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Vitamin E is a fat soluble vitamin present in lipids and fat tissues of the body. It is an antioxidant that helps protect cells from damage caused by free radicals. These are unstable molecules with missing electrons that form when cells burn oxygen. Vitamin E is most effective when taken with vitamin C, another antioxidant.
Two classes of chemicals in food provide the body with vitamin E: tocopherols and tocotrienols. There are eight different forms (isomers) of vitamin E. They include:
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Alpha, beta, gamma and delta tocopherol
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Alpha, beta, gamma and delta tocotrienol
The various types of vitamin E have different potencies, with alpha-tocopherol being the most accessible for the body and the form most frequently used in supplements. The Food and Nutrition Board of the National Academy of Sciences has issued the following recommended dietary allowances (RDAs) for vitamin E. The figures are expressed in milligrams of alpha-tocopherol equivalents (mg/a-TE):
|
Age and Gender |
Daily Vitamin E Intake (mg/a-TE) |
|
Males and females: Birth to 6 months |
4 |
|
Males and females: 7 months to 12 months |
5 |
|
Males and females: 1-3 years |
6 |
|
Males and females: 4-8 years |
7 |
|
Males and females: 9-13 years |
11 |
|
Males and females: 14 and older |
15 |
|
Females: Pregnant |
15 |
|
Females: Nursing |
19 |
Food and supplement labels list the amount of vitamin E in international units (IU) rather than milligrams. For conversion purposes, 1 milligram of alpha-tocopherol equivalent is equal to 1.5 international units.
Studies are mixed as to whether or not Americans are getting enough vitamin E in their diet. However, organizations such as the Institute of Medicine (IOM) have stated that most Americans do receive adequate levels of vitamin E. The upper level limit for vitamin E intake in adults is 1,000 milligrams. This is more than 65 times greater than the recommended daily intake for adults. In international units, 1,000 milligrams equates to a supplement with 1,500 IU of natural-source vitamin E or 1,100 IU of synthetic vitamin E. | 
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