Vitamin E is a fat-soluble vitamin with several forms. Naturally occurring vitamin E exists in eight chemical forms (alpha-, beta-, gamma-, and delta-tocopherol and alpha-, beta-, gamma-, and delta-tocotrienol), but alpha-tocopherol is the only one used by the human body. Its main role is to act as an antioxidant. It also helps maintain healthy skin and eyes, enhances immune function and prevents clots from forming in heart arteries.

Recommended Amounts

The Recommended Dietary Allowance (RDA) for vitamin E for males and females ages 14 years and older is 15 mg daily (or 22 international units, IU), including women who are pregnant. Lactating women need slightly more at 19 mg (28 IU) daily.

Doses for oral vitamin E generally range from 50 to 1,000 IU. The upper tolerable intake level (UL) for vitamin E is at 1,000 mg (1,500 IU) per day for supplemental vitamin E.

The adequate daily intake of vitamin E is as follows:

Recommended Dietary Allowances (RDAs) for Vitamin E (Alpha-Tocopherol)

1 mg of alpha-tocopherol is equivalent to 1.49 IU of the natural form

Signs of Deficiency

People who have digestive disorders or do not absorb fat properly (e.g., pancreatitis, cystic fibrosis, celiac disease) can develop a vitamin E deficiency. The following are common signs of a deficiency:

• Retinopathy (damage to the retina of the eyes that can impair vision)
• Peripheral neuropathy (damage to the peripheral nerves, usually in the hands or feet, causing weakness or pain)
• Ataxia (loss of control of body movements)
• Decreased immune function
• Muscle weakness
• Loss of muscle mass

Supplementation with vitamin E may be necessary in people who have digestive disorders, including chronic bowel disease, or those who have undergone gastrointestinal surgeries since their systems are less able to absorb fat-soluble vitamins.

There is no evidence of toxic effects from vitamin E found naturally in foods. Most adults who obtain more than the RDA of 22 IU daily are using multivitamins or separate vitamin E supplements that contain anywhere from 400-1000 IU daily. There have not been reports of harmful side effects of supplement use in healthy people. It is advised not to take above the recommended dose of supplements, unless directed by your doctor or healthcare professional.

Beacons Health carry a range of supplements and vitamins. Do check out our Vitamin E 400 IU softgels, manufactured in the USA.