Why use a supplement?

It is best to eat a healthy diet to provide all the nutrients your body needs. But food sources of vitamin E are very high in fat. As a result, getting the suggested daily value is hard if you eat a very low-fat diet. Also, the amount of this vitamin that you actually get is reduced when foods are cooked. Your provider may advise you to take a vitamin E supplement if you eat a very low-fat diet or small amounts of food.

If you take vitamin E

Here are some tips to help you get the most from a vitamin E supplement:

• Choose a product with the form of vitamin E known as alpha-tocopherol.

• Read the label to be sure the product will not expire soon.

• Store the supplement in a cool, dry place, away from sun and heat.

• Don't take large doses of vitamin E (more than 400 IU per day). Taking more than the suggested amount of vitamin E may be harmful. This is especially true if you take a blood thinner, such as warfarin or aspirin.

Food sources of vitamin E

Vitamin E is found only in the oils of foods that come from plants. Some good sources include:

• Vegetable oils and margarine made from corn, safflower, and soybean.

• Nuts, such as almonds, Brazil nuts, hazelnuts, peanuts, and soy nuts.

• Sunflower seeds.

• Avocados, mangoes, and papayas.

• Wheat germ, whole-wheat foods, brown rice, and oat bran.

• Cereals with vitamin E added.