chronic health conditions, such as cancer, cardiovascular diseases, neurodegenerative disorders, and inflammatory diseases. Vitamin E reduces this by binding to free radicals, inhibiting the damage they can cause.

“The antioxidant properties of vitamin E help protect cells from oxidative damage and support healthy cell membranes throughout the body, including the skin, immune system, and cardiovascular system,” says Patricia Bannan, RDN, dietitian and author of From Burnout to Balance. “For women, this is especially relevant because oxidative stress tends to increase with age and during life stages like pregnancy, perimenopause, and menopause.”

2. Supports a healthy immune system

The immune-supporting benefits of vitamin C are common knowledge, but what about vitamin E? This antioxidant is involved in immune function, which is important since a woman’s immune function changes across various life stages, says Jenny Finke, RD, women’s health dietitian.

Generally, women have stronger immune systems than men. However, they’re also at an increased risk of autoimmune diseases. Women make up approximately 80% of people diagnosed with these conditions.

Vitamin E hasn’t been shown to offset autoimmunity, but researchers have dubbed it one of the best studied candidates for delaying or reversing age-related changes to immune function. One of vitamin E’s roles is also to protect the immune system from viruses and bacteria.

3. May improve heart health

Researchers have long explored the possible connection between vitamin E intake and heart disease risk, but the studies have been largely inconclusive. However, recent research is promising.

A 2025 cohort study involving more than 39,000 participants and 15 years of data examined dietary vitamin E and cardiovascular disease outcomes. Researchers found that higher dietary intake of vitamin E was associated with a reduced risk of cardiovascular disease as well as all-cause mortality.

While heart disease affects both women and men, it’s worth acknowledging the gender disparities. Heart disease is considered the leading cause of death in both sexes, but there are gender-specific risk factors in women, such as menopause and pregnancy. “Because women are at higher risk for cardiovascular disease after menopause, having enough vitamin E is important to counter this risk by supporting vascular health,” says William Li, MD, physician scientist and author of Eat To Beat Disease.

4. Supports healthy reproduction and pregnancy

“Women should make sure they get enough vitamin E from their diet because this vitamin helps reproductive function during their younger years,” Dr. Li says. He specifically calls out ovarian and uterine health. In women with polycystic ovary syndrome (PCOS), vitamin E has been shown to improve lipid profiles and lower inflammation. When combined with vitamin C, it’s also been shown to reduce menstrual cramps, pelvic pain, and painful intercourse in women with endometriosis.

Vitamin E is also important during pregnancy, Finke says. “Pregnancy is a state of increased metabolic activity, which typically increases oxidative stress,” she explains. “Vitamin E can help to counteract this oxidative load by protecting cells and supporting normal immune and inflammatory responses.”

Researchers have long debated whether vitamin E reduces the risk of pre-eclampsia in women. There’s some evidence that low levels of vitamin E in pregnant women increase pre-eclampsia risk, but more research may be needed.

6. Could protect against osteoporosis

Aging is a natural part of life, but it can come with some challenges, such as bone loss. Women are at increased risk of osteoporosis, Alzheimer’s disease, and other chronic conditions. Vitamin E may help lower some of the risk. “It protects against bone loss as women age,” Dr. Li says, adding that it also helps maintain muscle mass, which can strengthen bones.

In a cross-sectional study of 5,800 older adults, high vitamin E intake was significantly associated with a reduced risk of osteoporosis. As for women specifically, a randomized controlled trial found that vitamin E supplementation may prevent bone loss in postmenopausal women with low bone density.

7. May reduce the risk of dementia

Alzheimer’s disease, the most common type of dementia, affects women more so than men. Researchers estimate that twice as many women have or will develop Alzheimer’s compared to men.

While there’s no guaranteed way to prevent Alzheimer’s, vitamin E may have cognitive benefits. “Vitamin E supports overall brain health by quenching free radicals and preventing oxidative stress,” Finke says. This is backed by a meta-analysis that found a significantly reduced risk of Alzheimer’s in adults with a high intake of vitamin E.

However, it’s also worth noting that other research, including studies involving women, suggests the cognitive benefits of vitamin E are modest.

7. May prevent blood clots

Another of vitamin E’s functions in the body: It helps prevent blood clots. The overall risk is greater in men, but women’s risk of blood clots is five times higher during pregnancy. Increased estrogen, such as from hormonal birth control or hormone replacement therapy during menopause, can also make women more susceptible to blood clots.

However, there’s a caveat: High doses of vitamin E can increase the risk of bleeding. Vitamins E and K can also interact with each other, which can increase bleeding risk.

8. Supports healthy skin

As the body’s largest organ, skin could benefit from the antioxidant properties of vitamin E. You may come across vitamin E serums and creams, as topical application has a long history in dermatology. For example, vitamin E is known to aid in wound healing and protect the skin from ultraviolet-induced free radicals.

What about oral vitamin E for skin health? One meta-analysis found an association between low levels of vitamin E and inflammatory skin diseases, such as vitiligo, psoriasis, atopic dermatitis, and acne. This suggests that adequate vitamin E intake may help reduce the risk and severity of certain skin conditions.

Natural vs. synthetic vitamin E

You should aim to get enough vitamin E, but should you prioritize natural or synthetic sources of this vitamin? Here’s the difference.

There are several forms of vitamin E, but alpha-tocopherol is considered the primary form for human absorption. It can then be further divided into natural and synthetic alpha-tocopherol—d-alpha-tocopherol and dl-alpha-tocopherol, respectively. Natural vitamin E is typically derived from various plant oils, such as soybean oil.

A key difference between the two is that natural vitamin E is more potent, Finke points out. Both can influence vitamin E levels, but the human body absorbs the natural form better than the synthetic. 

How to get your daily dose

By now, you probably understand the positive effects of vitamin E. How to get more of this potent antioxidant? Fortunately, many foods are naturally rich in vitamin E.

Some rich food sources of vitamin E include:

• Wheat germ oil
• Sunflower seeds
• Almonds
• Sunflower oil
• Safflower oil
• Hazelnuts
• Spinach
• Mangoes

“Most women can meet their vitamin E needs through food alone,” Bannan says.

When to consider supplements

Much of the research on the potential benefits of vitamin E involves dietary sources rather than supplements. The clinical studies using supplemental vitamin E aren’t as strong as those on vitamin E from diet, Dr. Li suggests. He recommends prioritizing vitamin E intake from food over supplements.

Bannan also echoes this approach. “A food-first approach that includes nuts, seeds, oils, and leafy greens provides vitamin E safely and effectively for most women,” she explains. Vitamin E deficiency is extremely rare, as standard diets aren’t typically low in this nutrient.

However, there may be times when vitamin E supplements are necessary. When vitamin E levels are low, it could signal an underlying issue with nutrient absorption. “Supplements may be appropriate for individuals with certain medical conditions that affect fat absorption,” Bannan says. For example, cystic fibrosis, Crohn’s disease, and chronic pancreatitis may warrant supplementation with vitamin E.

Although important, excessive vitamin E intake can cause more harm than good. High doses of vitamin E can exceed the recommended dietary allowance (RDA), potentially contributing to vitamin E toxicity and an increased risk of bleeding.

Ultimately, it’s best to consult a healthcare professional before starting any new supplement.

Recommended daily intake

How much vitamin E for women? The general recommendation is 15 milligrams (mg) for adults and pregnant women. Breastfeeding women require slightly more vitamin E at 19 mg per day.

Factors influencing your vitamin E needs

The recommended amount of vitamin E varies depending on factors like age and whether a woman is breastfeeding. Adults require more vitamin E than children, but there aren’t significant differences in the RDA for women vs men. The recommended intake of vitamin E is largely the same for both sexes, although women who are breastfeeding have a higher need. This is because breast milk is a significant source of vitamin E, which is crucial for infant development. 

What happens if you don’t get enough

Most people obtain sufficient vitamin E from their diet, making vitamin E deficiency relatively uncommon in North America. However, low levels of vitamin E can cause side effects affecting the muscles, vision, cognition, and heart.

Does vitamin E interfere with medications?

Vitamin E supplements can interact with certain medications, particularly blood thinners (anticoagulants and antiplatelet agents).

“Taking vitamin E supplements with Coumadin (warfarin), clopidogrel, or apixaban can increase the risk of bleeding,” Dr. Li says. Because of the increased bleeding risk, it’s usually recommended to stop taking vitamin E before surgery. However, this increased risk is usually not seen with dietary vitamin E, Dr. Li adds.

It can also interfere with some other medicines and supplements, including chemotherapy drugs, cholesterol-lowering drugs, vitamin K supplements, and others.

Vitamin E may be contraindicated in those with:

• Low vitamin K
• Retinitis pigmentosa
• Bleeding conditions
• Diabetes
• History of heart attack or stroke
• Head and neck cancer
• Liver disease

Bottom line

Women need vitamin E for a variety of reasons. It’s good for healthy immune function, reproduction, and much more. Plus, as an antioxidant, vitamin E may help fend off certain chronic diseases women are at increased risk of.

Vitamin E isn’t just beneficial—it’s essential. Fortunately, it’s relatively easy enough to get all the vitamin E you need from food alone. Commonly found in nuts, seeds, vegetable oils, and other foods, vitamin E is abundant in a balanced diet.

Though in some cases, your healthcare provider might recommend a vitamin E supplement. Because dietary supplements often contain high doses of vitamin E, they’re best used under the supervision of health professionals.