What it does in the body
- Lipid peroxidation chain-breaking antioxidant in cell membranes
- Immune cell function enhancement (T-cell proliferation)
- Anti-platelet aggregation and vasodilation
- Protection of LDL from oxidation
- Neurological function maintenance
How much you need (Daily Value)
| Group | Recommended | Source |
|---|---|---|
| Adult male | 15 mg alpha-tocopherol | NIH/IOM |
| Adult female | 15 mg alpha-tocopherol | NIH/IOM |
| Pregnancy | 15 mg alpha-tocopherol | WHO/IOM |
| Children | 6-11 mg (ages 1-13) | WHO |
| Older adults | 15 mg alpha-tocopherol | NIH |
Richest food sources
| Food | Amount | Where |
|---|---|---|
| Wheat germ oil | 20.3 mg per tablespoon | global |
| Sunflower seeds | 35.2 mg per 100g | global |
| Almonds | 25.6 mg per 100g | Mediterranean/Americas |
| Hazelnuts | 15.0 mg per 100g | Europe/Turkey |
| Avocado | 2.1 mg per 100g | Americas |
| Red palm oil | 15.9 mg tocotrienols per 100ml | West Africa/Southeast Asia |
| Spinach (cooked) | 2.1 mg per 100g | global |
| Olive oil (extra virgin) | 14.4 mg per 100ml | Mediterranean |
In our food database, per 100 g
Highest among our free foods — open the Food Explorer to compare.
If you don't get enough
Mild: Increased oxidative stress markers, mildly impaired immune response
Moderate: Peripheral neuropathy, myopathy, retinopathy
Severe: Spinocerebellar ataxia (ataxia with vitamin E deficiency — AVED), hemolytic anemia in premature infants, severe neuropathy
Time to onset: 5-10 years to deplete body stores in adults; premature infants can become deficient within weeks
Too much
Upper limit: 1000 mg (1500 IU natural, 1100 IU synthetic)/day for adults
Increased bleeding risk (inhibits vitamin K-dependent clotting factors), nausea, diarrhea, fatigue. Meta-analyses suggest increased all-cause mortality at >400 IU/day.
How well you absorb it
20-80% depending on fat content of meal; absorbed via micelle formation in small intestine
Helped by: Dietary fat (medium and long-chain), Concurrent vitamin C (regenerates oxidized vitamin E), Selenium (works synergistically in glutathione peroxidase system)
Hindered by: Very low-fat diets, Mineral oil, Olestra, Iron supplements (can oxidize vitamin E in the gut)
Cooking & storage
Vitamin E is moderately heat-sensitive. Frying at high temperatures destroys 30-50% of vitamin E. Refining of vegetable oils removes significant amounts. Cold-pressed oils retain more vitamin E.
Nutrisize Health totals every nutrient from what you actually eat, against targets set for your age and sex, and flags what's short — across 4,995 foods, on your device.
