Vitamin E is a fat-soluble vitamin. Fat-soluble vitamins are stored in the liver and fatty tissues. There are eight different forms of vitamin E, and each has its own biologic activity. Alpha-tocopherol is the most active form of vitamin E in humans. It is an antioxidant—a substance that acts to protect the body's cells against the effects of free radicals. Free radicals are normal by-products of metabolism, but they can cause cell damage.
Vitamin E's functions include:
Age Group | Recommended Dietary Allowance | |
---|---|---|
Females | Males | |
1-3 | 6 milligrams (mg) | 6 mg |
4-8 | 7 mg | 7 mg |
9-13 | 11 mg | 11 mg |
14-18 | 15 mg | 15 mg |
14-18 lactation | 19 mg | n/a |
19+ | 15 mg | 15 mg |
19+ lactation | 19 mg | n/a |
Symptoms of vitamin E deficiency include:
Those occur mostly in areas of the world with very poor diets. In developed countries, vitamin E deficiency is seen only in certain conditions.
As a fat-soluble vitamin, vitamin E is stored in the body and not excreted in the urine like most water-soluble vitamins. Therefore, it is possible for vitamin E to accumulate in the body and reach toxic levels. The tolerable upper intake level (UL) for vitamin E from dietary sources and supplements combined is 1,000 milligrams. Symptoms of toxicity include:
Food | Serving size |
Vitamin E content
milligrams (mg) |
---|---|---|
Wheat germ oil | 1 tablespoon | 27.0 |
Sunflower seeds, dry roasted | 1 ounce | 14.3 |
Sunflower oil | 1 tablespoon | 7.1 |
Hazelnuts, dry roasted | 1 ounce | 6.8 |
Tomato puree, canned | 1 cup | 6.3 |
Safflower oil | 1 tablespoon | 6.0 |
Almond oil | 1 T | 5.5 |
Wheat germ, toasted | 1/4 cup | 5.3 |
Papaya | 1 medium | 3.4 |
Peanut butter, creamy | 2 tablespoon | 3.2 |
Corn oil | 1 tablespoon | 3.0 |
Canola oil | 1 tablespoon | 2.9 |
Avocado | 1 medium | 2.3 |
Mango, raw | 1 medium | 2.3 |
Peanuts, dry roasted | 1 ounce | 2.1 |
Almonds, dry roasted | 1 ounce | 1.6 |
Blueberries | 1 cup | 1.5 |
Broccoli, boiled | 1/2 cup | 1.3 |
Pumpkin, canned | 1/2 cup | 1.3 |
The following populations may be at risk for vitamin E deficiency and may require a supplement:
Free radicals are normal by-products of metabolism, but they can cause chain reactions that result in significant cell destruction. This cell destruction can, in turn, increase the risk for chronic diseases, including certain forms of cancer. Antioxidants have the ability to stop this chain reaction. Vitamin E functions in the body as an antioxidant. Because of this antioxidant capability, vitamin E is being studied for a possible role in chronic disease prevention.
It appears that vitamin E may protect against coronary artery disease. In addition, it is claimed to be useful in inflammatory diseases, such as arthritis, and in the prevention of some forms of cancer. But, only one study found a decrease in risk for prostate cancer with vitamin E supplementation in a population of male smokers . Definitely, more research is needed in this area.
To help increase your intake of vitamin E:
RESOURCES:
American Dietetic Association
http://www.eatright.org/
United States Department of Agriculture
http://www.usda.gov/wps/portal/usdahome/
CANADIAN RESOURCES:
Canadian Council on Food and Nutrition
http://www.ccfn.ca/
Dietitians of Canada
http://www.dietitians.ca/
References
Duyff RL. The American Dietetic Association's Complete Food & Nutrition Guide. 3rd ed. Hoboken, NJ: John Wiley & Sons, Inc; 2006.
Facts about dietary supplements. National Institutes of Health website. Available at: http://www.nih.gov .
Food and Nutrition Information Center, US Department of Agriculture website. Available at: http://fnic.nal.usda.gov/nal_display/index.php?tax_level=1&info_center=4 .
Garrison RH, Somer E. The Nutrition Desk Reference. New Canaan, CT: Keats Publishing; 1995.
Heinonen OP, Albanes D, Virtamo J, et al. Prostate cancer and supplementation with alpha-tocopherol and beta-carotene: incidence and mortality in a controlled trial. J Natl Cancer Inst. 1998;90:440.
Mottram P, Shige H, Nestel P. Vitamin E improves arterial compliance in middle-aged men and women. Atherosclerosis. 1999;145:399.
Last reviewed February 2009 by Maria Adams, MS, MPH, RD
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
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