Vitamin E and vitamin C are often set against each other, particularly when it comes to skin health, as though you need to choose one over the other. In reality, these two antioxidants work best as a team. Here is a clear look at what each one does, how they support each other, and why pairing them is usually a better approach than picking a side.
What Is Vitamin E?
Vitamin E is a fat soluble nutrient that the body cannot produce on its own, which means it must come from food or supplementation[1]. It contributes to the protection of cells from oxidative stress[2], and is stored in the body's fatty tissues and liver, which is why consistent daily intake matters.
What Is Vitamin C?
Vitamin C is a water soluble vitamin, meaning the body cannot store it in the same way as vitamin E, so any excess is simply flushed out[3]. This is why a consistent daily intake matters just as much for vitamin C, if not more. Vitamin C contributes to normal collagen formation, to the reduction of tiredness and fatigue, and to the normal function of the immune system[4].
How Vitamin E and Vitamin C Work Together
Rather than competing, vitamin E and vitamin C support each other at a cellular level. Vitamin E is fat soluble and works within cell membranes, while vitamin C is water soluble and works in the fluid surrounding cells. When vitamin E neutralises a free radical, it can become temporarily depleted, and vitamin C helps regenerate it back to an active form. This complementary relationship is one of the main reasons the two are so often recommended together rather than as alternatives to one another.
Vitamin E and Vitamin C for Skin
When it comes to skin, both nutrients are frequently discussed, and both feature widely in topical products as well as supplements. Vitamin E contributes to the protection of cells from oxidative stress[2], while vitamin C plays a role in normal collagen formation[4], which is relevant to skin structure over time. Used together, whether through diet, supplements or skincare, the two are generally considered complementary rather than competing options.
Do You Need Both as Supplements?
Many people already get a reasonable amount of vitamin C through fruit and vegetables, while vitamin E can be harder to obtain in consistent amounts through diet alone, since it relies more heavily on nuts, seeds and plant oils[1]. For this reason, some people find it useful to supplement vitamin E specifically, while maintaining a vitamin C rich diet, and topping up with a vitamin C supplement during busier periods or times of increased demand, such as winter months.
Supporting Your Intake Through Diet and Daily Habits
Supplements are useful, but they work best on top of a good diet rather than in place of one. Vitamin E and vitamin C are both widely available in everyday foods, and a little thought about how you shop, cook and store them goes a long way.
Vitamin E is found largely in nuts, seeds and plant oils — almonds, hazelnuts and sunflower seeds are among the richest sources, alongside sunflower, olive and wheatgerm oils, avocado and darker leafy greens such as spinach[1]. Because it is fat soluble, it is absorbed more readily when eaten as part of a meal containing some fat, which is rarely a hardship: a handful of almonds, or olive oil over greens, does the job neatly.
Vitamin C is more abundant but rather less robust. Blackcurrants, citrus fruits, strawberries, peppers, broccoli, kale and potatoes are all good sources[3]. It is water soluble and sensitive to heat, so a good deal of it can be lost in a long boil. Steaming or brief cooking, eating some produce raw, and using fruit and vegetables while they are fresh will all help preserve what is there.
A few habits are worth noting too. Smokers are generally recognised as needing more vitamin C than non-smokers, and heavy alcohol intake can affect how well nutrients are absorbed more broadly. Sleep, sensible sun exposure and a varied plate matter more than any single nutrient in isolation.
Which brings us to the point we would rather make plainly than bury: food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle. They are there to fill the gaps that real life creates, a difficult winter, a busy stretch or a diet that is short on nuts and seeds, not to do the work for you.
Choosing a Natural Vitamin E and Vitamin C Routine
Not all supplements are the same, and the form used matters. Napiers Vitamin E 400 IU provides 268mg of natural D Alpha Tocopherol Succinate per capsule, widely regarded as the most bioavailable form of vitamin E, in a single daily capsule without unnecessary fillers.
Alongside this, Napiers Vitamin C 1000mg combines L Ascorbic Acid with Acerola Cherry Extract, delivering 1000mg of vitamin C per serving to support normal immune function and the reduction of tiredness and fatigue[4], making it a straightforward daily pairing alongside vitamin E.
Frequently Asked Questions About Vitamin E and Vitamin C
Is vitamin E or vitamin C better for skin?
Neither is inherently better, since they work in different ways and support each other. Vitamin E contributes to the protection of cells from oxidative stress[2], while vitamin C contributes to normal collagen formation[4].
Can I take vitamin E and vitamin C together?
Yes, the two are commonly taken together, and vitamin C is thought to help regenerate vitamin E once it has neutralised a free radical, making the pairing complementary rather than repetitive. Before adding supplements to your routine always consult your GP if you are pregnant, under medical supervision or taking medication.
What is the difference between vitamin E and vitamin C?
Vitamin E is fat soluble and stored in the body's tissues, while vitamin C is water soluble and needs to be replenished daily since excess amounts are not stored[1][3].
Do I need a vitamin C supplement if I eat fruit and vegetables?
Many people obtain reasonable amounts of vitamin C through diet, though intake can dip during busier periods or times of increased demand, when a supplement may help maintain consistent levels.
How much vitamin E and vitamin C should I take daily?
The NHS recommended daily intake for adults (aged 19 to 64) is 4 mg for men and 3 mg for women for Vitamin E, and 40 mg daily for Vitamin C for both men and women. [1][3]. As with any supplement, check with your GP if you have an existing health condition or take medication.
References
- NHS (n.d.) Vitamins and minerals: Vitamin E. Available at: NHS.
- European Commission (2012) Regulation (EU) No 432/2012 of 16 May 2012 establishing a list of permitted health claims made on foods. Authorised claim: "Vitamin E contributes to the protection of cells from oxidative stress". Available at: EUR-Lex.
- NHS (n.d.) Vitamins and minerals: Vitamin C. Available at: NHS.
- European Commission (2012) Regulation (EU) No 432/2012 of 16 May 2012 establishing a list of permitted health claims made on foods. Authorised claims: "Vitamin C contributes to normal collagen formation", "Vitamin C contributes to the reduction of tiredness and fatigue", "Vitamin C contributes to the normal function of the immune system". Available at: EUR-Lex.
