The antioxidant effects of vitamin E make it a valuable addition to multivitamin supplements.
Vitamin E is a collection of compounds that partake in a variety of metabolic processes. It is most widely recognized for its:
- Antioxidant activity. Vitamin E is a potent antioxidant that helps protect cells from damage caused by oxidative stress.
Vitamin E comprises a group of fat-soluble compounds known as tocopherols and tocotrienols. Among the eight main forms, α-tocopherol is the main one used by the body and the only one known to reverse vitamin E deficiency when taken as a supplement.
The distinctive quality of vitamin E is its ability to safeguard cells from harmful free radicals by acting as an antioxidant. Subsequently, vitamin E has a wide range of potential health benefits and is included in many natural healthcare products for the skin, eyes, brain, and heart.
Although vitamin E deficiency is quite rare in today’s day and age, as many as 60% of Americans may have insufficient levels.1 And while high concentrations of vitamin E can be found in sunflower seeds, almonds, and vegetable oils, the highest percentage of vitamin E consumption actually comes from fortified foods.
Recommended Dietary Allowances (RDAs) for Vitamin E*
|0 – 12 months||4 – 5 mg||4 – 5 mg|
|1 – 8 years||6 – 7 mg||6 – 7 mg|
|9 – 13 years||11 mg||11 mg|
|14 – 18 years||15 mg||15 mg (15 mg for pregnancy, 19 mg for breast-feeding)|
|19+||15 mg||15 mg (15 mg for pregnancy, 19 mg for breast-feeding)|
* — Vitamin E is often measured in International Units (IU) in supplements. For vitamin E as DL-alpha-tocopherol, multiply IU by 0.9 to determine its amount in milligrams (mg).
Foods High in Vitamin E as α-tocopherol
|Food||Serving Size||Amount per serving (mg)|
|Sunflower oil||1 tablespoon||5.6|
|Cranberry juice||8 ounces||3.0|
|Trout (cooked)||3 ounces||2.4|
How Vitamin E Supports General Health
Vitamin E has a number a bodily functions, but is most important for its:
Vitamin E’s primary function is protecting cells from damage caused by oxidative stress. In particular, cell membranes are susceptible to damage by free radicals in a process known as lipid peroxidation.2 3
Vitamin E’s Benefits as a Multivitamin
Considering that upwards of 60% of Americans have insufficient vitamin E levels, its inclusion in multivitamins is important for helping meet the recommended dietary intake of this vital nutrient. The main role of vitamin E in the body is to contribute to antioxidant defenses that help counteract the oxidative stress produced by biological processes. In addition, there are some early indications that vitamin E’s antioxidant qualities can also help reduce the risk of chronic health disorders such as cardiovascular complications, cognitive decline, and diabetes. 4 5 6
- Multivitamins typically offer vitamin E as DL-α-tocopherol at doses of 27 – 54 mg (30 – 60 IU).
- The upper tolerable limit in adults is a daily dose of 1000 mg (1111 IU as DL-α-tocopherol).
Supplements in Review Says
- Vitamin E 13.5 mg as part of a multivitamin.
Vitamin E helps maintain the body’s antioxidant defenses. As a preeminent antioxidant, vitamin E helps protect the body against damage caused by oxidative stress.
Take at least 13.5 mg of vitamin E. Health professionals recommend adults take a multivitamin with at least 13.5 mg of vitamin E.
- Fulgoni VL, et al. Foods, Fortificants, and Supplements: Where Do Americans Get Their Nutrients? J Nutr. 2011 Oct;141(10):1847-54. ↩
- Traber MG. Vitamin E. In: Erdman JWJ, Macdonald IA, Zeisel SH, eds. Present Knowledge in Nutrition. 10th ed. Washington, D.C.: Wiley-Blackwell;2012:214-29. ↩
- Davis S, et al. α-Tocopherols modify the membrane dipole potential leading to modulation of ligand binding by P-glycoprotein. J Lipid Res. 2015;56(8):1543-50. ↩
- Petersen RC, et al. Vitamin E and donepezil for the treatment of mild cognitive impairment. N Engl J Med. 2005;352(23):2379-88. ↩
- Montero D, et al. Effect of antioxidant vitamin supplementation on endothelial function in type 2 diabetes mellitus: a systematic review and meta-analysis of randomized controlled trials. Obes Rev. 2014;15(2):107-16. ↩
- De la Fuente M, et al. Vitamin E ingestion improves several immune functions in elderly men and women. Free Radic Res. 2008;42(3):272-80. ↩