The maximum safe dose of vitamin E is 1,000 mg for adults and between 200 and 800 for teenagers and kids. Most dietary supplements are considered pretty safe, as they don’t exceed these upper safe doses.
Health benefits of vitamin E
Vitamin E is actually a group of fat-soluble compounds with potent antioxidant action. Another name of vitamin E is alpha-tocopherol.
Vitamin E is a powerful antioxidant. It protects us from oxidative stress and chronic diseases associated with free radicals. For instance, oxidative stress has been linked to cancer, aging, arthritis and cataracts! In fact, vitamin E has been shown to be effective against these diseases.
Moreover, vitamin E seems to be beneficial against cardiovascular disease, asthma, allergies and diabetes.
Also, vitamin E is vital for a strong immune system and an elastic skin.
What’s the recommended daily intake?
The recommended daily intake of vitamin E is 15 mg for adults and teenagers. Children need lower doses.
We can get either the natural or synthetic form of vitamin E. But, the synthetic form is only half active as compared to the natural form.
The natural form is found in foods and certain dietary supplements labeled as “d-alpha-tocopherol”. In contrast, dietary supplements labelled as “dl-alpha-tocopherol” contain the synthetic form of vitamin E.
What’s the maximum dose of vitamin E I can safely take a day?
The maximum safe daily dose of vitamin E is 1,000 mg for adults.
Moreover, teenagers shouldn’t consume more than 800 mg of vitamin E a day. Furthermore, the maximum safe dose for children is 200-600 mg, depending on their age.
Chronic dosages higher than the maximum safe intake may cause severe adverse effects. For instance, extremely high doses of vitamin E from supplements may increase all-cause mortality, and increase the risk of high blood pressure and prostate cancer!
Additionally, vitamin E supplements may interact with certain types of medications. Thus, you should consult your physician before taking any dietary supplement containing vitamin E.
Can I get too much vitamin E from food?
The maximum dose stands only for dietary supplements. Research hasn’t found any adverse effects from consuming high amounts of vitamin E from food sources.
After all, we can’t possibly exceed the maximum safe dose of vitamin E from our diet.
Do I need dietary supplements with vitamin E?
People who follow the standard Western diet, or a diet low in fat, may fail to meet the recommended daily intake of vitamin E.
Eating reasonable amounts of healthy fats found in seeds, nuts, avocado, and olive oil could significantly increase the daily intake of vitamin E.
Certainly, healthy people who follow a well-balanced diet don’t need vitamin E supplements. We can get more than enough from food.
Common foods high in vitamin E are seeds, nuts, and certain vegetables. Sunflower seeds are the richest foods in vitamin E, providing almost 50% of the recommended daily intake per serving!
Almonds (containing 45% of the Daily Value per serving), hazelnuts (29%), peanut butter (19%), peanuts (15%), spinach (13%), broccoli (8%), kiwis (7%), mango (5%), tomato (5%), and spinach (4%) are also excellent dietary sources of vitamin E.
Do supplements exceed the maximum daily safe dose?
Most vitamin E supplements don’t exceed the upper safe dose. They contain between 180 and 670 mg of vitamin E per tablet. Hence, they’re considered pretty safe.
You can find a wide variety of vitamin E supplements on Amazon.
As a rule of thumb, prefer supplements containing low amounts of vitamin E, though. Also, prefer supplements with the natural form of vitamin E (d-alpha-tocopherol). They’re more bioavailable.
Always consult your health care provider before taking any supplement.