Vitamin E
An antioxidant that protects cell membranes, especially in nerves, muscles and red blood cells.
If you are short of it
Possible signs
- Tingling or numbness in hands and feet
- Muscle weakness
- Dizziness or poor balance
- Frequent infections
These signs are common and have many other causes. They are clues, not proof; a blood test and a doctor can tell.
Who is more at risk
Mostly people who cannot absorb fat (cystic fibrosis, cholestatic liver disease, some rare genetic disorders) and very premature babies. Deficiency from diet alone is rare.
Foods rich in Vitamin E
| Food | Serving | Amount | women 19–50 | men 19–50 |
|---|---|---|---|---|
| Sunflower seeds | a small handful (28 g) | 7.4 NIH | 49% | 49% |
| Almonds | a small handful (28 g) | 6.8 NIH | 45% | 45% |
| Sunflower oil | 1 tablespoon | 5.6 NIH | 37% | 37% |
| Peanut butter | 2 tablespoons | 2.9 NIH | 19% | 19% |
| Avocado | half a fruit (100 g) | 2.1 | 14% | 14% |
| Spinach (cooked) | ½ cup (90 g) | 1.9 NIH | 13% | 13% |
| Olive oil | 1 tablespoon | 1.9 | 13% | 13% |
| Mango | 1 cup pieces (165 g) | 1.5 NIH | 10% | 10% |
| Dried apricots | 5 halves (35 g) | 1.5 | 10% | 10% |
| Red bell pepper | ½ cup raw (75 g) | 1.2 | 8% | 8% |
| Broccoli (cooked) | ½ cup (80 g) | 1.1 NIH | 7.3% | 7.3% |
| Eggs | 2 large eggs | 1 | 6.7% | 6.7% |
| Kiwi | 1 medium | 1 NIH | 6.7% | 6.7% |
| Pumpkin (cooked) | ½ cup mashed (120 g) | 1 | 6.7% | 6.7% |
Unit: mg α-tocopherol. Share of the daily amount. Values marked NIH were checked against the food tables of the NIH Office of Dietary Supplements; the others are approximate and unchecked. Real foods vary with variety, brand, soil and cooking.
As a supplement
Natural d-alpha-tocopherol absorbs somewhat better than synthetic dl-alpha. Take with a meal that contains fat.
Too much
High doses (above about 400 IU a day) can thin the blood and raise bleeding risk; large trials found no heart or cancer benefit from high-dose supplements.
How much you need each day
| Group | Recommended | Upper limit |
|---|---|---|
| Infants 0–6 months | 4 | — |
| Infants 7–12 months | 5 | — |
| Children 1–3 years | 6 | 200 |
| Children 4–8 years | 7 | 300 |
| Children 9–13 years | 11 | 600 |
| Boys 14–18 years | 15 | 800 |
| Girls 14–18 years | 15 | 800 |
| Men 19–30 years | 15 | 1000 |
| Women 19–30 years | 15 | 1000 |
| Men 31–50 years | 15 | 1000 |
| Women 31–50 years | 15 | 1000 |
| Men 51–70 years | 15 | 1000 |
| Women 51–70 years | 15 | 1000 |
| Men over 70 | 15 | 1000 |
| Women over 70 | 15 | 1000 |
| Pregnant 14–18 years | 15 | 800 |
| Pregnant 19–30 years | 15 | 1000 |
| Pregnant 31–50 years | 15 | 1000 |
| Breastfeeding 14–18 years | 19 | 800 |
| Breastfeeding 19–30 years | 19 | 1000 |
| Breastfeeding 31–50 years | 19 | 1000 |
Unit: mg α-tocopherol. Upper limit applies to supplements only. US/Canada Dietary Reference Intakes (National Academies), as summarised by the NIH Office of Dietary Supplements. Other countries’ values differ slightly. These are amounts for healthy people, not treatment doses.
Interactions
Take care · Vitamin K
High-dose vitamin E (above about 400 IU a day) can interfere with vitamin K and blood clotting — important if you take a blood thinner.
Works together · Vitamin C
Vitamin C helps recycle vitamin E: antioxidants work as a team.
Medicines and habits to mention to your doctor
Warfarin (blood thinner)
Keep vitamin K intake steady (do not suddenly eat much more or less green vegetables) and tell the clinic before starting any supplement; high-dose vitamin E can add to bleeding risk.
Fat blockers (orlistat) and bile-acid binders
They reduce absorption of fat-soluble vitamins A, D, E and K. Take a multivitamin at a different time, at least 2 hours apart.
Page updated: 2026-10-08 · By Prof. E. Shalaan, Applied Sciences and AI (ASAI)