vitamin · for poor sleep quality
Vitamin E
Alpha-tocopherol, a fat-soluble antioxidant that protects cell membranes from oxidative damage. Supports immune function, skin health, and cardiovascular health.
How strong is the research?
Not verified evidence
Studied in a narrower group
1 paper read, 1 supporting.
Tested as: Mixed tocopherols, 400 units a day. Mostly the gamma form, not alpha.
Who was studied: 160 Thai women past menopause with long-term insomnia. The vitamin E group slept slightly worse at the start.
We found 1 study on this. We have not finished reading them yet, so we are not ready to say either way.
How much to take
400
Before you take it
- All-cause mortality signal: at least one meta-analysis found a statistically significant increase in all-cause mortality at supplemental doses of 400 IU/day or higher.
- Anticoagulant and antiplatelet drug interaction: large supplemental doses can increase bleeding risk when combined with warfarin or antiplatelet agents (aspirin, NSAIDs); clinically significant interactions may occur above 400 IU/day, though the exact dose threshold is uncertain.
- Chemotherapy and radiotherapy interaction: oncologists generally advise against antioxidant supplements including vitamin E during active cancer treatment, as they may reduce therapeutic efficacy.
- Hemorrhagic stroke risk signal: two clinical trials documented increased hemorrhagic stroke risk at supplemental doses — the ATBC trial (Finnish male smokers) and the Physicians' Health Study II (400 IU every other day for 8 years).
- NIH ODS Tolerable Upper Intake Level for adults 19+ is 1,000 mg/day supplemental alpha-tocopherol (approximately 1,500 IU natural form or 1,100 IU synthetic form); the UL applies to all supplemental alpha-tocopherol forms including all eight stereoisomers present in synthetic vitamin E.
- Statin-niacin interaction: antioxidant supplementation including vitamin E may blunt the HDL-raising benefit of combined simvastatin-niacin therapy.
- Topical contact sensitization: topically applied vitamin E (tocopherol and tocopheryl acetate) is a documented contact allergen; a retrospective analysis of 38,699 patients by the North American Contact Dermatitis Group (2001-2016) found a 0.9% positive patch-test rate, clinically relevant in approximately 88% of positives; personal care products including moisturizers are the most common exposure source.
When to take it
Best taken: with food