SupplementModerate evidenceImmunity

Vitamin E (mixed tocopherols)

Antioxidant nutrient with EFSA claim for oxidative-stress protection, strong dietary evidence, weak supplement-trial evidence at high doses.

Why

Vitamin E is a family of fat-soluble compounds (four tocopherols, four tocotrienols), of which α-tocopherol has the strongest biological activity in humans. EFSA has authorised a health claim for vitamin E's contribution to protection of cells from oxidative stress. Supplement evidence is mixed: low-dose vit E in AREDS slowed AMD progression, but high-dose (≥400 IU/day) was weakly associated with all-cause mortality in the Miller 2005 meta-analysis. AREDS2 maintained 400 IU as part of the eye-protection formula.

How it works

Lipid-soluble chain-breaking antioxidant, terminates lipid peroxidation chain reactions in cell membranes. Recycled by vitamin C and glutathione. Modulates platelet function and immune signalling at higher concentrations.

Expected onset · Antioxidant biomarker changes over weeks; AMD endpoints over years

How to take

Dosage

RDI: 15 mg α-tocopherol/day. AREDS2 dose: 400 IU/day. Avoid sustained intake above 400 IU/day without specific clinical indication.

Timing

With meals containing fat

On the label

'Mixed tocopherols' (preferred, reflects dietary form) or 'd-α-tocopherol' (natural) over 'dl-α-tocopherol' (synthetic, less bioactive). Stated mg or IU.

Ideal for

Adults at risk of AMD (within AREDS/AREDS2 formula context); people with vitamin E deficiency (rare except in fat malabsorption); general antioxidant nutrient support.

Safety

Anticoagulant effect at high doses. Caution with warfarin, DOACs, antiplatelets; stop 2 weeks before surgery. Miller 2005 meta-analysis suggested high-dose (≥400 IU/day) supplementation modestly increased all-cause mortality, limits indefinite high-dose use. Avoid in vitamin K deficiency. Pregnancy: dietary intake fine; supplement use limited data.

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Evidence

At a glance

EFSA-authorised claim for oxidative-stress protection. Miller 2005 Ann Intern Med meta-analysis flagged the high-dose mortality signal that practically limits sustained doses above 400 IU/day. AREDS (and AREDS2) maintained 400 IU vit E as part of the multinutrient eye-protection formula with documented benefit in AMD progression.

Where to get it

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