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Vitamin E

Alpha tocopherol acetate , Tocopherol

NUTRIENT FACTS

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Nutrient Type

YES

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ATC Code

No

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Deficiency Diseases

YES

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Dietary Sources

YES

Summary

  • Vitamin E acts as an antioxidant, which protects cells from damage caused by free radicals. It supports immune function, skin health, and eye health. As a fat-soluble vitamin, it helps maintain healthy cell membranes, which are the protective barriers around cells.

  • You can get Vitamin E from nuts, seeds, and vegetable oils like sunflower and safflower oil. Green leafy vegetables, such as spinach and broccoli, also provide Vitamin E. Fortified foods, like cereals, can be additional sources. Consuming it with dietary fat enhances absorption, as Vitamin E is fat-soluble.

  • Vitamin E deficiency can lead to neurological problems, which affect the nervous system, such as impaired balance and coordination. Muscle weakness and vision problems can also occur. Premature infants and individuals with fat malabsorption disorders, which hinder nutrient absorption, are at higher risk.

  • For adults, the Recommended Dietary Allowance (RDA) is 15 mg per day. Pregnant women also need 15 mg, while breastfeeding women require 19 mg. The upper safe limit for adults is 1,000 mg per day. It's important to meet these requirements through diet or supplements to support overall health.

  • Excessive Vitamin E supplementation can be harmful. High doses may increase the risk of bleeding, especially in people taking blood thinners. Long-term overuse can lead to hemorrhagic stroke, which is bleeding in the brain. It's important to avoid unnecessary supplementation and consult a healthcare provider before taking high doses.

Frequently Asked Questions

What does Vitamin E do?

Vitamin E is a vital nutrient that acts as an antioxidant, which protects cells from damage caused by free radicals. It supports immune function, skin health, and eye health. As a fat-soluble vitamin, it is important for maintaining healthy cell membranes. Adequate Vitamin E intake is essential for overall health and well-being.

How can I get Vitamin E from my diet?

Vitamin E is found in various foods. Plant-based sources include nuts, seeds, and vegetable oils like sunflower and safflower oil. Green leafy vegetables, such as spinach and broccoli, also provide Vitamin E. Fortified foods, like cereals, can be additional sources. Absorption can be affected by fat intake, as Vitamin E is fat-soluble, so consuming it with dietary fat enhances absorption.

How does Vitamin E affect my health?

Vitamin E deficiency can lead to several health issues. It may cause neurological problems, which affect the nervous system, such as impaired balance and coordination. Muscle weakness and vision problems can also occur. Premature infants and individuals with fat malabsorption disorders, which hinder nutrient absorption, are at higher risk. It's important to maintain adequate Vitamin E levels to support nerve and muscle function.

Who can have low levels of Vitamin E?

Certain groups are more at risk for Vitamin E deficiency. These include individuals with fat malabsorption disorders, which hinder nutrient absorption, such as cystic fibrosis or Crohn's disease. Premature infants, who may not have sufficient stores of Vitamin E, are also at risk. People on very low-fat diets may not get enough Vitamin E, as it is a fat-soluble vitamin.

What diseases can Vitamin E treat?

Vitamin E is sometimes used as a complementary treatment for certain diseases. It may help in managing Alzheimer's disease by slowing cognitive decline, though evidence is mixed. Vitamin E's antioxidant properties, which protect cells from damage, are thought to be beneficial. However, the strength of evidence varies, and it's important to consult a healthcare provider before using it as a treatment.

How do I know if I have low levels of Vitamin E?

Diagnosing Vitamin E deficiency involves blood tests to measure serum alpha-tocopherol levels. Levels below 5 mg/L indicate a deficiency. Symptoms like muscle weakness, vision problems, and impaired coordination may prompt testing. Additional tests may be needed to identify underlying causes, such as fat malabsorption disorders, which hinder nutrient absorption. It's important to consult a healthcare provider for accurate diagnosis and treatment.

How much supplement of Vitamin E should I take?

The daily requirement of Vitamin E varies by age and life stage. For adults, the Recommended Dietary Allowance (RDA) is 15 mg per day. Pregnant women also need 15 mg, while breastfeeding women require 19 mg. The upper safe limit for adults is 1,000 mg per day. It's important to meet these requirements through diet or supplements to support overall health.

Will supplements of Vitamin E interfere with my prescription medicines?

Yes, Vitamin E supplements can interact with certain prescription medications. Vitamin E, which is an antioxidant, may increase the risk of bleeding when taken with anticoagulant medications like warfarin. It can also interact with chemotherapy drugs, potentially reducing their effectiveness. It's important to consult with a healthcare provider before starting Vitamin E supplements if you are on prescription medications to avoid adverse interactions.

Is taking too much of Vitamin E harmful?

Excessive Vitamin E supplementation can be harmful. High doses may increase the risk of bleeding, especially in people taking blood thinners. The tolerable upper intake level for adults is 1,000 mg/day. Long-term overuse can lead to hemorrhagic stroke, which is bleeding in the brain. It's important to avoid unnecessary supplementation and consult a healthcare provider before taking high doses.

What is the best supplement for Vitamin E?

Vitamin E comes in several chemical forms, with alpha-tocopherol being the most common in supplements. It is highly bioavailable, which means it's easily absorbed by the body. Other forms like gamma-tocopherol are found in foods but are less common in supplements. The choice of form may depend on specific health needs, cost, and ease of use. It's important to choose a form that suits your health goals.

Content of Selected Foods

Food Milligrams (mg) per serving Percent DV*
Wheat germ oil, 1 tablespoon 20.3 135
Sunflower seeds, dry roasted, 1 ounce 7.4 49
Almonds, dry roasted, 1 ounce 6.8 45
Sunflower oil, 1 tablespoon 5.6 37
Safflower oil, 1 tablespoon 4.6 31
Hazelnuts, dry roasted, 1 ounce 4.3 29
Peanut butter, 2 tablespoons 2.9 19
Peanuts, dry roasted, 1 ounce 2.2 15
Corn oil, 1 tablespoon 1.9 13
Spinach, boiled, ½ cup 1.9 13
Broccoli, chopped, boiled, ½ cup 1.2 8
Soybean oil, 1 tablespoon 1.1 7
Kiwifruit, 1 medium 1.1 7
Mango, sliced, ½ cup 0.7 5
Tomato, raw, 1 medium 0.7 5
Spinach, raw, 1 cup 0.6 4
  • * DV = Daily Value. FDA developed DVs to help consumers compare the nutrient contents of foods and dietary supplements within the context of a total diet. The DV for vitamin E is 15 mg for adults and children age 4 years and older [7]. One mg vitamin E = 1 mg RRR-alpha-tocopherol = 2 mg all rac-alpha-tocopherol. FDA does not require food labels to list vitamin E content unless vitamin E has been added to the food. Foods providing 20% or more of the DV are considered to be high sources of a nutrient, but foods providing lower percentages of the DV also contribute to a healthful diet.

Required (or Advised) Daily Intake

Age Male Female Pregnant Lactating
0–6 months 4 4 - -
7–12 months 5 5 - -
1–3 years 6 6 - -
4–8 years 7 7 - -
9–13 years 11 11 - -
14+ years 15 15 15 19
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