Vitamin E (tocopherol) daily dose

Vitamin E is an antioxidant that protects red blood cells and may play a role in immune function, DNA repair and other metabolic functions. It’s long been thought that diets rich in antioxidants, such as vitamin E, could help lower the risk of some cancers and other conditions, such as heart disease. However, recent studies suggest that vitamin E supplements don’t provide the same health benefits as dietary sources do, and may even be harmful to your health. In fact, some research indicates that vitamin E supplementation in high doses may increase the risk of heart failure or death. If vitamin E is taken with certain other supplements, it may slow the progression of early age-related macular degeneration. But it’s best not to use vitamin E for this purpose until you’ve discussed the pros and cons, and safe dosages, with your doctor.

Vitamin E (tocopherol) daily dose

AgeVitamin E (tocopherol)
(acceptable
intakes) (h)
mg a-TE/ day
0 - 6 months2.7 (i)
7-11 months2.7 (i)
1-3 years5 (k)
4-6 years5 (k)
7-9 years7 (k)
10-18 years
Males
10
10-18 years
Females
7.5
Males
19 - 65 years
10
Females
19-50 years
(pre- menopausal)
7.5
Females
51-65 years
(menopausal)
7.5
65 + years Males10
65 + years Females7.5
Pregnancy(i)
Lactation(i)

(h)Data were considered insufficient to formulate recommendations for this vitamin so that “acceptable intakes” are listed instead.  This represents the best estimate of requirements, based on the currently acceptable intakes that support the known function of this vitamin.
(i)For pregnancy and lactation there is no evidence of requirements for vitamin E that are any different from those of older adults. Increased energy intake during pregnancy and lactation is expected to compensate for increased need for infant growth and milk synthesis. Breast milk substitutes should not contain less than 0.3mg α-tocopherol equivalents (TE)/100 ml of reconstituted product, and not less than 0.4 mg TE/g PUFA.  Human breast milk vitamin E is fairly constant at 2.7 mg for 850 ml of milk.
(k)Values based on a proportion of the adult acceptable intakes.

Vitamin E (tocopherol) Food sources: vegetable oils, wheat germ, whole-grain products, avocados and nuts (especially almonds)

Foods High in Vitamin E

FoodAmountIU*
*1 IU = 1 mg alpha-cocopherol
Oil1 Tbsp6.7
Mayonnaise1 Tbsp3.4
Margarine1 Tbsp2.7
Salad dressing1 Tbsp2.2
Sunflower seeds0,5 cup27.1
Almonds0,5 cup12.7
Peanuts0,5 cup4.9
Cashews0,5 cup0.7
Sweet potato0,5 cup6.9
Collard greens0,5 cup3.1
Asparagus0,5 cup2.1
Spinach, raw1 cup1.5
Wheat germ2 Tbsp4.2
Bread, whole, wheat1 slice2.5
Bread, white1 slice1.2
Crab3 oz4.5
Shrimp3 oz3.7
Fish3 oz2.4