Vitamin E
Vitamin E is a fat-soluble vitamin, which means it can be stored in the body's fatty tissue. Thanks to its antioxidant properties, it protects the body from cell and tissue damage. It also supports the immune system and may help protect against cancer and heart disease.
Other names
- Alpha-tocopherol or alpha-tocopheryl (the biologically active form of vitamin E)
Sources
The best dietary sources of vitamin E are fatty plant-based foods such as the following:
- Seeds
- Certain nuts
- Vegetable oils extracted from those nuts
- Avocados
Vitamin E is also found in wheat germ, certain fatty fish (salmon, mackerel, sardines), and dark leafy greens.
Approximate vitamin E content
| Food | Portion | Content |
|---|---|---|
| Sunflower seeds, dry roasted | 60 mL | 8.5 mg |
| Whole almonds, dry roasted | 60 mL | 8.4 mg |
| Sunflower oil | 15 mL | 5.7 mg |
| Wheat germ, toasted | 30 g | 4.8 mg |
| Safflower oil | 15 mL | 4.7 mg |
| Hazelnuts, dry roasted | 60 mL | 4.6 mg |
| Grape seed oil | 15 mL | 4 mg |
| Pine nuts, dried | 60 mL | 3.1 mg |
| Food | Portion | Content |
|---|---|---|
| Whole eggs, cooked, scrambled | 2 large | 3 mg |
| Canola oil | 15 mL | 2.5 mg |
| Soft margarine | 15 mL | 2.1 mg |
| Peanut oil | 15 mL | 2.1 mg |
| Avocado, raw | 1 half | 2 mg |
| Spinach, boiled | 125 mL | 2 mg |
| Olive oil | 15 mL | 2 mg |
Recommended Daily Allowance (RDA)
The RDA for vitamin E is the daily vitamin E intake required to meet the needs of most healthy individuals.
Vitamin E Requirements
| Age | Men | Women |
|---|---|---|
| 1-3 years old | 6 mg | 6 mg |
| 4-8 years old | 7 mg | 7 mg |
| 9-13 years old | 11 mg | 11 mg |
| 14-18 years old | 15 mg | 15 mg |
| Age | Men | Women |
|---|---|---|
| 19-50 years old | 15 mg | 15 mg |
| > 50 years old | 15 mg | 15 mg |
| Pregnancy | 15 mg | |
| Breastfeeding | 19 mg |
Deficiency
Since vitamin E can be stored in the body, deficiency is rare. Various health problems that affect nutrient absorption, such as cystic fibrosis, Crohn's disease, and certain liver diseases, can increase the risk of deficiency.
Vitamin E deficiency can lead to the following:
- Fragility of red blood cells, causing anemia
- Impaired development of the nervous system and coordination in children
- Higher incidence of cardiovascular disease (according to some studies)
Toxicity
Vitamin E toxicity is uncommon. Sometimes, high doses can increase the risk of bleeding and hemorrhage. Weakness, headaches, fatigue, nausea, diarrhea, and blurred vision have also been observed.
Supplements
If you eat plenty of vegetables, fruit, and whole grains and a moderate amount of unsaturated fats from sources like vegetable oils, nuts and seeds, and fish, you should be able to meet your vitamin E requirements without taking supplements.
Supplemental vitamin E content is measured in either milligrams of alpha-tocopherol equivalents (a-TE) or international units (IU). Alpha-TE refers to the amount of biologically active vitamin E.
When choosing a supplement, look for ones containing natural vitamin E, as synthetic products contain different forms of the vitamin, some of which are harder for the body to use.
High doses of vitamin E can reduce blood clotting and should be avoided, especially in people taking warfarin (Coumadin).
Always watch your diet:
it has a strong impact on your health!© Copyright Vigilance Santé
The patient information leaflets are provided by Vigilance Santé Inc. This content is for information purposes only and does not in any manner whatsoever replace the opinion or advice of your health care professional. Always consult a health care professional before making a decision about your medication or treatment.