Vitamins D and E are fat-soluble vitamins essential for overall health and vitality. While vitamin D strengthens your bones and muscles, vitamin E works to support skin and cell health. Both play special roles in keeping your immune system healthy. Here\u2019s why taking vitamin D, however, is better for directly boosting your energy and immunity, according to experts.<\/p>\n
If your goal is immune support<\/a>, vitamin D matters more, Kevin Gendreau, MD<\/a>, an obesity and family medicine physician in Massachusetts, told Health. Vitamin D actively regulates immune responses<\/a>, and when levels are too low, your risk of infection increases.\n<\/p>\n Research shows that vitamin D helps your immune cells fight bacterial and viral infections, and potentially reduces your risk of autoimmune disease. It also guides your body to absorb calcium, thereby strengthening bone marrow\u2014where immune cells are made and stored.\n<\/p>\n Your healthcare provider may suggest vitamin D supplements<\/a> if you have an autoimmune condition or a compromised immune system, which can make you more prone to catching colds, the flu, or other viral illnesses. It won’t completely protect you from getting sick, but it will help your health overall.<\/p>\n Vitamin E, a powerful antioxidant<\/a>, only indirectly supports the immune system by reducing oxidative stress<\/a> (the buildup of toxins) in the body, said Gendreau. In fact, very few human studies have found that vitamin E has a noticeable and direct impact on immunity.\n<\/p>\n For most people, “vitamin E is not as vital to immune signaling as vitamin D,” Gendreau adds. Adding vitamin D-rich foods to your diet, along with immune-supporting nutrients like zinc and vitamin C, can help strengthen your immunity<\/a>.\n<\/p>\n Neither vitamin directly provides energy, \u201cbut vitamin D deficiency can lead to fatigue,\u201d Kristen Carli, MS, RD<\/a>, a registered dietitian with WOWMD, told Health. Correcting the deficiency, however, \u201calmost always improves energy levels and mood,\u201d said Gendreau.\n<\/p>\n About 1 billion people worldwide are vitamin D-deficient<\/a>. Because it\u2019s so common, you might not even realize you\u2019re deficient, and that low levels are behind your tiredness. Gendreau says other common signs of deficiency include muscle weakness, low motivation, and low energy.\n<\/p>\n Unless you have a severe vitamin E deficiency<\/a> (which is uncommon), taking vitamin E supplements will not reliably boost your energy. Fatigue is rarely a sign of low vitamin E. Instead, you might have ataxia (poor muscle coordination), muscle weakness, or arrhythmia (irregular heartbeat), though these can take years to show up.\n<\/p>\n You won\u2019t get an immediate energy boost after taking one vitamin\u2014nutrients take time to build up in your bloodstream. Studies show taking vitamin D every week, for example, could take up to two months to relieve fatigue<\/a>.\n<\/p>\n People with little sun exposure<\/a>, risk of osteoporosis<\/a> (a condition that weakens bones), autoimmune disease, or low vitamin D levels would benefit from vitamin D supplements, said Gendreau.\n<\/p>\n The recommended daily intake of vitamin D is 600 to 800 International Units (IU) per day for most adults, said Carli, but your healthcare provider might prescribe more if you\u2019re severely deficient.\n<\/p>\n Most people do not need vitamin E supplements\u2014you can get the daily recommended 15 milligrams through foods like nuts, seeds, spinach, and avocado. \u201cOnly supplement if you have a true deficiency tested by a physician or malabsorption issues,\u201d said Gendreau.\n<\/p>\n Your vitamin E levels might be low if you have:\n<\/p>\n