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Vitamin E Requirements and Dietary Sources

Vitamin Guide

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Updated February 04, 2014

vegetable oils and vitamin E

Vegetables oils are rich in vitamin E.

Jillian Pond

Vitamin E is a member of the fat-soluble family of vitamins that also includes vitamin D, vitamin K and vitamin A. It's important as an antioxidant that protects the cells of your body from free radical damage.

Vitamin E is also a component of the immune system and is necessary to repair DNA.

Daily Requirements

1 to 3 years: 6 milligrams per day
4 to 8 years: 7 milligrams per day
9 to 13 years: 11 milligrams per day
14+ years 15: milligrams per day

Vitamin E is found in raw and roasted nuts and seeds, vegetables oils, cereals and dark green leafy vegetables. Deficiency is rare. Vitamin E, along with other antioxidants and zinc, has been used successfully to reduce the risk of advanced macular degeneration.

Vitamin E supplements have also been recommended for the prevention of heart disease and some forms of cancer, but research studies have given mixed results, so there is not enough evidence to back up these claims.

Also known as: Tocopherols

Sources:

Office of Dietary Supplements. "Dietary Supplement Fact Sheet: Vitamin E." National Institutes of Health. Updated 08/2007.

National Eye Institute. "AREDS." National Institutes of Health. Updated 10/2008.

 

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