Vitamin E: Essensial Supplement for Our Life
Recommended daily dose for vitamin E
The Recommended Dietary Allowance (RDA) for vitamin E varies by sex and age group.
- Children (ages 0-4 months): 4 mg per day
- Children (ages 7-12 months): 5 mg per day
- Children (ages 1-3): 6 mg per day
- Children (ages 4-8): 7 mg per day
- Children (ages 9-13): 11 mg per day
- Adults (ages 14 and older): 15 mg per day
- Pregnant females: 15 mg per day
- Lactating females: 19 mg per day
Vitamin E toxicity is very rare and only really occurs in people taking vitamin E supplements. As a result, a Tolerable Upper Intake Level has been set for the nutrient at 1,000 milligrams a day. Before you take more than the recommended amount of vitamin E, talk to your doctor.
Food sources for vitamin E
Oils, nuts, green leafy vegetables and fortified cereals are the most common food sources of vitamin E.
Some healthy options include:
- Wheat germ oil, 1 tbsp = 20.3 mg
- Sunflower seeds, dry roasted, 1/4 cup = 18.1 mg
- Almonds, dry roasted, 1/4 cup = 8.97 mg
- Olives, 1 cup = 4.03 mg
- Peanut butter, smooth, 2 tbsp = 4.2 mg
- Spinach, boiled, 1 cup = 1.72 mg
- Kiwi, medium, 1 = 0.85 mg
- Broccoli, steamed, 1 cup = 0.75 mg
How to get more vitamin E in your diet
Here are some quick and easy ways to get more vitamin E in your diet.
- Eat more healthy fats. Unsaturated fat sources, such as sesame, flax, and olive oils as well as nuts are full of healthy vitamin E rich fats.
- Store your foods properly. Vitamin E is very sensitive to oxygen so it’s best to store your vitamin E-rich foods in sealed, capped and sturdy containers.
- Eat unprocessed foods. Processed foods have 50 to 90 percent less vitamin E than unprocessed ones.
- Get enough vitamin C and zinc in your diet. Vitamin C and zinc help boost your body’s ability to absorb and use vitamin E.