Most US adults are deficient in vitamin E, a critical nutrient that supports vision, brain health, most notably the development of fetuses.

Approximately 90% of adult Americans' diets are deficient in vitamin E as per recent studies.

First off, the primary function of vitamin E is that of an antioxidant. It quietly shields our cells from the oxidative damage caused by chemicals that are naturally formed when we convert food to energy.

If unchecked by vitamin E, the repercussions of oxidative damage include accelerated aging, vision deterioration, and an increased risk of diseases such as cancer, diabetes, and Alzheimer's.

It’s vital for mothers

Maret Traber, a nutritionist at Oregon State’s Linus Pauling Institute, said that “Vitamin E is kind of like having a fire department."

“You only need it if your house is on fire”.

Traber stresses that Vitamin E is very important during pregnancy, as it’s critical in the development of a baby's nervous system, most notably the brain and spinal cord. One study revealed that pregnant women with low vitamin E levels were nearly twice as likely to miscarry.

Here’s how to include Vitamin E in your diet

The daily recommended dose of vitamin E is 15 milligrams. Women who are lactating require slightly more, at 19 milligrams per day, according to the Harvard School of Public Health.

Nuts, seeds, and plant-based oils, as well as dark greens, contain vitamin E. Consider almonds and sunflower seeds, as well as canola and sunflower oil, kale, spinach, and collard greens.

If the foods listed above aren't a regular part of your diet, think about supplementing. There are several ways to consume vitamin E, including pills and oils, though the oils have a shorter shelf life, according to Traber. 

You can also take multivitamins containing vitamin E. Also, remember to take your supplements with a meal.

Multivitamins typically contain less vitamin E than standalone pills or oils, so make sure you're getting enough. 

It is worth noting that Vitamin E can be toxic at very high levels, so the daily cap is around 1,000 milligrams.

Vitamin E supplements can interact negatively with treatments and medications such as chemotherapy and anticoagulants.

See more: Does your body want more Vitamin D?