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

The safe daily dosage of vitamin E.

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. Even women during pregnancy need no more. Only lactating women need 19 mg of vitamin E per day.

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 on 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.[2] Hence, researchers suggest that we should greatly increase the consumption of whole seeds, nuts, fruits and vegetables, in order, to meet our daily vitamin E needs.

On the contrary, Americans consume most vitamin E from soybean, canola, corn, and other vegetable oils. Most vegetable oils are high in omega-6s, as well. Although, omega-6 fatty acids are necessary for good health, we shouldn’t consume too much because high consumption of omega-6s may lead to chronic inflammation and disease.[3] Especially, if we don’t consume lots of omega-3s.

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

People who follow a low-fat diet should be extra careful. Firstly, 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, might be good for you to take a vitamin E supplement. You can compare prices on Amazon.

Above all, consult your doctor before taking any supplementation.

Which disease is caused due to lack of vitamin E?

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.[1]

May prevent coronary heart disease

Vitamin E may prevent heart disease, as it inhibits oxidation of LDL-cholesterol which causes atherosclerosis. Moreover, vitamin E may prevent the formation of blood clots. There are studies that have linked high vitamin E intake to lower rates 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)!

You can see the list of foods high in beta-carotene, along with other foods high in other carotenoids here.

Furthermore, consuming food containing more vitamin E than 20 mg per day seems to 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.

Omega-3s in walnuts or flaxseeds may also be beneficial for preventing or even treating Alzheimer’s disease and dementia.

Is it safe to take 400 IU vitamin E daily?

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 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. Hence, more bioavailable to the body!

Vitamin E that contains the natural form are labeled as “d”. On the contrary, the synthetic form is labeled as “dl”. Therefore, check for a “d-alpha-tocopherol” supplement.

Moreover, prefer the lowest dosage. Most supplements contain huge amounts of vitamin E per capsule. Healthy people simply don’t need such extreme dosages.

When to take vitamin E?

The best time to take vitamin E supplements is with your main meal. Especially, a meal that contains fats.

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 be bad in some cases.

Furthermore, the body can’t absorb high doses of vitamin E. Most of it won’t be absorbed actually. On the other hand, we absorb more vitamin E when we take a low dosage. Therefore, we consume a higher percentage from dietary sources.

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.[4] On the contrary, food high in vitamin E can provide steady dosages, protecting the body with its antioxidant properties, throughout the day.

Can we depend on food or do we need supplements?

There are many good dietary sources of vitamin E. Certainly, vegetable oils are pretty high in vitamin E. Also, try to eat regularly sunflower seeds, almonds, and hazelnuts. Besides vitamin E, seeds and nuts are plant-based foods packed with vitamins and minerals.

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.