What’s a safe daily dosage of vitamin E for adults?

daily needs | deficiency | heart disease | cancer | eyesight | dementia | is 400 IU safe | food vs supplements | dietary sources

The recommended daily vitamin E dosage for adults is 15 mg.

Lactating women require 19 mg of vitamin E per day. Pregnant women don’t require higher dosages, though.

Furthermore, kids and teens need about 7 mg and 11 mg of vitamin E per day, respectively.[1]

Is vitamin E deficiency common?

According to a study published in the Journal of Nutrition with more than 4,000 participants, most people who follow a standard American diet fail to consume the recommended daily intake of vitamin E. Thus, researchers suggest that we should substantially increase the consumption of whole seeds, nuts, fruits and vegetables in order to meet our daily vitamin E needs.[2]

In fact, Americans consume vitamin E mainly from soybean, canola, corn, and other vegetable oils. Most vegetable oils are high in omega-6s, though. Although, omega-6 fatty acids are necessary for good health, we shouldn’t consume too much. High consumption of omega-6s may lead to chronic inflammation and disease. Especially, if we don’t consume high doses of omega-3.[3]

Certainly, following a well-balanced diet rich in seeds, nuts, fruits, and vegetables provides more than enough vitamin E for healthy adults.

People who follow a low-fat diet should be very cautious with vitamin E intake. First, the digestive tract requires fat to absorb vitamin E. Secondly, most vegetable oils are rich in vitamin E.

Keep in mind, that vitamin E deficiency symptoms aren’t always obvious. So if you don’t follow a well-balanced diet, you might benefit from taking a vitamin E supplement. You’ll find a wide variety on iHerb.

Certainly, you have to consult your healthcare provider before taking any dietary supplement.

Low dosages of vitamin E can be dangerous

Vitamin E has powerful antioxidant and anti-inflammatory actions. So, vitamin E boosts the immune system, and also it may protect against heart disease, some types of cancer, cognitive decline, and eye disorders.

May prevent coronary heart disease

Vitamin E is good for the heart. It inhibits oxidation of LDL-cholesterol, which causes atherosclerosis. Moreover, vitamin E may prevent the formation of blood clots and lower the risk of heart disease.

May prevent cancer

The antioxidant properties of vitamin E may also protect from some types of cancer. Vitamin E can enhance the immune system and block the formation of carcinogenic compounds. It seems that vitamin E may be beneficial against breast cancer, colon cancer, and prostate cancer.

In many cases, doses up to 400 IU for many years have been provided to patients without significant side effects.

May protect good vision

It seems that nutrients with antioxidant functions, such as vitamin E are good for preventing or even treating age-related macular degeneration and cataracts.

According to studies, we may protect our good eyesight taking a daily dosage of 400 IU of vitamin E, along with beta-carotene (15 mg), vitamin C (500 mg), zinc (80 mg), and copper (2 mg)!

Furthermore, consuming more than 20 mg of vitamin E per day may lower the risk of developing age-related macular degeneration!

May delay the onset of Alzheimer’s disease or dementia

Free radicals may damage neurons over time, causing cognitive decline and neurodegenerative diseases, such as Alzheimer’s disease or dementia. Therefore, consuming foods high in antioxidants, such as vitamin E, might be helpful.

Certainly, more research is needed for proving the effectiveness of vitamin E supplementation and their role in reducing the risk of developing certain diseases.

Vitamin E for elastic face & shiny face

Moreover, high doses of vitamin E are good for the skin. Vitamin E protects your face from sun radiation, reduces wrinkles, and keeps your skin elastic!

Is it safe to take 400 IU of vitamin E per day?

According to the National Institutes of Health, adults can safely take a daily dosage of vitamin E up to 1,000 mg (or 1,500 IU of the natural form) from supplements. This dosage is huge, though. Most healthy adults need only 15 mg of vitamin E a day. Therefore, a daily vitamin E dosage of 400 IU is considered pretty safe.

Certainly, you should consult your doctor before taking vitamin E supplements. Especially, if you’re on medication. For instance, pretty high dosages of vitamin E, along with anticoagulant or antiplatelet medications, such as warfarin (Coumadin) can increase the risk of bleeding.

What type of vitamin E supplement to prefer?

You better prefer vitamin E supplements that contain the natural form of alpha-tocopherol, as it’s twice as active compared to the synthetic form. We absorb it more easily.

Vitamin E supplements that contain the natural form are labeled as “d”. On the contrary, the synthetic form is labeled as “dl”. So, “d-alpha-tocopherol” supplements contain the natural form of vitamin E.

Moreover, most supplements contain much higher doses of vitamin E per capsule than the required or even the maximum safe dose. Hence, healthy people better prefer vitamin E supplements with the lowest amount of vitamin E.

What’s the best time to take vitamin E supplements?

It’s best to take vitamin E supplements with a meal. Especially, a meal that contains fats. Vitamin E is a fat-soluble vitamin. The digestive tract requires fat to absorb it. Good sources of fat are seeds, nuts, avocado, and olive oil.

Why is food the best source of vitamin E?

Most noteworthy, it’s pretty safe to consume high dosages of vitamin E from food. Eating foods high in vitamin E hasn’t any adverse effects. Overdose of vitamin E from dietary sources is highly unlikely. Only extreme dosages of vitamin E from supplements may cause side effects.

In any case, the body can’t absorb high doses of vitamin E. In fact, most of it isn’t absorbed. On the other hand, we absorb more vitamin E when we consume low dosages.

Moreover, vitamin E gets in the body pretty fast. Taking a pill in the morning can protect you only for 4 hours. The rest of the day, you’re probably exposed to oxidative stress. On the contrary, food high in vitamin E can provide steady dosages of vitamin E, protecting the body with its antioxidant properties, throughout the day.[4]

Can we depend on food to get the recommended daily intake?

There are many good dietary sources of vitamin E. First, many vegetable oils are excellent dietary sources of vitamin E. Also, sunflower seeds, almonds, and hazelnuts are common foods high in vitamin E.

vitamin E
mg/100g
wheat germ oil149,4
sunflower oil41,08
rice bran oil32,3
grapeseed oil28,8
sunflower seeds26,1
almonds23,5
canola oil17,5
hazelnuts15,03
corn oil14,3
apricots, dried4,3
avocado, Florida2,6
spinach2
kiwi1,3
The best dietary sources of vitamin E.