Vitamin E is measured in both
International Units (IU) and milligrams (mg). RDA is the Recommended Dietary
Allowance.
Group
|
RDA/IU
(dL-alpha-tocopherol)
|
RDA/mg
(alpha-tocopherol)
|
Infants (0–6
months)*
|
6 IU
|
4 mg
|
Infants (6 months to
1 year)*
|
7.5 IU
|
5 mg
|
Children (1–3
years)
|
9 IU
|
6 mg
|
Children
(4–8 years)
|
10.4 IU
|
7 mg
|
Children (9–13
years)
|
16.4 IU
|
11mg
|
Children and adults
(14 years and older)
|
22.4 IU
|
15 mg
|
Pregnant women
|
22.4 IU
|
15 mg
|
Breastfeeding
women
|
28.4 IU
|
19 mg
|
* Adequate Intake (AI)
Vitamin E is a thick, yellowish
oil. It's sold as a soft oral capsule. It comes in strengths from 100–1,000 IU. It
also
comes as a chewable tablet and an oral solution. The strength of the oral solution
is 50
mg/ml. Vitamin E oil is also available.
You should swallow vitamin E
capsules whole. Don’t chew them.
Food source
|
Nutrient content per
100 grams
|
Wheat germ
|
160 mg
|
Sunflower seeds
|
31 mg
|
Walnuts
|
22 mg
|
Corn oil
|
21 mg
|
Margarine
|
17.9 mg
|
Almonds
|
14.9 mg
|
Cabbage
|
7.0 mg
|
Peanuts
|
6.9 mg
|
Brazil nuts
|
6.5 mg
|
Cashew nuts
|
5.1 mg
|
Vitamin E is stable at room
temperature. It doesn’t need to be refrigerated. It isn’t destroyed by cooking. It
stays
active in foods that have been frozen.
Vitamin E is also stable in light
and in acid and alkali.
You may need more vitamin E if you have any of these:
- A malabsorption syndrome with steatorrhea (excess fat in the
stool)
- Lactose intolerance
- Tropical and non-tropical sprue
- Celiac disease
- Cystic fibrosis
- Ulcerative colitis
- Pancreatitis
- Surgery to remove all or part of the pancreas
(pancreatectomy)
You may need more vitamin E if you:
- Are over age 55
- You drink moderate to heavy amounts of alcohol
- Have chronic alcoholism
- Have a liver disease, such as cirrhosis
Vitamin E deficiency can cause nerve and muscle damage. This
causes:
- Loss of feeling in the arms and legs
- Loss of body movement control
- Muscle weakness
- Vision problems
It can also weaken the immune system. It may cause an increased risk
for hardening of the arteries (atherosclerosis), cancer, and cataracts.
People who are pregnant or
breastfeeding may need to take supplements. But talk to your healthcare provider before
doing so.
Symptoms of vitamin E deficiency in
newborn babies include:
- Hemolytic anemia
- Disease of the retina (retinopathy
- Swelling