While not as common as a vitamin D deficiency, for example, not getting enough vitamin E through your diet can cause problems that disrupt your quality of life. Fortunately, knowing the most common vitamin E deficiency symptoms can help you recognize when this nutrient is behind your health troubles so you can take steps to correct the issue.
As a dietitian, I’ve seen firsthand that vitamin E deficiency doesn’t come with a loud warning siren. Instead, it creeps in with symptoms you might blame on stress, aging, or just a rough week. If you think you’re deficient, contact your healthcare provider or a dietitian who can help test your levels, and if needed, come up with a specific plan that will work best for you.
Keep reading to find out how your body might be hinting that it’s craving this overlooked vitamin, plus natural ways to get your levels up.
Symptoms of vitamin E deficiency
Muscle weakness
One of the first signs of vitamin E deficiency is muscle weakness. This condition occurs because vitamin E is essential for protecting cell membranes, particularly in muscle cells, from oxidative damage. Without adequate vitamin E, free radicals can damage muscle tissue, leading to reduced strength (it could also be a reason why you’re always tired). If you’ve been noticing episodes of unexplained muscle weakness, it could be worth evaluating your vitamin E intake by asking your provider to run some tests.
Poor coordination and balance (ataxia)
Vitamin E is critical for maintaining the health of your nervous system, according to research in Proceedings of the Nutrition Society. When levels are insufficient, the nerves that transmit signals to your muscles and throughout your body can suffer damage, resulting in poor coordination, balance issues, and clumsiness. Other common symptoms may include slurred speech, trouble with rapid hand movements, shaky head movements, poor vision, difficulty standing still with eyes closed, and certain reflex changes in the feet. This condition, medically referred to as ataxia, may develop over time but often becomes evident in those with prolonged deficiency.
Ataxia in those with vitamin E deficiency usually starts showing symptoms between the ages of 5 and 15 if left untreated, per the National Library of Medicine. However, if high doses of vitamin E are started early (before symptoms appear), these issues may be completely prevented.
Numbness and tingling (peripheral neuropathy)
Do your hands and feet often feel numb or tingly? Peripheral neuropathy, or damage to the nerves outside the brain and spinal cord, is another telltale sign of vitamin E deficiency. This happens because low levels of vitamin E can impair nerve function and hinder signal transmission. The tingling you feel can be a warning sign of poor nerve health, which begs attention to your dietary habits. Just remember that peripheral nerves can be damaged by many different things, per the Mayo Clinic, such as autoimmune disorders, infections, metabolic conditions, toxins, certain medications, or a lack of essential vitamins (not just vitamin E). Since nerve problems like pain, tingling, or weakness can have many possible causes, it’s important to contact your doctor who can look at all these possibilities to find the right diagnosis and treatment.
Vision problems
Vitamin E also has a protective role in maintaining eye health. The eye is especially vulnerable to damage caused by oxidative stress, which happens when there’s an imbalance between harmful free radicals and protective antioxidants. This imbalance may lead to various eye diseases, blurry vision, and difficulty focusing. Vitamin E, particularly its most common form, α-tocopherol, has gained attention for its antioxidant properties.
Research shows that vitamin E plays a key role in supporting cell health and survival by helping to regulate inflammation and activating important pathways that help with its absorption, transport, and use in the body. These actions may provide protective benefits for the nerves and cells in the eye. However, studies on vitamin E supplements in humans have sometimes shown mixed results on eye health support, and more research is needed.
Immune system impairments
A weakened immune response is another symptom of inadequate vitamin E. Because vitamin E serves as an antioxidant that supports the immune system, low levels may make you more vulnerable to infections. Research in The Journal of Nutrition shows that vitamin E may affect immune responses in both healthy and disease conditions and may also help improve the body’s ability to fight infections. However, the benefits are often modest, and in some cases, positive effects were only seen in certain groups of people rather than everyone. Still, foods that contain vitamin E are some of the best immune-boosting foods to add to your plate.
Dry or irritated skin
If you’ve been battling dryness, flakiness, or irritated skin, vitamin E deficiency might be playing a role. Vitamin E is well-known for helping to promote skin health by protecting it from oxidative damage and strengthening its barrier. Without an adequate supply, the skin may lose its natural moisture balance, becoming prone to dryness and irritation.
Atopic dermatitis is a skin condition that may be linked to immune system changes, and vitamin E could help by lowering levels of a protein called IgE. Research in Food Science & Nutrition shows that maintaining adequate vitamin E intake may help prevent atopic dermatitis.
Anemia
Vitamin E plays a role in the formation and protection of red blood cells. A deficiency may lead to hemolytic anemia, a condition in which red blood cells break down faster than they can be replaced. This often results in symptoms like extreme fatigue, pale skin, and shortness of breath.
How to get enough vitamin E from food
The recommended daily intake of vitamin E for adults is 15 milligrams, which can typically be achieved through a balanced diet. Some natural sources of vitamin E include almonds, sunflower seeds, spinach, and avocado. Individuals with malabsorption conditions, such as celiac disease or cystic fibrosis, may need additional supplementation under professional guidance.
Some ways to add vitamin E-rich foods to your diet include:
- Snack on almonds or sunflower seeds
- Add mashed avocado to your sandwich
- Blend spinach into your smoothies
- Top your oatmeal with hazelnuts
- Drizzle chia seed oil over your salad or roasted veggies
The bottom line
Recognizing the signs of vitamin E deficiency is just one step. Listening to your body’s signals may lead to early detection and a quicker return to good health. Consulting with a healthcare professional, such as a dietitian, is always a good idea to develop a tailored plan that helps meet your nutritional needs if you suspect a vitamin E deficiency. It is always wise to test your levels before blindly adding supplements to your routine.
Vitamin E might be an unsung hero of overall health, but considering its pivotal role in everything from muscle strength to immunity, it’s clear this nutrient deserves your attention. If you’ve noticed any of the signs discussed here, taking steps to address vitamin E deficiency could make a world of difference in how you feel.
Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.
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