Vitamin E is key for strong immunity and healthy skin and eyes. In recent years, vitamin E supplements have become popular as antioxidants. These are substances that protect cells from damage.
Why do people take vitamin E?
Many people use vitamin E supplements in the hopes that the vitamin's antioxidant properties will prevent or treat disease. Early lab studies of vitamin E supplements were promising. But studies of vitamin E in people have been disappointing. Studies of vitamin E for cancer, heart disease, diabetes, Alzheimer's disease, cataracts, and many other conditions have been inconclusive.
So far, the only established benefits of vitamin E supplements are in people who have an actual deficiency. However, vitamin E deficiencies are rare. They're more likely in people who have diseases, such as digestive problems and cystic fibrosis. People on very low-fat diets may also have low levels of vitamin E.
How much vitamin E should you take?
The recommended dietary allowance (RDA) includes the vitamin E you get from both the food you eat and any supplements you take.
|
Category |
Vitamin E (alpha-tocopherol): Recommended Dietary Allowance (RDA) |
|
CHILDREN |
|
|
1-3 years |
6 mg/day (9 IU) |
|
4-8 years |
7 mg/day (10.5 IU) |
|
9-13 years |
11 mg/day (16.5 IU) |
|
FEMALES |
|
|
14 years and up |
15 mg/day (22.5 IU) |
|
Pregnant |
15 mg/day (22.5 IU) |
|
Breastfeeding |
19 mg/day (28.5 IU) |
|
MALES |
|
|
14 years and up |
15 mg/day (22.5 IU) |
The tolerable upper intake levels of a supplement are the highest amount that most people can take safely. Higher doses might be used to treat vitamin E deficiencies. But you should never take more unless a doctor says so.
|
Category |
Tolerable Upper Intake Levels (UL) of |
|
1-3 years |
200 mg/day (300 IU) |
|
4-8 years |
300 mg/day (450 IU) |
|
9-13 years |
600 mg/day (900 IU) |
|
14-18 years |
800 mg/day (1,200 IU) |
|
19 years and up |
1,000 mg/day (1,500 IU) |
Because vitamin E is fat-soluble, supplements are best absorbed with food.
Can you get vitamin E naturally from foods?
Most people get enough vitamin E from food. Good sources of vitamin E include:
- Vegetable oils
- Green leafy vegetables, like spinach
- Fortified cereals and other foods
- Eggs
- Nuts
What are the risks of taking vitamin E?
- Side effects. Topical vitamin E can irritate the skin. Overdoses of vitamin E supplements can cause nausea, headache, bleeding, fatigue, and other symptoms.
- Interactions. People who take blood thinners should not take vitamin E supplements without talking to a doctor first. If you take any medication, it's best to check with your doctor to make sure vitamin E supplements won't interfere.
- Risks. Vitamin E supplements have unclear benefits and risks. So don't use them in high doses or for the long term unless your doctor suggests it.
