Forms of vitamin E
| Form | What it is | In this category |
|---|---|---|
| D-alpha-tocopherol (natural) | One molecule, the form found in vegetable oils. Here it comes from a vegetable oil concentrate. | NOW Foods liquid |
| DL-alpha-tocopheryl acetate (synthetic) | A mixture of stereoisomers bound to acetic acid, which keeps it stable in a softgel. | Swanson 200 IU and 400 IU |
Labels show the amount in mg α-TE (alpha-tocopherol equivalents) or in IU. For the synthetic form 1 IU equals 0.45 mg α-TE, which is why Swanson prints 200 IU as 90 mg and 400 IU as 180 mg.
Reading the dose
The EU reference intake (NRV) for vitamin E is 12 mg. Supplements in this category provide many times that amount.
| Vitamin E per daily dose | % of NRV (12 mg) |
|---|---|
| 12 mg | 100% |
| 61 mg | 508% |
| 90 mg | 750% |
| 180 mg | 1500% |
EFSA has set a tolerable upper intake level of 300 mg a day for adults, from all sources together. That is the number to keep in mind, because the US limit quoted on many websites is higher. One Swanson 400 IU capsule a day stays below the EU level, two would not. If you also take a multivitamin or a hair formula with vitamin E, add the amounts up.
Vitamin E products compared
| Product | Form | Daily dose | Vitamin E | Pack |
|---|---|---|---|---|
| NOW Foods Vitamin E Liquid 61 mg, 30 ml | D-alpha-tocopherol in olive oil | 6 drops with a meal | 61 mg (508%) | 30 ml bottle |
| Swanson Vitamin E 200 IU, 60 softgels | DL-alpha-tocopheryl acetate | 1 or 2 softgels | 90 or 180 mg (750 or 1500%) | 30 to 60 days |
| Swanson Vitamin E 400 IU, 60 softgels | DL-alpha-tocopheryl acetate | 1 softgel | 180 mg (1500%) | 60 days |
Allergens differ: the NOW Foods drops contain soy, and the Swanson 200 IU softgel contains soybean oil. Check each ingredient list.
Vitamin E under EU-authorised claims
Regulation (EU) No 432/2012 permits one statement for vitamin E, for products that provide at least 15% of the NRV per daily dose. Every product in this category meets that condition:
- Vitamin E contributes to the protection of cells from oxidative stress.
Vitamin E in food
NIH ODS lists vegetable oils such as wheat germ, sunflower and safflower oil as the richest sources, followed by seeds and nuts, for example sunflower seeds and almonds. Vitamin E dissolves in fat, so it is absorbed better with a meal that contains some.
Questions
Natural or synthetic vitamin E?
Both are sold here and both are vitamin E. The natural form is a single molecule, the synthetic one a mixture. Compare the mg α-TE on the label and the price per day.
Why do I see both IU and mg?
IU is an older unit. The EU label uses mg, and Swanson prints both, so 200 IU is 90 mg and 400 IU is 180 mg.
Who should ask a doctor first?
Swanson does not recommend its softgels for pregnant or breastfeeding women. NOW Foods advises talking to a doctor if you are pregnant, breastfeeding, ill or taking medicines. NIH ODS notes that high-dose vitamin E can interact with blood-thinning medicines.
Can I take vitamin E with selenium?
Many people do, since both carry an EU-authorised claim about protecting cells from oxidative stress. See selenium and add up what you take from every product.
Is a higher dose better?
Not by default. 400 IU is already 1500% of the NRV, and the upper level is 300 mg a day. Stay within the daily dose on the label. Combined formulas are in vitamins.
Sources
- Regulation (EU) No 1169/2011, Annex XIII (reference intakes)
- Regulation (EU) No 432/2012 (permitted health claims)
- NIH Office of Dietary Supplements: Vitamin E fact sheet
- EFSA: Health claims
Content reviewed by Inese Kalniņa, dietitian.
2026-09-14