Also known as alpha-tocopherol, vitamin E is a fat-soluble vitamin, meaning the body can store it in your tissues and blood. Vitamin E is a powerful antioxidant that helps reduce free radicals in the body, which can cause inflammation. It also helps maintain cell membrane function in your body, making it vital to your daily life. However, excess intake of vitamin E can produce adverse side effects.
Recommended Intake
The recommended daily intake for vitamin E is 22 international units, or IUs. However, most vitamin E supplements are between 30 and 40 IUs, and some megadose vitamins are between 400 and 800 IUs per day. The trend in taking excess vitamin E supplements began when taking more vitamin E was associated with preventing heart disease and even some types of cancer. However, an upper limit of about 1,500 IUs per day has been identified as the most vitamin E supplementation you should take without running the risk of experiencing adverse side effects, according to the U.S. Office of Dietary Supplements.
Bleeding
Excess vitamin E intake can increase your risk of bleeding. Vitamin E has been shown to enhance vasodilation, an action that opens the blood vessels in your body. It also inhibits blood clotting, which can lead to easier bleeding, including in the brain. If you are taking medications to reduce blood clotting already -- such as warfarin -- excess vitamin E can be dangerous to your health. Other potential medication reactions occur if you are taking cholesterol-lowering medications or undergoing cancer treatments. If you still need to take vitamin E, you might be able to pair it with vitamin K, a vitamin that can help encourage blood clotting.
Other Effects
In addition to affecting your blood, excess vitamin E intake can cause muscle weakness, fatigue, nausea and diarrhea. If you experience these side effects and are taking vitamin E supplements, discontinue vitamin E use or reduce your supplementation intake to reduce adverse side effects.
Considerations
Some of the best ways to get more vitamin E in your daily diet don't come from a vitamin -- instead, try eating more vitamin E-containing foods. Sources such as vegetable oil, nuts, mangoes, tomatoes and green leafy vegetables provide vitamin E and a host of other nutrients. Eating them can give you the amount you need without taking megadoses of vitamins, which risk harmful effects.
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