Use a mixed-tocopherol Vitamin E supplement, not one containing only alpha-tocopherol.
The Full Family
I was taking a standard Vitamin E supplement, and the label just said “dl-alpha-tocopherol.” I thought that was all there was. Then I learned that Vitamin E is actually a family of eight different compounds—four tocopherols and four tocotrienols. By only taking the alpha form, I was creating an imbalance and missing out on the unique benefits of the others. I switched to a “mixed-tocopherol” supplement. It felt more complete and natural, like I was getting the full, synergistic power of the entire Vitamin E family, not just one isolated part.
Stop slathering sticky Vitamin E oil directly on your face. Do take it orally for its systemic antioxidant benefits.
The Inside Job
I used to break open Vitamin E capsules and slather the thick, sticky oil on my face, thinking it was a magic skin treatment. It just clogged my pores and made a mess. I learned that the true power of Vitamin E for skin health is as an internal, fat-soluble antioxidant. By taking it orally, it gets incorporated into your cell membranes throughout your entire body, protecting them from oxidative damage from the inside out. It’s not a topical moisturizer; it’s a deep, systemic protector.
Stop taking high doses of synthetic Vitamin E. Do focus on getting it from foods like almonds, sunflower seeds, and avocados.
The Food-First Philosophy
I was taking a 400 IU capsule of synthetic Vitamin E every day. But the more I read, the more I saw that high-dose, synthetic supplementation could be problematic. I decided to change my focus. I stopped taking the pill and started making a conscious effort to eat a handful of almonds or sunflower seeds every day and to include more avocado in my diet. I was getting my Vitamin E from a whole food source, complete with all its natural cofactors. It felt healthier, safer, and more natural.
The #1 secret for protecting your skin from oxidative stress is the antioxidant duo of Vitamin E and Selenium.
The Antioxidant Network
I was taking Vitamin E to protect my skin from damage. It was working, but I wanted to optimize it. Then I learned about the “antioxidant network.” Vitamin E is the frontline soldier, but it needs other nutrients to function properly. The mineral Selenium is essential for the function of glutathione, an enzyme that recharges Vitamin E after it has fought a free radical. By taking them together, I was not only providing the soldier, but also the medic that allowed it to keep fighting.
The biggest lie you’ve been told about Vitamin E is that applying it topically from a capsule is good for scars.
The Scar Myth
It’s a beauty myth that has been passed down for generations: “Put Vitamin E oil on your cut, and it won’t leave a scar.” I believed it my whole life. Then I saw the scientific studies. Not only did topical Vitamin E not improve the appearance of scars, but in a significant number of people, it actually caused an allergic skin reaction called contact dermatitis, making things worse. The entire thing was a myth with no evidence to support it, and it could even be harmful.
I wish I knew that a mixed-tocopherol Vitamin E was far superior and more natural than the cheap stuff at the pharmacy.
The Synthetic vs. Natural
For years, the only Vitamin E I ever saw was the cheap bottle at the pharmacy, labeled “dl-alpha-tocopherol.” The “dl” means it’s synthetic. I had no idea there was an alternative. I wish I had known that you could buy a natural, food-derived “d-alpha-tocopherol” with mixed tocopherols. The natural form is more bioavailable and comes with the other family members that are stripped out in the synthetic version. It’s the difference between a real orange and an orange-flavored candy.
I’m just going to say it: For most people, a high-quality diet provides plenty of Vitamin E, making supplementation unnecessary.
The Dietary Sufficiency
Vitamin E gets a lot of hype as an anti-aging supplement, leading people to believe they need to take it in pill form. But the truth is, it’s abundant in many common, healthy foods. If you are eating nuts, seeds, avocados, and leafy greens, you are almost certainly getting a sufficient amount of Vitamin E. A true deficiency is rare in the developed world. For most of us, supplementation is an unnecessary expense that doesn’t provide any additional benefit over a good, whole-food diet.
99% of people make this one mistake: buying the synthetic dl-alpha-tocopherol form of Vitamin E.
The “DL” Deception
It’s the most common mistake, and it’s a subtle one. You look at a bottle of Vitamin E and it seems fine. But you miss the two most important letters: “dl.” If it says “dl-alpha-tocopherol,” you are buying a synthetic form of the vitamin that is derived from petroleum products. The natural, plant-derived form is always labeled “d-alpha-tocopherol.” The synthetic “dl” form is less bioavailable and lacks the other beneficial compounds of the Vitamin E family. Most people have no idea they are making this choice.
This one habit of snacking on a handful of sunflower seeds will change your Vitamin E intake forever.
The Sunflower Solution
I wanted to boost my Vitamin E intake but was wary of high-dose supplements. I found a delicious and powerful solution. I started a simple habit of snacking on a quarter-cup of sunflower seeds in the afternoon. This one small snack provides almost 100% of the daily recommended intake of Vitamin E, along with healthy fats, protein, and selenium. It was a simple, cheap, and enjoyable way to get a full-spectrum, food-based dose of this critical antioxidant, no pills required.
If you’re still taking an isolated alpha-tocopherol supplement, you’re losing the full-spectrum benefits of the entire Vitamin E family.
The Soloist vs. The Symphony
Taking a supplement of only alpha-tocopherol is like listening to a symphony with only the first violin playing. It’s a nice sound, but you are missing the rich, complex harmony of the entire orchestra. The other tocopherols and tocotrienols in the Vitamin E family have their own unique and powerful antioxidant benefits. By taking only the isolated alpha form, you are creating an imbalance and losing out on the full, synergistic, protective music that the entire Vitamin E family is meant to play in your body.