Nutrient deficiencyOne of 30 articles on the topicAll vitamins at a glance

Vitamin E deficiency: symptoms, causes and treatment

Unsteady on your feet, tingling in your toes, weak muscles? Vitamin E deficiency is rare, and almost always there's a disrupted fat absorption behind it. Find out which symptoms really fit, which blood value counts and where you'll find vitamin E.

Gregor AßlaberJoerg Hauke
Gregor Aßlaber, Saturo editor · ✓Fachlich geprüft von Joerg Hauke, Nutrition expert
Aktualisiert 1 October 2026 · 16 Min. Lesezeit · 59 Quellen
In 30 seconds
Vitamin-E-Quellen auf hellem Stein: Sonnenblumenöl, Sonnenblumenkerne, Mandeln, Haselnüsse, Weizenkeime, Avocado, Paprika, Spinat, Lachs, Eigelb und Kiwi
ETocopherol
Vitamin E sources at a glance: sunflower oil, sunflower seeds, almonds, hazelnuts and wheat germ lead the way; avocado, peppers, spinach, salmon and egg yolk contribute smaller amounts.

The key points in 30 seconds

DGE estimated value
8mg

This much vitamin E a day has applied to everyone aged one and over since 2024, including pregnant women; for breastfeeding women it's 13 mg. The old 11 to 15 mg figures are outdated.

Stores last
Years

Adults carry large vitamin E stores in their fatty tissue. Even with disrupted fat absorption, case series showed it took over five years for nerve damage to appear.

Deficient in blood from
< 5 mg/l

Alpha-tocopherol in serum below 5 mg/l (11.6 µmol/l) counts as deficient. With high blood fats, the ratio to total lipids matters: below 0.8 mg per gram.

Your daily need is in
1 handful

30 g of sunflower seeds provide 10.6 mg of vitamin E, more than the estimated value. A tablespoon of sunflower oil gives you 4.1 mg, a handful of almonds 7.7 mg.

01 Recognise

Vitamin E deficiency symptoms: how to recognise it

Vitamin E sits in every cell membrane and catches free radicals there before they destroy the membrane's fatty acids. If it's missing for a long time, the tissues with the longest, fattiest cells suffer first: nerves, retina, muscles. A true deficiency is very rare in adults in Germany and almost never comes from what you eat, but from impaired fat absorption or a genetic defect. Dry skin, tiredness or weight gain are not deficiency symptoms; more on that below. The checklist sorts out what fits.
Interactive

Do your symptoms fit a vitamin E deficiency?

Tap what applies to you. The first five items are symptoms, the last five are risk factors. Without a risk factor, a vitamin E deficiency is very unlikely.

Not a diagnostic tool. All of these signs have many possible causes. If you notice new unsteadiness when walking, numbness or vision problems, always get them checked by a doctor promptly, regardless of vitamin E.

Vitamin E deficiency and the nervous system: nerves, balance, muscles

Almost all the proven symptoms are neurological. It starts subtly: reflexes get weaker, the vibration sense in your feet fades, and your walk becomes unsteady in the dark because the feedback from your legs is missing. Later, ataxia (uncoordinated movements of the trunk and limbs), tingling and numbness, muscle weakness and speech problems follow. The MSD Manual describes exactly this picture, and the DGE names ataxia as the typical deficiency symptom. Muscle pain in everyday life isn't part of it: what's proven is weakness caused by myopathy, not pain. Chapter 3 explains why nerves, retina and muscles in particular suffer: their cells are long and rich in fat, and that's exactly where the membrane protection is missing.

Eyes and vision: retina and eye movement

Vision problems are among the proven signs, but only after a long, severe deficiency. The retina is especially rich in fat and loses visual cells without protection: night vision suffers first, and in the late stage case reports describe retinal damage up to blindness. There's also an eye movement disorder that makes it hard to look upwards, as well as drooping eyelids. Dry eyes, on the other hand, don't fit: a 2026 review found not a single study on vitamin E, and according to Cochrane it doesn't help against cataracts either. Dry eyes are more of a topic for vitamin A deficiency.
Person holding on to the banister while walking down stairs in dim light: an unsteady gait in the dark is an early sign of vitamin E deficiency
In the dark, your eyes can't keep you steady, so the feedback from your legs takes over. In vitamin E deficiency, that's exactly what fails first, and the banister becomes your substitute.

Vitamin E deficiency and skin symptoms: what's true?

Dry skin, wrinkles or slow-healing wounds are not a proven symptom of vitamin E deficiency. Neither the MSD Manual nor the NIH nor the DGE lists skin in their symptoms, and after EFSA's review the EU did not authorise the claim “vitamin E for healthy skin, hair and nails”. In an overview of six studies, vitamin E cream for scars did no better than doing nothing, and sometimes irritated the skin. Dry skin has other causes: heated air, age, eczema, and rarely a zinc deficiency or vitamin A deficiency. The vitamin in the cream is cosmetics, not a deficiency issue.

Vitamin E deficiency symptoms in women

There are no female-specific symptoms; nerves and muscles react the same way in everyone. What differs is the requirement: since 2024, the same estimated value of 8 mg applies to women, men and pregnant women, and only breastfeeding women need 13 mg, because vitamin E passes into breast milk. The questions women google about this are mostly not about deficiency: menopause (small studies show an effect of supplements on hot flushes, clearly weaker than hormones), hair loss (only one pilot study with tocotrienols) and trying to conceive (Cochrane: very weak evidence). Tiredness and muscle pain fit iron deficiency or vitamin D better.

Vitamin E and weight gain: what's true?

No. Neither a deficiency nor a supplement has been shown to make your weight go up. No medical reference lists weight gain as a symptom, and a meta-analysis of 24 controlled studies found no extra weight, higher BMI or larger waist circumference among people taking vitamin E supplements. The only real link is the calories in the sources: one tablespoon of oil provides around 90 kcal, a handful of nuts 180. If you lose vitamin E because of a fat absorption disorder, you're more likely to lose weight than gain it. If your weight rises for no obvious reason, take a look at your thyroid (iodine deficiency), your sleep and any medication.

Vitamin E deficiency and mental health: what's true?

Depression caused by vitamin E deficiency is not proven. A severe deficiency damages nerves, not mood; concentration and memory only suffer at a late stage, alongside ataxia and loss of vision. The meta-analysis on vitamin E supplements for depression itself calls its result “not clear-cut”, and for anxiety it found no effect. Lack of drive, irritability and forgetfulness have other nutrient suspects: vitamin B12, folic acid, vitamin D and iron. That's why vitamin E sits under “possible” in the table, with a question mark.
Symptom check

What really fits vitamin E deficiency

The fifteen complaints people search for most often, and what the sources say about them: proven (reference work or case series with a real deficiency), possible (hints from supplement studies), unproven (no primary source).

What the studies sayRating
Unsteady walking, ataxiaTypical deficiency symptom according to DGE and MSD, most common finding on examinationProven
Tingling, numbness, reflexesPeripheral neuropathy with loss of vibration sense and reflexes (MSD, NIH)Proven
Muscle weaknessMyopathy in severe deficiency, listed in all reference sourcesProven
Vision problems, eye movementRetinal damage, night vision problems and eye movement disorder after long-term deficiencyProven
Anaemia in premature babiesHaemolytic anaemia caused by unstable red blood cells, only in premature babies (DGE, MSD)Proven
Prone to infectionsNIH mentions a weakened immune response in deficiency, with no everyday dataPossible
Low moodMeta-analysis on supplements “not conclusive”, no link to deficiencyPossible
Menopause symptomsSmall supplement studies on hot flushes, weaker than hormonesPossible
Dry skin, wrinklesNot in any deficiency source; EU claim on skin, hair and nails rejectedUnproven
Weight gainMeta-analysis of 24 studies with no effect on weight, BMI or waistUnproven
TirednessNot in any deficiency source; EU claim “energy and vitality” rejectedUnproven
Muscle painOnly lab values after exercise; pain is not a deficiency symptomUnproven
Hair lossOne pilot study with tocotrienols (38 people), no link to deficiencyUnproven
EczemaCochrane: no convincing benefit of supplements for eczemaUnproven
Dry eyes2026 review without a single vitamin E studyUnproven

Rating based on the sources in chapter 8 (MSD Manual, NIH ODS, DGE, StatPearls, Emami 2021, Lee 2022, Feduniw 2022, Bath-Hextall 2012, EU register). As of 30 September 2026.

How quickly does a vitamin E deficiency develop?

In adults it takes years, often decades. Vitamin E is stored in body fat, and the reserves are big: in one case series, nine adults with a fat absorption disorder had a severe deficiency for more than five years before measurable nerve damage appeared; two patients only fell ill more than 20 years after their digestive disorder began. In children it happens faster because the stores are small: with the hereditary form AVED, symptoms usually begin between the ages of 5 and 20, and premature babies have no reserves from birth. So one low-fat week won't cause anything, but an untreated fat absorption disorder over several years can.
When to see a doctor

New unsteadiness when walking, numb feet or vision problems always need a medical check-up, whether vitamin E is the cause or not. If you have a known fat absorption disorder or have had bowel or stomach surgery: ask for your vitamin E level and blood fats to be tested too.

02 Causes

Vitamin E deficiency causes: who's really at risk

A vitamin E deficiency can come about in three ways: the fat doesn't get through because your gut, pancreas or gall bladder aren't playing along; the liver can't distribute vitamin E, a rare genetic defect; or the store is empty from the start, as in premature babies. Too little in your food is practically never the reason in Germany. If none of these applies to you, there's no need to worry about a deficiency.

Gut, pancreas, liver and bile: when fat doesn't get through

Vitamin E is only absorbed together with fat, and fat needs bile and enzymes from the pancreas. That's why the most common causes here are conditions with fat malabsorption: Crohn's disease, untreated coeliac disease, cystic fibrosis, chronic pancreatitis, bile duct obstruction, short bowel syndrome and severe liver disease. According to the guideline, 10 to 35% of children with cystic fibrosis lack fat-soluble vitamins despite taking supplements. Usually all four are affected at once: A, D, E and K. After a gastric bypass the risk rises, though clinical signs are rarely documented. Two medicines measurably slow absorption: the fat blocker orlistat (43 to 60% less absorption) and the bile acid binder colestyramine.

Inherited: AVED and abetalipoproteinaemia

Two rare genetic defects cause a deficiency despite normal digestion. In AVED (ataxia with vitamin E deficiency), the transport protein alpha-TTP is missing, which the liver uses to build vitamin E into blood fats; the vitamin is absorbed and then straight away excreted again. It affects 1 to 9 in a million people, the ataxia usually begins between ages 5 and 20 and is often mistaken for Friedreich's ataxia. In abetalipoproteinaemia, the particles that carry fat in the blood are missing, and neuropathy and retinal damage develop in the first two decades of life. Both forms need high doses for life under neurological care; if you start early, a lot can be halted.

Premature babies, children and very low-fat diets

Premature babies under 1,500 g are born with almost empty stores because vitamin E only crosses the placenta in small amounts; they're the only group in which haemolytic anaemia from vitamin E deficiency occurs, and they're looked after in neonatal care. Full-term babies need nothing extra; breast milk and infant formula are enough. A very low-fat diet over a long time can reduce the intake of all fat-soluble vitamins, because oils, nuts and seeds are the main sources; even so, a clinical deficiency in healthy people has not been described. In older age, intake drops slightly, but a higher requirement hasn't been proven.
03 Understand

How vitamin E works in the body

Three stages from the oil on your plate to the cell membrane. Once you know them, you'll understand why a deficiency takes years, why your liver has more say over your blood level than your diet does, and what vitamin E actually does in the body.

1

Absorption: only with fat and bile

Vitamin E is fat-soluble. In the small intestine, bile acids package it with dietary fat into tiny droplets, and it's passed through the intestinal cells into the lymph. Without fat, little happens: from a fortified apple, test subjects absorbed 10% of the vitamin E when breakfast was fat-free, and 33% when a fifth of the calories came from fat. If bile or pancreatic enzymes are missing, the vitamin ends up in the stool. That's why salad needs oil and every vitamin E capsule needs a meal.

2

Liver: sorts, stores, distributes

In the liver, the transport protein alpha-TTP picks out RRR-alpha-tocopherol and builds it into the blood fats; other forms such as gamma-tocopherol are broken down faster, and synthetic vitamin E counts for only half. From there it moves into fatty tissue, which holds the large store. In AVED, exactly this protein is missing, so the vitamin is lost. And because the liver actively limits the blood level when there's a surplus, a high value says little about your supply; only a low one counts.

3

Effect: a protective shield in every cell membrane

What does your body need vitamin E for? It sits in the membranes of all your cells among the unsaturated fatty acids and gives free radicals an electron before they can start a chain reaction. After that it's a radical itself, harmless and short-lived, and vitamin C makes it ready for action again; selenium enzymes clear away the resulting fat peroxides. This is the only effect the EU recognises: protecting cells from oxidative stress. Nerves, retina and muscles depend on it most, because their membranes are long and rich in fat.

04 Diagnosis

Diagnosing vitamin E deficiency: test and blood value

Whether you're short of vitamin E shows up in one blood value: alpha-tocopherol in serum. Below 5 mg/l (11.6 µmol/l) counts as a deficiency in adults; a university lab in Rostock gives 5 to 18 mg/l as the normal range. The measurement is simple, the interpretation isn't, because the value depends on your blood fats.

Vitamin E in the blood: threshold and lipid ratio

Vitamin E travels in the blood inside fat particles. If you have high blood fats, you automatically have more vitamin E in your serum without being better supplied; with very low blood fats, the value looks deficient even though your cells have enough. That's why, when blood fats are abnormal, the ratio of alpha-tocopherol to total lipids counts: below 0.8 mg per gram of lipid is a deficiency; in cystic fibrosis, the guideline goes by the ratio to cholesterol. The DGE openly says that status can only be assessed roughly, because the liver caps the level and fatty tissue hides the store. A high value proves nothing, a low one does. If a deficiency is suspected, health insurance covers the test.
Blood tubes in a sample rack at a doctor's surgery: alpha-tocopherol in serum is the value that shows a vitamin E deficiency
One tube of serum is enough. What matters is that the lab measures your blood fats too, otherwise a high cholesterol value makes it look like you're well supplied when you're not.

Vitamin E deficiency test: what home tests are worth

Not much. Manufacturers' online self-tests add up tiredness, dry skin and stress, which are exactly the signs that don't belong to a deficiency, and they end in a buying recommendation. Finger-prick home tests deliver a small sample with no blood fat reference and no medical interpretation; the consumer advice centre (Verbraucherzentrale) generally recommends caution with self-tests. If you have no risk factor, you'll almost certainly measure a normal value: in the US population study, only about 0.1% of adults were below the deficiency threshold, even though most ate less than recommended. If you suspect a problem, the sensible test is the one at the doctor's surgery, together with vitamins A, D and K.
05 Treatment

Fixing a vitamin E deficiency: treatment and duration

Treatment always has two parts: tackling the cause and topping up vitamin E in a dose set by your doctor, usually as tablets, or in a water-soluble form for a severe fat absorption disorder. Without a proven deficiency, there's nothing to treat, and above a certain amount, supplements become a risk themselves.

Medical treatment and how long it takes

The doses are far higher than anything food provides, and they belong in a doctor's hands. For deficiency caused by malabsorption, the MSD Manual gives 15 to 25 mg per kilogram of body weight daily. For cystic fibrosis, the European guideline recommends 100 to 400 IU a day with a high-fat meal and enzymes. For AVED, it's 800 to 1,200 mg for life, because symptoms come back within days of stopping. Blood levels normalise within weeks. The nerves need months: in case reports, walking and sensation only improved months after levels normalised, and not everything comes back. The earlier, the better.

With vitamin E, the order is different from most nutrients: first ask about fat digestion, then check your blood level together with your blood fats, then think about a supplement. If you've got oil, nuts or seeds on your plate, you don't need a capsule. And if you really do have a deficiency, you need a doctor's dose, not one from the chemist.

Joerg Hauke, Nutrition expert, technical review of this article

Too much vitamin E: symptoms of an overdose

You can practically never overdose through food. The question only arises with supplements. Acute symptoms are rare and non-specific: nausea, diarrhoea, tiredness, muscle weakness. The real risk is blood clotting: high doses inhibit platelets and work against vitamin K. That's why EFSA confirmed the upper limit of 300 mg a day in 2024 and named bleeding as the critical endpoint. In the large trials with 400 IU daily, there were more haemorrhagic strokes (+22% in the meta-analysis), more heart failure in people with vascular disease, and more prostate cancer in men over 50. Whether high doses raise mortality is disputed. No study has found a benefit for healthy people.

There's almost a forty-fold gap between the DGE's estimated value and EFSA's upper limit, and the usual capsules from the chemist sit right in between. The steps show where each number comes from.

From need to too much: vitamin E in numbers

  1. 1 Estimated value8 mg

    DGE 2024 for everyone from age one; 13 mg for breastfeeding women. Covers your daily losses. You get there with one tablespoon of sunflower oil and 15 g of almonds.

  2. 2 Reference intake12 mg

    The value on labels (NRV), which percentages are based on. One bottle of drinkable meal provides 2.9 to 3.0 mg, which is 24 to 25% of it.

  3. 3 Maximum for supplements30 mg

    BfR proposal for the daily dose of a food supplement (2021), based on SELECT and brain haemorrhages. If you take more, let your doctor know.

  4. 4 Upper limit300 mg

    EFSA's tolerable upper intake level (confirmed in 2024), critical endpoint bleeding. Doesn't apply to people on anticoagulants. A 400 IU capsule, at 180 to 268 mg, sits just below it.

DGE/ÖGE reference values 2025, Reg. (EU) 1169/2011, BfR 2021, EFSA 2024. Conversion: 1 IU natural vitamin E = 0.67 mg, 1 IU synthetic = 0.45 mg; so 400 IU is 268 or 180 mg respectively. The US upper limit is 1,000 mg.

Is vitamin E a blood thinner? Be careful with anticoagulants

Yes, in high doses. Vitamin E inhibits platelets from clumping together and works against vitamin K. In a study with 1,000 IU daily, the marker for vitamin K deficiency rose markedly after twelve weeks. For healthy people, this is irrelevant at the amounts you get from food. It becomes critical with Marcumar, warfarin, DOACs or aspirin: EFSA expressly excludes people on anticoagulants from the 300 mg limit, because for them even less is enough. One small warfarin study found no rise in INR, but the data is thin. The same goes for before surgery. More on clotting in the vitamin K article.
Anticoagulants

If you take Marcumar, warfarin, a DOAC or daily aspirin, only take vitamin E supplements after talking to your doctor, even the 200 IU capsule from the chemist. Stop before surgery and tell the surgical team.

06 Nutrition

Vitamin E foods: where you'll find the most

Vitamin E is found mainly in vegetable oils, nuts and seeds, and the oils go off the scale: per 100 g, wheat germ oil provides forty times as much as the best vegetable. That's why the bars show the oils separately from everything else. Animal foods hardly play a role; eel, roe and egg yolk are the exceptions. All values are for alpha-tocopherol, the form your body uses.

Vitamin E per 100 g: top 10 oils and top 10 nuts, seeds, vegetables and fruit

  1. Wheat germ oil: 149 mg
  2. Hazelnut oil: 47 mg
  3. Sunflower oil: 41 mg
  4. Almond oil: 39 mg
  5. Safflower oil: 34 mg
  6. Rice bran oil: 32 mg
  7. Grapeseed oil: 29 mg
  8. Rapeseed oil: 17.5 mg
  9. Peanut oil: 15.7 mg
  10. Olive oil: 14.4 mg

Values per 100 g of oil, USDA FoodData Central SR Legacy 2018. One tablespoon (10 g): wheat germ oil 14.9 mg, sunflower oil 4.1 mg, rapeseed oil 1.7 mg, olive oil 1.4 mg. The German Federal Food Code (BLS) gives 59 mg for sunflower oil and only 20 mg for hazelnut oil. Hardly any alpha-tocopherol: linseed oil, walnut oil, sesame oil, coconut oil.

Vitamin E oil: wheat germ, sunflower, rapeseed, olive

Wheat germ oil is, at around 150 mg per 100 g, the strongest food of all. One tablespoon covers almost double the estimated value, but because of the taste it's more of a take-it-by-the-spoonful oil. In everyday cooking, sunflower oil is what counts, with 41 to 59 mg depending on the database, followed by almond, safflower and grapeseed oil. Rapeseed oil (17.5 mg) and olive oil (14.4 mg) give 1.4 to 1.7 mg per tablespoon, so it's the mix that does the job. Linseed oil and walnut oil contain almost no alpha-tocopherol, but they do contain gamma-tocopherol, which by today's definition doesn't count as vitamin E. And one more thing: frying at 170 °C destroyed 77 to 100% of the tocopherols in olive oil. Salad oil stays salad oil.

Which nuts have the most vitamin E?

Sunflower seeds (35 mg per 100 g) and almonds (26 mg), well ahead of hazelnuts (15 mg). A handful of sunflower seeds gives you 10.6 mg, which is more than the estimated daily value. A handful of almonds gives 7.7 mg, and almond butter or sunflower seed butter gives around 4.6 to 4.8 mg per tablespoon. Pine nuts, peanuts and peanut butter follow with 8 to 9 mg. The surprise: walnuts (0.7 mg), cashews (0.9 mg), pumpkin seeds, linseeds and chia give you almost nothing, because they contain gamma- rather than alpha-tocopherol. In one nut study, roasting cost around 38% of the alpha-tocopherol, so raw or lightly roasted is better than dark roasted.
Sunflower oil being poured over a salad with sunflower seeds and avocado: vitamin E needs fat in the meal to be absorbed
Oil over the finished salad, seeds on top: a tablespoon of sunflower oil and a handful of seeds cover the estimated requirement, and the fat makes sure the vitamin actually gets absorbed.

Fruit, vegetables and fish: vitamin E beyond oils and nuts

The amounts are smaller, but the portions are bigger. Among vegetables, spinach leads (200 g cooked: 4 to 7 mg), followed by kale, asparagus and broccoli (around 3 mg per side portion each) and red peppers. An avocado gives 3 mg per fruit. Fruit is weak. The exceptions are kiwi (1.5 mg per fruit), mango and dried apricots, while apples, bananas and oranges come in under 0.3 mg. Among animal sources, it's almost only oily fish that counts: eel (8 mg), trout (4 mg per fillet), prawns and herring, plus egg yolk and butter with small contributions. Meat, milk and cheese give you practically nothing. Cooking in water hardly does any harm, and cooking vegetables actually makes the vitamin E more available.
Interactive

How much vitamin E is in …?

Values in mg of alpha-tocopherol per 100 g. Oils and nuts are raw, vegetables and fish are cooked as eaten. The traffic light refers to a typical portion and the estimated daily value of 8 mg: green from 15%, amber 5 to 14%, red below that. Type in what's on your plate, or pick a group.

  • Wheat germ oil 149.410 g (1 tbsp) = 14.94 mg (187% of the estimated value), raw (oil), USDA
  • Hazelnut oil 47.210 g (1 tbsp) = 4.72 mg (59% of the estimated value), raw (oil), USDA
  • Sunflower oil cooking oil, high in linoleic acid 41.0810 g (1 tbsp) = 4.11 mg (51% of the estimated value), raw (oil), USDA
  • Almond oil 39.210 g (1 tbsp) = 3.92 mg (49% of the estimated value), raw (oil), USDA
  • Safflower oil thistle oil 34.110 g (1 tbsp) = 3.41 mg (43% of the estimated value), raw (oil), USDA
  • Rice germ oil 32.310 g (1 tbsp) = 3.23 mg (40% of the estimated value), raw (oil), USDA
  • Grapeseed oil 28.810 g (1 tbsp) = 2.88 mg (36% of the estimated value), raw (oil), USDA
  • Rapeseed oil 17.4610 g (1 tbsp) = 1.75 mg (22% of the estimated value), raw (oil), USDA
  • Peanut oil 15.6910 g (1 tbsp) = 1.57 mg (20% of the estimated value), raw (oil), USDA
  • Palm oil palm fat 15.9410 g (1 tbsp) = 1.59 mg (20% of the estimated value), raw (oil), USDA
  • Olive oil 14.3510 g (1 tbsp) = 1.44 mg (18% of the estimated value), raw (oil), USDA
  • Maize germ oil 14.310 g (1 tbsp) = 1.43 mg (18% of the estimated value), raw (oil), USDA
  • Soya oil 8.1810 g (1 tbsp) = 0.82 mg (10% of the estimated value), raw (oil), USDA
  • Sesame oil 1.410 g (1 tbsp) = 0.14 mg (2% of the estimated value), raw (oil), USDA
  • Walnut oil 0.410 g (1 tbsp) = 0.04 mg (0% of the estimated value), raw (oil), USDA
  • Linseed oil flaxseed oil 0.4710 g (1 tbsp) = 0.05 mg (1% of the estimated value), raw (oil), USDA
  • Coconut oil coconut fat 0.1110 g (1 tbsp) = 0.01 mg (0% of the estimated value), raw (oil), USDA
  • Vegetable margarine 80% fat 15.4310 g (1 portion on bread) = 1.54 mg (19% of the estimated value), spread, USDA
  • Reduced-fat margarine spread, 60% fat 21.1210 g (1 portion on bread) = 2.11 mg (26% of the estimated value), spread, USDA
  • Butter 2.3210 g (1 portion on bread) = 0.23 mg (3% of the estimated value), spread, USDA
  • Lard 1.610 g (1 portion on bread) = 0.16 mg (2% of the estimated value), spread, BLS 4.0
  • Mayonnaise ready-made 7.615 g (1 tbsp) = 1.14 mg (14% of the estimated value), sauce, BLS 4.0
  • Sunflower seeds 35.1730 g (a handful) = 10.55 mg (132% of the estimated value), dried (raw), USDA
  • Almonds 25.6330 g (a handful) = 7.69 mg (96% of the estimated value), raw, USDA
  • Almond butter almond purée 24.2120 g (1 tbsp) = 4.84 mg (61% of the estimated value), purée without salt, USDA
  • Sunflower seed butter 22.8920 g (1 tbsp) = 4.58 mg (57% of the estimated value), purée without salt, USDA
  • Hazelnuts 15.0330 g (a handful) = 4.51 mg (56% of the estimated value), raw, USDA
  • Pine nuts 9.3320 g (2 tbsp) = 1.87 mg (23% of the estimated value), dried, USDA
  • Peanut butter peanut purée 9.120 g (1 tbsp) = 1.82 mg (23% of the estimated value), purée without salt, USDA
  • Peanuts raw 8.3330 g (a handful) = 2.5 mg (31% of the estimated value), raw, USDA
  • Brazil nuts 5.6515 g (3 nuts) = 0.85 mg (11% of the estimated value), dried, USDA
  • Pistachios 2.8630 g (a handful) = 0.86 mg (11% of the estimated value), raw, USDA
  • Walnuts 0.730 g (a handful) = 0.21 mg (3% of the estimated value), raw (English walnut), USDA
  • Cashew nuts 0.930 g (a handful) = 0.27 mg (3% of the estimated value), raw, USDA
  • Pumpkin seeds 2.1820 g (2 tbsp) = 0.44 mg (5% of the estimated value), dried, USDA
  • Sesame seeds hulled 1.6810 g (1 tbsp) = 0.17 mg (2% of the estimated value), dried, USDA
  • Linseeds flaxseeds 0.3110 g (1 tbsp) = 0.03 mg (0% of the estimated value), whole, USDA
  • Chia seeds 0.510 g (1 tbsp) = 0.05 mg (1% of the estimated value), dried, USDA
  • Trail mix nut and fruit mix 830 g (a handful) = 2.4 mg (30% of the estimated value), dry, BLS 4.0
  • Chocolate hazelnut spread hazelnut cream 8.215 g (1 tbsp) = 1.23 mg (15% of the estimated value), spread, BLS 4.0
  • Spinach fresh, cooked 2.08200 g (side dish) = 4.16 mg (52% of the estimated value), cooked, drained, USDA
  • Spinach frozen, cooked 3.54200 g (side dish) = 7.08 mg (88% of the estimated value), cooked, drained, USDA
  • Spinach raw, salad 2.0360 g (salad portion) = 1.22 mg (15% of the estimated value), raw, USDA
  • Dandelion leaves 3.4450 g (salad portion) = 1.72 mg (22% of the estimated value), raw, USDA
  • Rocket rucola 0.4330 g (handful) = 0.13 mg (2% of the estimated value), raw, USDA
  • Red pepper bell pepper 1.58100 g (1 pepper, edible part) = 1.58 mg (20% of the estimated value), raw, USDA
  • Broccoli 1.45200 g (side dish) = 2.9 mg (36% of the estimated value), cooked, drained, USDA
  • Kale 1.61200 g (side dish) = 3.22 mg (40% of the estimated value), cooked, drained, USDA
  • Asparagus 1.5200 g (side dish) = 3 mg (38% of the estimated value), cooked, drained, USDA
  • Pumpkin Hokkaido, butternut squash 1.06200 g (side dish) = 2.12 mg (26% of the estimated value), raw, USDA
  • Carrot 1.03150 g (side dish) = 1.54 mg (19% of the estimated value), cooked, drained, USDA
  • Sweet potato 0.71200 g (side dish) = 1.42 mg (18% of the estimated value), baked in the skin, USDA
  • Tomato 0.54150 g (1 large tomato) = 0.81 mg (10% of the estimated value), raw, USDA
  • Tomato purée 4.320 g (1 tbsp) = 0.86 mg (11% of the estimated value), tin/tube, no salt, USDA
  • Avocado 2.07150 g (1 avocado, flesh) = 3.1 mg (39% of the estimated value), raw, USDA
  • Green olives pickled 3.8130 g (5 olives) = 1.14 mg (14% of the estimated value), pickled, USDA
  • Brussels sprouts 0.43200 g (side dish) = 0.86 mg (11% of the estimated value), cooked, drained, USDA
  • Green beans 0.46200 g (side dish) = 0.92 mg (12% of the estimated value), cooked, drained, USDA
  • Courgette 0.12200 g (side portion) = 0.24 mg (3 % of the estimated value), cooked, drained, USDA
  • Cauliflower 0.07200 g (side portion) = 0.14 mg (2 % of the estimated value), cooked, drained, USDA
  • Lettuce butterhead 0.2280 g (salad portion) = 0.18 mg (2 % of the estimated value), raw, USDA
  • Iceberg lettuce 0.1880 g (salad portion) = 0.14 mg (2 % of the estimated value), raw, USDA
  • Lamb's lettuce corn salad 0.4650 g (salad portion) = 0.23 mg (3 % of the estimated value), raw, BLS 4.0
  • Peas 0.14150 g (side portion) = 0.21 mg (3 % of the estimated value), cooked, drained, USDA
  • Cucumber 0.03100 g (1/3 cucumber) = 0.03 mg (0 % of the estimated value), raw, USDA
  • Onion 0.0250 g (1 small onion) = 0.01 mg (0 % of the estimated value), raw, USDA
  • Mushrooms button 0.01100 g (side portion) = 0.01 mg (0 % of the estimated value), raw, USDA
  • Potato peeled 0.07200 g (2 medium potatoes) = 0.14 mg (2 % of the estimated value), raw/cooked, BLS 4.0
  • Beetroot 0.04100 g (side portion) = 0.04 mg (0 % of the estimated value), raw, USDA
  • Kiwi 1.46100 g (1 large kiwi) = 1.46 mg (18 % of the estimated value), raw, USDA
  • Raspberries 0.87125 g (1 punnet) = 1.09 mg (14 % of the estimated value), raw, USDA
  • Mango 0.9150 g (1/2 mango) = 1.35 mg (17 % of the estimated value), raw, USDA
  • Peach 0.73150 g (1 peach) = 1.09 mg (14 % of the estimated value), raw, USDA
  • Blueberries 0.57125 g (1 punnet) = 0.71 mg (9 % of the estimated value), raw, USDA
  • Strawberries 0.29150 g (1 punnet) = 0.43 mg (5 % of the estimated value), raw, USDA
  • Orange 0.18150 g (1 orange) = 0.27 mg (3 % of the estimated value), raw, USDA
  • Apple 0.18150 g (1 apple) = 0.27 mg (3 % of the estimated value), raw, with skin, USDA
  • Pear 0.12150 g (1 pear) = 0.18 mg (2 % of the estimated value), raw, USDA
  • Banana 0.1120 g (1 banana) = 0.12 mg (2 % of the estimated value), raw, USDA
  • Grapes 0.19100 g (1 handful) = 0.19 mg (2 % of the estimated value), raw, USDA
  • Dried apricots 4.3330 g (approx. 5 pieces) = 1.3 mg (16 % of the estimated value), dried, USDA
  • Dried mango sweetened 4.0230 g (1 handful) = 1.21 mg (15 % of the estimated value), dried, sweetened, USDA
  • Dried plums prunes 0.4330 g (approx. 4 pieces) = 0.13 mg (2 % of the estimated value), dried, USDA
  • Raisins 0.2930 g (1 handful) = 0.09 mg (1 % of the estimated value), dried, BLS 4.0
  • Orange juice 0.08200 g (1 glass) = 0.16 mg (2 % of the estimated value), juice, BLS 4.0
  • Wheat germ toasted 15.9915 g (1 tbsp) = 2.4 mg (30 % of the estimated value), toasted, USDA
  • Crispbread with oilseeds wholemeal wheat 5.920 g (2 slices) = 1.18 mg (15 % of the estimated value), bread, BLS 4.0
  • Muesli crunchy muesli, sweetened 2.8350 g (1 bowl) = 1.42 mg (18 % of the estimated value), dry, BLS 4.0
  • Bread with sunflower seeds mixed rye bread 2.250 g (1 slice) = 1.1 mg (14 % of the estimated value), bread, BLS 4.0
  • Croissant 1.4660 g (1 piece) = 0.88 mg (11 % of the estimated value), pastry, BLS 4.0
  • Rolled oats 0.840 g (1 portion of porridge) = 0.32 mg (4 % of the estimated value), dry, BLS 4.0
  • Wholemeal bread wholemeal wheat bread 0.650 g (1 slice) = 0.3 mg (4 % of the estimated value), bread, BLS 4.0
  • Wholemeal rye bread 0.6450 g (1 slice) = 0.32 mg (4 % of the estimated value), bread, BLS 4.0
  • Wheat roll Semmel 0.5450 g (1 roll) = 0.27 mg (3 % of the estimated value), pastry, BLS 4.0
  • White bread wheat bread 0.5850 g (1 slice) = 0.29 mg (4 % of the estimated value), bread, BLS 4.0
  • Mixed rye bread 0.4950 g (1 slice) = 0.25 mg (3 % of the estimated value), bread, BLS 4.0
  • Toast butter toast 0.2530 g (1 slice) = 0.07 mg (1 % of the estimated value), bread, BLS 4.0
  • Quinoa 0.63150 g (side portion) = 0.94 mg (12 % of the estimated value), cooked, USDA
  • Wholegrain rice brown rice 0.17180 g (side portion) = 0.31 mg (4 % of the estimated value), cooked, USDA
  • Pasta 0.2200 g (1 portion) = 0.4 mg (5 % of the estimated value), cooked, BLS 4.0
  • Rice white, polished 0.02180 g (side portion) = 0.03 mg (0 % of the estimated value), cooked, BLS 4.0
  • Cornflakes unsweetened 0.0740 g (1 bowl) = 0.03 mg (0 % of the estimated value), dry, BLS 4.0
  • Hummus chickpea purée 1.5450 g (3 tbsp) = 0.77 mg (10 % of the estimated value), ready-made (shop-bought), USDA
  • White beans 0.94150 g (side portion) = 1.41 mg (18 % of the estimated value), cooked, USDA
  • Soya beans 0.35150 g (side portion) = 0.53 mg (7 % of the estimated value), cooked, USDA
  • Chickpeas 0.35150 g (side portion) = 0.53 mg (7 % of the estimated value), cooked, USDA
  • Tofu plain 0.77100 g (1 portion) = 0.77 mg (10 % of the estimated value), raw/ready-made, BLS 4.0
  • Lentils 0.11150 g (side portion) = 0.17 mg (2 % of the estimated value), cooked, USDA
  • Fish roe caviar, roe 715 g (1 tsp to 1 tbsp) = 1.05 mg (13 % of the estimated value), raw, USDA
  • Eel 8100 g (1 portion) = 8 mg (100 % of the estimated value), fried, BLS 4.0
  • Tuna in oil tin 2.380 g (1 tin, drained) = 1.84 mg (23 % of the estimated value), tinned in oil, drained, USDA
  • Anchovies in oil 3.3320 g (5 fillets) = 0.67 mg (8 % of the estimated value), tinned in oil, drained, USDA
  • Fish fingers 4.5490 g (3 pieces) = 4.09 mg (51 % of the estimated value), fried, BLS 4.0
  • Trout rainbow trout 2.79150 g (1 fillet) = 4.18 mg (52 % of the estimated value), cooked (oven), USDA
  • Sardines in oil 2.0480 g (1 tin, drained) = 1.63 mg (20 % of the estimated value), tinned in oil, drained, USDA
  • Smoked salmon 1.3550 g (3 slices) = 0.68 mg (8 % of the estimated value), smoked, USDA
  • Prawns shrimp 2.2100 g (1 portion) = 2.2 mg (28% of the estimated value), cooked, USDA
  • Mackerel 1.25150 g (1 fillet) = 1.88 mg (23% of the estimated value), cooked, USDA
  • Herring 1.37150 g (1 fillet) = 2.06 mg (26% of the estimated value), cooked, USDA
  • Salmon farmed 1.14150 g (1 fillet) = 1.71 mg (21% of the estimated value), cooked (oven), USDA
  • Cod 0.81150 g (1 fillet) = 1.22 mg (15% of the estimated value), cooked, USDA
  • Pollock Alaska pollock 0.28150 g (1 fillet) = 0.42 mg (5% of the estimated value), cooked, USDA
  • Egg yolk 2.5820 g (1 egg yolk) = 0.52 mg (6% of the estimated value), raw, USDA
  • Hen's egg whole egg 1.0360 g (1 egg (size M)) = 0.62 mg (8% of the estimated value), hard-boiled, USDA
  • Salami 0.6420 g (2 slices) = 0.13 mg (2% of the estimated value), sausage, USDA
  • Beef fillet steak 1.2150 g (1 steak) = 1.8 mg (22% of the estimated value), fried, BLS 4.0
  • Minced pork 1.04120 g (1 portion) = 1.25 mg (16% of the estimated value), fried, BLS 4.0
  • Bratwurst 0.74150 g (1 bratwurst) = 1.11 mg (14% of the estimated value), fried, BLS 4.0
  • Chicken leg 0.74150 g (1 leg) = 1.11 mg (14% of the estimated value), fried, BLS 4.0
  • Liver sausage 1.130 g (1 portion) = 0.33 mg (4% of the estimated value), spread, BLS 4.0
  • Turkey breast 0.7150 g (1 schnitzel) = 1.05 mg (13% of the estimated value), grilled, BLS 4.0
  • Chicken breast 0.59150 g (1 fillet) = 0.89 mg (11% of the estimated value), fried, BLS 4.0
  • Pork schnitzel 0.58150 g (1 schnitzel) = 0.87 mg (11% of the estimated value), fried, BLS 4.0
  • Cooked ham 0.330 g (2 slices) = 0.09 mg (1% of the estimated value), cold cuts, BLS 4.0
  • Whipping cream 30% fat 0.9230 g (1 tbsp) = 0.28 mg (3% of the estimated value), cream, USDA
  • Cream cheese double cream 0.5530 g (1 portion) = 0.17 mg (2% of the estimated value), spread, BLS 4.0
  • Gouda 48% fat in dry matter 0.8430 g (1 slice) = 0.25 mg (3% of the estimated value), cheese, BLS 4.0
  • Emmental 0.6730 g (1 slice) = 0.2 mg (3% of the estimated value), cheese, BLS 4.0
  • Camembert 0.4830 g (1 piece) = 0.14 mg (2% of the estimated value), cheese, BLS 4.0
  • Mozzarella 0.2160 g (1/2 ball) = 0.13 mg (2% of the estimated value), cheese (full fat), USDA
  • Quark 40% fat in dry matter 0.27125 g (1 portion) = 0.34 mg (4% of the estimated value), quark, BLS 4.0
  • Yoghurt 3.5% fat 0.09150 g (1 pot) = 0.14 mg (2% of the estimated value), yoghurt, BLS 4.0
  • Whole milk 3.5% fat 0.1200 g (1 glass) = 0.19 mg (2% of the estimated value), milk, BLS 4.0
  • Potato crisps 10.4530 g (1 small portion) = 3.13 mg (39% of the estimated value), salted (deep-fried), USDA
  • Peanut puffs 6.4930 g (1 handful) = 1.95 mg (24% of the estimated value), snack, BLS 4.0
  • Pesto verde 7.2720 g (1 tbsp) = 1.45 mg (18% of the estimated value), chilled ready-made sauce, USDA
  • Muesli bar soft, peanut, chocolate 4.5930 g (1 bar) = 1.38 mg (17% of the estimated value), bar, USDA
  • Popcorn salted 3.1920 g (1 small bowl) = 0.64 mg (8% of the estimated value), snack, BLS 4.0
  • Chips French fries 0.54150 g (1 portion) = 0.81 mg (10% of the estimated value), deep-fried, BLS 4.0
  • Chocolate with almonds milk chocolate 3.1425 g (4 pieces) = 0.79 mg (10% of the estimated value), bar, USDA
  • Dark chocolate 70 to 85% cocoa 0.5925 g (4 pieces) = 0.15 mg (2% of the estimated value), bar, USDA
  • Almond drink unsweetened 0.57250 g (1 glass) = 1.43 mg (18% of the estimated value), drink, BLS 4.0
  • Oat drink unsweetened 0.33250 g (1 glass) = 0.82 mg (10% of the estimated value), drink, BLS 4.0
  • Soy drink unsweetened 0.15250 g (1 glass) = 0.37 mg (5% of the estimated value), drink, BLS 4.0
  • Filter coffee 0.02200 g (1 cup) = 0.04 mg (0% of the estimated value), drink, BLS 4.0
  • Beer, alcohol-free 0330 g (1 bottle) = 0 mg (0% of the estimated value), drink, BLS 4.0
  • Cola caffeine-free, with sweeteners 0330 g (1 can) = 0 mg (0% of the estimated value), drink, BLS 4.0
USDA FoodData Central SR Legacy 2018 and Bundeslebensmittelschlüssel 4.0 (2025), source per entry. Alpha-tocopherol only; walnuts, linseed oil and soybean oil also supply gamma-tocopherol, which doesn't count as vitamin E according to the DGE and EFSA. For hazelnut oil, egg yolk, eel, tomato purée and tuna in oil, the databases differ by a factor of 2 to 2.7.

Vitamin E deficiency: what to eat? With fat, gently, every day

Three rules are enough. First, always with fat: vitamin E from a salad or a fortified product hardly gets absorbed without fat, so put oil in your dressing, nuts in your muesli and avocado on your bread. Second, oil raw or mild: drizzle sunflower or rapeseed oil over the finished plate, not into a 200-degree pan. Third, one building block every day: a tablespoon of sunflower oil (4.1 mg) plus 15 g of almonds (3.8 mg) gets you to 8 mg; if you only eat bread, pasta, cheese and apples, you end up at 5 to 6 mg. With a genuine fat absorption disorder, no plate of food replaces treatment; then water-soluble supplements and enzymes are the basis.
Breakfast without fat 10%

of the vitamin E from a fortified apple reached the bloodstream when the meal was fat-free

Breakfast with fat 33%

with a fifth of the calories from fat: a good three times as much; even 6% fat doubled absorption to 20%

On days without oil, nuts or seeds, that one building block is often exactly what's missing. A drinkable meal with defined nutrient amounts is easy to plan around: one bottle of Saturo (400 ml) contains 2.9 to 3.0 mg of vitamin E depending on the flavour. That's 24 to 25% of the 12 mg reference intake and a good third of the DGE estimated value. You also get the other 25 vitamins and minerals and 18 g of fat, which your body needs to absorb the vitamin. It replaces neither the oil in your salad nor the treatment of a deficiency.
Ready-to-Drink 6 x 400 ml
From the Saturo range

Drinkable meal: a complete meal in a bottle

26 vitamins and minerals, including vitamin E, vitamin C and selenium, plus 18 g of fat per bottle to help you absorb fat-soluble vitamins. Reference intake for vitamin E: 12 mg per day (NRV).

26Vitamins & minerals
36 gProtein
400kcal
3.0 mgVitamin E per bottle25% of reference intake
Choose your flavour
41,50 krper meal
Drinkable meal · Cocoa41,50 kr per meal ·
07 Special cases

Atopic eczema, pregnancy, children: what else you should know about vitamin E

Four questions come up in almost every Google search on vitamin E, and none of them is about deficiency: atopic eczema, pregnancy, babies and old age. Here's what the studies say, no promises.

Vitamin E for atopic eczema and the skin: what the studies say

For supplements in existing atopic eczema there is no convincing evidence: the Cochrane review on supplements for atopic eczema, including vitamin E with selenium and with vitamin D, found no benefit and advises against recommending them. Taking it and putting it on your skin are two different questions: vitamin E in creams is a cosmetic ingredient that stabilises the formula as an antioxidant; for scars, one review showed no benefit and, in individual cases, contact eczema. If you have atopic eczema, don't buy vitamin E capsules as a treatment; stick to basic skincare and medical treatment. A deficiency hasn't been described in atopic eczema.
Pregnant woman sprinkling sunflower seeds over a salad: in pregnancy, the same estimated vitamin E requirement applies as usual, and a supplement isn't necessary
According to the DGE, pregnant women don't need more vitamin E than usual, breastfeeding women need 13 mg. A salad with oil and seeds covers both; supplements showed no benefit in the studies.

Vitamin E in pregnancy, while breastfeeding, for children and in old age

Pregnant women no longer need an extra allowance since the recalculation: 8 mg like everyone else, and EFSA also sees no increased requirement. Supplements don't help: the Cochrane review with over 22,000 women found that vitamin E with vitamin C gave no protection against pre-eclampsia, premature birth or stillbirth, but did lead to premature rupture of membranes more often; the upper limit of 300 mg applies here too. Breastfeeding women need 13 mg, because vitamin E passes into breast milk. Children from one year: 8 mg, with smaller stores and faster symptoms if they have fat absorption disorders. Older adults: same estimated value; intake falls slightly from 65, a higher requirement hasn't been proven, and high blood levels mostly just reflect higher blood fats.
08 Look it up

Frequently asked questions about vitamin E deficiency

How do I notice a vitamin E deficiency?

In your nerves, not your skin: unsteady walking in the dark, weak reflexes, tingling and numbness in the feet, muscle weakness, later vision problems. This almost only happens with impaired fat absorption or a genetic defect, and in adults it takes years. Your blood level gives you certainty.

Where is the most vitamin E found?

In wheat germ oil, with around 150 mg per 100 g; one tablespoon covers your daily requirement almost twice over. Next come sunflower oil (41 to 59 mg), sunflower seeds (35 mg), almonds (26 mg) and hazelnuts (15 mg). Among vegetables spinach leads, among fruit kiwi and avocado.

Is vitamin E good for atopic eczema?

Not proven as a supplement: the Cochrane review on supplements for atopic eczema found no convincing benefit, not even for vitamin E with selenium. In creams, vitamin E is a cosmetic ingredient, not a treatment. Basic skincare and medical therapy remain the foundation.

What effect does vitamin E have on the mind?

None that's proven. A severe deficiency damages nerves and muscles, and depression caused by vitamin E deficiency hasn't been described. Studies on supplements for depression describe their own results as inconclusive, and for anxiety they found no effect. If your mood is low, think of B12, folate, vitamin D and iron first.

What does vitamin E do in the body?

It's the most important fat-soluble antioxidant: it sits in every cell membrane and catches free radicals before they destroy the membrane's unsaturated fatty acids in a chain reaction. Vitamin C then regenerates it. The EU recognises exactly this effect: protection of cells from oxidative stress.

What's the maximum amount of vitamin E per day?

EFSA sets 300 mg a day from all sources as the tolerable upper limit, and the BfR recommends no more than 30 mg per daily dose for food supplements. The DGE's estimated value is 8 mg. If you take anticoagulants, only use supplements after talking to your doctor.

How many mg is 400 IU of vitamin E?

That depends on the form: 400 IU of natural vitamin E (RRR-alpha-tocopherol) is 268 mg, 400 IU of synthetic (all-rac) is 180 mg, because 1 IU equals 0.67 and 0.45 mg respectively. Both are far above the estimated value of 8 mg and just under the EFSA upper limit of 300 mg.

Is it safe to take selenium and vitamin E together?

In food, yes, the two work together in cell protection: vitamin E stops the chain reaction, selenium enzymes clear away the fat peroxides. As a high-dose combination, no: in the SELECT trial the combination didn't protect against cancer, and vitamin E alone raised the risk of prostate cancer by 17%. No deficiency, no supplement.

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Gregor Aßlaber
Gregor AßlaberAuthor · Editor at Saturo

Has been writing for Saturo since 2019 about nutrition, nutrients and how to get what your body needs in everyday life.

Joerg Hauke
Joerg HaukeFachliche Prüfung · Nutrition expert

Hat diesen Artikel am 1. Oktober 2026 auf fachliche Richtigkeit geprüft. This content is not a substitute for medical advice.

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