Vitamin E is a group of fat-soluble antioxidants; alpha-tocopherol is the form that meets human needs and helps protect fats in cells from oxidation1.
Stops free radicals from forming when fats oxidize, helping protect cells1.
Involved in immune function and cell signalling1.
Helps release prostacyclin, which widens blood vessels and limits platelet clumping1.
Helps form red blood cells and helps prevent unwanted clotting2.
Severe deficiency can cause nerve damage, poor coordination and muscle weakness1.
After absorption the liver takes up vitamin E and resecretes mainly alpha-tocopherol through alpha-tocopherol transfer protein, while other forms are metabolized and excreted1. Its transport follows lipoproteins, and it interacts with membrane lipids in tissues3.
| Food and serving | Amount |
|---|---|
| Wheat germ oil, 1 tbsp | 20.3 mg |
| Sunflower seeds, dry roasted, 1 oz | 7.4 mg |
| Almonds, dry roasted, 1 oz | 6.8 mg |
| Sunflower oil, 1 tbsp | 5.6 mg |
| Hazelnuts, dry roasted, 1 oz | 4.3 mg |
| Peanut butter, 2 tbsp | 2.9 mg |
| Peanuts, dry roasted, 1 oz | 2.2 mg |
| Spinach, boiled, ½ cup | 1.9 mg |
| Broccoli, boiled, ½ cup | 1.2 mg |
| Kiwifruit, 1 medium | 1.1 mg |
Amounts are alpha-tocopherol, the form that counts toward needs; most vitamin E in U.S. diets is gamma-tocopherol from vegetable oils1. Amounts per serving from1.
The same reference table draws the reference lines on your charts in Ayuvo. Needs differ in pregnancy and breastfeeding, which are not covered here.
| Age | Women | Men | Upper limit |
|---|---|---|---|
| 19–30 | 15 mg | 15 mg | 1,000 mg |
| 31–50 | 15 mg | 15 mg | 1,000 mg |
| 51–70 | 15 mg | 15 mg | 1,000 mg |
| 71+ | 15 mg | 15 mg | 1,000 mg |
RDA (Recommended Dietary Allowance) is the daily amount that meets the needs of nearly all healthy people. Per day, for adults1.
Upper limit (UL) is the most per day that is unlikely to cause harm. Applies to supplemental alpha-tocopherol (supplements and fortified foods), not vitamin E naturally in food.
The upper limit for vitamin E covers only part of your intake (from supplements and medicines only, not from food), so it is not drawn on this bar.
Signs like these have many possible causes. They are a reason to talk to a clinician, not to self-treat.
Deficiency is rare in healthy people and mainly affects those with fat-malabsorption disorders or rare inherited conditions1.
No harm has been found from vitamin E in food, but high-dose supplements may interfere with clotting; the upper limit on this page applies to supplements1.
Supplements usually provide alpha-tocopherol, sometimes mixed with other tocopherols or tocotrienols1.
Natural RRR form; the synthetic dl form is only half as active by weight1.
Synthetic all-rac form with eight stereoisomers, of which the body keeps four1.
Ester form that extends shelf life and is absorbed as well as alpha-tocopherol1.
Another ester form that the body hydrolyzes and absorbs efficiently1.
Supplements can interact with medicines. Talk to a clinician or pharmacist before you start one, especially at high doses.
d-alpha-tocopherol is the natural form, while dl-alpha-tocopherol is made synthetically. The synthetic form is a mix of eight versions, and the body only keeps some of them, so it is about half as active by weight.
High doses of alpha-tocopherol supplements can interfere with blood clotting, and two large trials found more hemorrhagic strokes in people taking them. The risk may be higher alongside blood-thinning medicines. Vitamin E from food has not been linked with these effects.
U.S. surveys suggest many diets fall below the recommended amount, though these estimates may miss oils added during cooking. Even so, clear deficiency symptoms have not been found in healthy people.
Ayuvo charts vitamin E by day, week, month and year, with the reference lines from this page, personalised by age and sex where they differ. Supplements you log in Medications count too. Free, with no account.
Or read the code: Ayuvo is open source
Facts on this page come from these sources, checked on the dates shown. Intake numbers come from Ayuvo's shared reference table, which cites the sources marked for them.
General information, not medical advice. This guide is for healthy adults and does not cover pregnancy, breastfeeding, children or medical conditions. It cannot diagnose or treat anything. Talk to a clinician before starting high-dose supplements, or if you think you may have too little or too much of a nutrient. Spotted an error? Email us.