Vitamin E
Fat-soluble antioxidant that protects cell membranes from oxidative damage. Supports immune function.
Recommended Daily Allowance (RDA)
Daily Requirements by Life Stage 16 groups
| Life Stage | RDA / AI (mg/day) | Upper Limit (mg/day) |
|---|---|---|
| Children 1-3 years | 6.0 | 200 |
| Children 4-8 years | 7.0 | 300 |
| Males 9-13 years | 11.0 | — |
| Females 9-13 years | 11.0 | — |
| Males 14-18 years | — | — |
| Females 14-18 years | — | — |
| Males 19-30 years | 15.0 | 1,000 |
| Females 19-30 years | 15.0 | 1,000 |
| Males 31-50 years | — | — |
| Females 31-50 years | — | — |
| Males 51-70 years | — | — |
| Females 51-70 years | — | — |
| Males 70+ years | — | — |
| Females 70+ years | — | — |
| Pregnancy | 15.0 | — |
| Lactation | 19.0 | — |
Top Foods Highest in Vitamin E
Amount per 100g serving. Values in mg per 100g.
Foods Highest in Vitamin E (Table)
| # | Food | Per 100g | Group |
|---|---|---|---|
| 1 | Oil, wheat germ | 149 mg | Fats and Oils |
| 2 | Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes | 80.5 mg | Breakfast Cereals |
| 3 | Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey | 51.9 mg | Beverages |
| 4 | Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan | 51.9 mg | Beverages |
| 5 | Babyfood, cereal, whole wheat, with apples, dry fortified | 50.0 mg | Baby Foods |
| 6 | Oil, hazelnut | 47.2 mg | Fats and Oils |
| 7 | Oil, safflower, salad or cooking, high oleic (primary safflo | 46.0 mg | Fats and Oils |
| 8 | Peanut butter, chunky, vitamin and mineral fortified | 43.2 mg | Legumes and Legume Products |
| 9 | Peanut butter, smooth, vitamin and mineral fortified | 43.2 mg | Legumes and Legume Products |
| 10 | Seeds, sunflower seed kernels, dried | 41.2 mg | Nut and Seed Products |
| 11 | Oil, sunflower, linoleic, (partially hydrogenated) | 41.1 mg | Fats and Oils |
| 12 | Oil, industrial, mid-oleic, sunflower | 41.1 mg | Fats and Oils |
| 13 | Oil, sunflower, linoleic (less than 60%) | 41.1 mg | Fats and Oils |
| 14 | Oil, sunflower, high oleic (70% and over) | 41.1 mg | Fats and Oils |
| 15 | Oil, sunflower, linoleic, (approx. 65%) | 41.1 mg | Fats and Oils |
| 16 | Oil, almond | 39.2 mg | Fats and Oils |
| 17 | Spices, chili powder | 38.1 mg | Spices and Herbs |
| 18 | Margarine-like spread, BENECOL Light Spread | 37.2 mg | Fats and Oils |
| 19 | Seeds, sunflower seed kernels, oil roasted, with salt added | 36.3 mg | Nut and Seed Products |
| 20 | Seeds, sunflower seed kernels, oil roasted, without salt | 36.3 mg | Nut and Seed Products |
Health Effects of Vitamin E
Vitamin E is the body's primary fat-soluble antioxidant, protecting cell membrane polyunsaturated fatty acids from oxidative damage. It also supports immune function and cell signaling.
Vitamin E deficiency is rare, occurring mainly with fat malabsorption disorders. Causes peripheral neuropathy, ataxia, retinopathy, and impaired immune function.
High-dose vitamin E supplements (>400 IU/day) may increase bleeding risk and all-cause mortality. UL is 1,000mg/day of alpha-tocopherol from supplements.
Absorption & Interactions
Absorbed with dietary fat via bile-salt-dependent passive diffusion. Alpha-tocopherol transfer protein in the liver preferentially selects alpha-tocopherol for distribution; other forms are metabolized.
Other Vitamins
Frequently Asked Questions
How much Vitamin E do I need per day?
Adult males need 15.0 mg/day and adult females need 15.0 mg/day.
Which food has the most Vitamin E?
The food highest in Vitamin E is Oil, wheat germ with 149 mg per 100g.
What does Vitamin E do in the body?
Fat-soluble antioxidant that protects cell membranes from oxidative damage. Supports immune function.