Vitamin E is a fat-soluble vitamin that works as an antioxidant. Healthy people rarely become deficient, and high-dose supplements carry real risks, so more is not better. This guide covers daily needs, food sources, deficiency, the upper limit and medicine interactions, based on the NIH Office of Dietary Supplements consumer fact sheet.
How Much Vitamin E Do You Need Each Day?
The NIH lists these recommended daily amounts in milligrams:
- Children 1 to 3 years: 6 mg; 4 to 8 years: 7 mg; 9 to 13 years: 11 mg
- Teens and adults: 15 mg
- Pregnant women: 15 mg
- Breastfeeding women: 19 mg
On supplement labels, 1 IU of natural vitamin E equals 0.67 mg and 1 IU of synthetic vitamin E equals 0.45 mg. Natural d-alpha-tocopherol is about twice as potent as synthetic dl-alpha-tocopherol.
Best Food Sources of Vitamin E
Vitamin E from food is not harmful. The NIH notes that most Americans get less than the recommended amount, but healthy people rarely show clear signs of deficiency.
- Vegetable oils such as wheat germ, sunflower and safflower oil
- Nuts, especially almonds, hazelnuts and peanuts
- Sunflower seeds
- Green vegetables such as spinach and broccoli
- Fortified cereals, fruit juices, margarines and spreads
Vitamin E Deficiency
Deficiency is very rare in healthy people. It is almost always linked to conditions that stop the body absorbing fat, such as Crohn disease, cystic fibrosis and certain rare inherited disorders. Signs include nerve and muscle damage causing loss of feeling in the arms and legs, loss of control of body movements, muscle weakness, vision problems and a weakened immune system.
Vitamin E Supplements and the Upper Limit
Most once-daily multivitamins contain about 13.5 mg of vitamin E, while vitamin E-only products commonly contain 67 mg or more. The upper limit for adults is 1,000 mg a day from supplements, which equals 1,500 IU of natural or 1,100 IU of synthetic vitamin E. Limits for children are lower.
Risks of High-Dose Vitamin E
- High supplement doses may increase the risk of bleeding and hemorrhagic stroke.
- A large study found that 180 mg a day (400 IU) of synthetic vitamin E for several years raised the risk of prostate cancer in men.
- The NIH says research finds no heart-disease benefit from vitamin E supplements and that it does not appear to prevent cancer.
Vitamin E and Medicine Interactions
- Anticoagulant and antiplatelet medicines such as warfarin: vitamin E can increase the risk of bleeding.
- Statin plus niacin: vitamin E taken with other antioxidants reduced the heart-protective effect of the combination in one study.
- Chemotherapy and radiation: antioxidant supplements may change how well treatment works, so talk to your oncologist before taking vitamin E.
When to See a Doctor
- You take warfarin or another blood thinner and want to use a vitamin E supplement
- You are in cancer treatment
- You have a condition that affects fat absorption
- You have numbness, weakness or balance problems
Frequently Asked Questions
How much vitamin E do adults need per day?
Adults need 15 mg of vitamin E a day, and breastfeeding women need 19 mg, according to the NIH.
Which foods are rich in vitamin E?
Wheat germ, sunflower and safflower oils, almonds, hazelnuts, peanuts, sunflower seeds, spinach, broccoli and fortified foods.
Is vitamin E deficiency common?
No. It is very rare in healthy people and is usually linked to conditions that reduce fat absorption.
What is the upper limit for vitamin E?
For adults it is 1,000 mg a day from supplements, which equals 1,500 IU of natural or 1,100 IU of synthetic vitamin E.
Does vitamin E interact with blood thinners?
Yes. It can increase bleeding risk with anticoagulant and antiplatelet drugs such as warfarin, so check with your doctor.
Related reading: Vitamin C daily needs and food sources | Vitamin A daily needs and pregnancy safety | Vitamin K daily needs and warfarin safety
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Medical disclaimer: this article is for general information and does not replace advice from a qualified doctor. Do not start, stop or change any supplement or medicine without medical advice.