is a fat-soluble vitamin. Fat-soluble vitamins are stored in the liver and fatty tissues. There are eight different forms of vitamin E—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:
Acting as an antioxidant in the bodyHelping with immune system function
|Age Group||Recommended Dietary Allowance|
|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|
|19+||15 mg||15 mg|
|19+ lactation||19 mg||n/a|
Symptoms of vitamin E deficiency include:
Neurologic symptoms, such as impaired balance and coordinationMuscle weaknessRetinal degeneration (thinning of the lining of the inner eye)
Vitamin E deficiency is rare. In developed countries, vitamin E deficiency is seen only in certain conditions.
People with vitamin E deficiency may also be deficient in vitamins A, D, and K.
As a fat-soluble vitamin, vitamin E is stored in the body and is not excreted in the urine like most water-soluble vitamins. Therefore, it is possible for vitamin E to accumulate in the body. The tolerable upper intake level (UL) for adults of vitamin E from dietary sources and supplements combined is 1,000 milligrams daily. For children the UL is lower.
Vitamin E content
|Wheat germ oil||1 tablespoon||20.3|
|Sunflower seeds, dry roasted||1 ounce||7.4|
|Sunflower oil||1 tablespoon||5.6|
|Hazelnuts, dry roasted||1 ounce||4.3|
|Safflower oil||1 tablespoon||4.6|
|Almonds, dry roasted||1 ounce||6.8|
|Peanut butter||2 tablespoon||2.9|
|Corn oil||1 tablespoon||1.9|
|Mango, raw||½ cup||0.7|
|Peanuts, dry roasted||1 ounce||2.2|
|Broccoli, boiled||½ cup||1.9|
The following populations may be at risk for vitamin E deficiency and may require a supplement:
People with a reduced ability to absorb dietary fat—Because vitamin E is a fat-soluble vitamin, fat is required for its absorption. Some conditions that can cause fat malabsorption include
celiac disease, pancreatic enzyme deficiency, and liver disease.
gastric bypass surgeryVery low birth weight infants—These infants are usually under the care of a neonatologist, who will evaluate and treat the premature infant's exact nutrition needs.People who suffer from abetalipoproteinemia—This is a rare inherited disorder of fat metabolism that results in poor absorption of dietary fat and vitamin E.
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. However, so far there is not good evidence that vitamin E helps in preventing cancer or heart disease. And in some studies, high doses of supplements actually increased the risk of death.
To help increase your intake of vitamin E:
Sprinkle wheat germ on your cereal or oatmeal.Add sunflower seeds or nuts to a salad or stir-fry.Add mango or blueberries to yogurt for an afternoon snack.If you take a vitamin supplement, make sure it contains vitamin E.
Lippman SM, Klein EA, Goodman PJ, et al. Effect of selenium and vitamin E on risk of prostate cancer and other cancers: the Selenium and Vitamin E Cancer Prevention Trial (SELECT). JAMA. 2009 Jan 7;301(1):39-51.
Miller ER 3rd, Pastor-Barriuso R, Dalal D, Riemersma RA, Appel LJ, Guallar E. Meta-analysis: high-dosage vitamin E supplementation may increase all-cause mortality. Ann Intern Med. 2005 Jan 4;142(1):37-46.
Stratton J, Godwin M. The effect of supplemental vitamins and minerals on the development of prostate cancer: a systematic review and meta-analysis. Fam Pract. 2011 Jun;28(3):243-52.
Last reviewed February 2013 by Brian Randall, MD
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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