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Limited evidenceGeneral health

Wheat Germ Oil

The richest natural food source of vitamin E, sold since the 1950s for endurance and fertility on the strength of octacosanol claims that never survived controlled testing. As a supplement it is an expensive, highly perishable way to get vitamin E.

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What the science says

  • Octacosanol in wheat germ oil boosts endurance and reduces fatigue Limited evidence

    This claim dates to mid-century research by Cureton and colleagues on octacosanol, wheat germ oil and vitamin E. Controlled animal work from that same era found no reliable improvement in swimming performance in rats from octacosanol or wheat germ oil, and no modern randomized human trial has demonstrated an ergogenic effect. The related long-chain alcohol policosanol has likewise failed replication for its own claims.

  • Provides substantial vitamin E Moderate evidence

    This part is straightforward food chemistry: wheat germ oil contains roughly 150-250 mg of vitamin E (mostly alpha-tocopherol) per 100 g, more than any other common dietary oil. One tablespoon (about 14 g) supplies roughly 20 mg alpha-tocopherol, above the 15 mg RDA. It is a legitimate vitamin E source, though a standard vitamin E capsule delivers the same nutrient for a fraction of the cost and without the rancidity problem.

  • Improves cardiovascular or inflammatory markers Limited evidence

    The available randomized human data are unimpressive. Two placebo-controlled trials in maintenance hemodialysis patients tested fish oil plus wheat germ oil and found no prominent effect on homocysteine or nutritional indices, with only limited and inconsistent movement in mineral-bone and inflammatory markers. Neither isolated wheat germ oil, nor any single-agent cardiovascular trial, supports the marketing.

  • Improves fertility, skin or hair Limited evidence

    The fertility claim descends from 1920s rat studies in which vitamin E deficiency caused reproductive failure — deficiency correction, not a supplemental benefit in replete humans. Topical use as an emollient is reasonable given the fatty acid and tocopherol content, but there are no controlled trials for hair growth or skin outcomes.

Dosage & safety

Studied doseCommon label doses are 1 teaspoon to 1 tablespoon (5-14 g) daily, or 1000-3000 mg softgels, providing roughly 7-20 mg vitamin E. Historical octacosanol experiments used 1000-6000 mcg/day of isolated octacosanol — an amount that would require unrealistic volumes of wheat germ oil, since the oil contains only about 10 mg octacosanol per 100 g. Refrigerate after opening.
SafetyContains gluten-associated wheat proteins in trace amounts depending on refining — avoid with coeliac disease or wheat allergy unless the product is certified gluten-free. Highly unsaturated and very prone to oxidation: rancid oil is pro-oxidant, so buy small cold-pressed bottles, refrigerate, and discard if it smells like old paint. At high intakes the vitamin E load matters — supplemental alpha-tocopherol above about 400 IU/day has been associated with increased all-cause mortality in meta-analysis and with increased prostate cancer risk in the SELECT trial, and vitamin E has antiplatelet effects that can add to warfarin, aspirin and other anticoagulants. Stop 2 weeks before surgery. Calorie-dense (about 120 kcal per tablespoon).

How to take it

TimingTiming does not matter.
With food?With food — it is an oil, and it adds about 120 kcal per tablespoon.
Worth knowingRefrigerate after opening and discard it if it smells like old paint; rancid oil is pro-oxidant, which is the opposite of the reason people buy it.

Interactions

With medications

  • warfarin, aspirin and antiplatelet drugs

    vitamin E has antiplatelet activity that adds to theirs at higher intakes keep the dose modest, and stop 2 weeks before surgery

With other supplements

  • other vitamin E supplements

    alpha-tocopherol stacks, and supplemental intakes above about 400 IU/day have been linked to increased all-cause mortality and prostate cancer risk add up vitamin E across products before taking both

  • fish oil

    additive antiplatelet effect be cautious combining high doses of both if you are already on a blood thinner

Well-established interactions only — this is not a complete list. Always tell your doctor and pharmacist what you take.

Frequently asked questions

Does wheat germ oil improve endurance?

No. The endurance claim for wheat germ oil comes from mid-century octacosanol research, and no modern randomized human trial has shown an ergogenic effect, so the evidence is limited.

Is wheat germ oil a good source of vitamin E?

Yes. Wheat germ oil is the richest common dietary oil for vitamin E: one tablespoon supplies roughly 20 mg alpha-tocopherol, above the 15 mg RDA. A standard vitamin E capsule delivers the same nutrient for far less and without the rancidity problem.

Does wheat germ oil help fertility or hair growth?

No controlled trials support wheat germ oil for hair growth or skin, and the fertility claim traces to 1920s rat studies of vitamin E deficiency, not a benefit in people who already get enough.

Is wheat germ oil safe with blood thinners?

The vitamin E in wheat germ oil has antiplatelet effects that can add to warfarin, aspirin and other anticoagulants, so keep the dose modest and stop 2 weeks before surgery. Avoid it with coeliac disease unless it is certified gluten-free.

Scientific references

Where to buy

NOW Foods, Wheat Germ Oil, 16 fl oz (473 ml)

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