What is the vitamin E daily requirement or the recommended dietary allowance (RDA) of vitamin E? How much vitamin E per day?
Well, in this article, I examine the dosage and recommended vitamin E amounts that one should take for one’s health. I explain recommended vitamin E dosage for children and adults.
Read this article to get the best information insofar as vitamin E dosage is concerned, including symptoms of both vitamin E toxicity and deficiency.
Importance of Vitamin E in the Body
Is vitamin E important? Well, Vitamin E is an important nutrient one’s body needs in order to function the right way, and it is plentiful in many different wholesome meals.
It should be noted that this particularly important supplement shields the cells within your body against the damage caused by free radicals. It is also vital for the proper functioning of the immune system.
Finally, it assists one’s body to develop red blood cells. In general, age determines the amount one should take on a daily basis.
Recommended Vitamin E Daily Requirement
For a long time, the recommended daily allowance for vitamin E supplements was 8 milligrams (mg) for ladies and 10 milligrams for men.
Nevertheless, all these quantities ended up being elevated by the Food and Nutrition Board at the Institute of Medicine in 2000.
An RDA signifies the standard daily consumption of a new nutrient or drug substance that fits the needs of 97-98 % of healthful individuals.
In general, as stated earlier, the RDA value concerning vitamin E varies by age, although not by sexuality (one’s gender).
- Kids aged between 1 and 3 years ought to get 6 mg, or simply 9 international units, of vitamin E daily,
- Children aged between 4 and 8 years ought to get 7 mg, or simply 10.3 international units daily,
- Children aged between 9 and 13 years should get 11 mg, or simply 16.5 international units, daily,
- Teenagers, as well as grownups aged 14 years and above, deserve 15 mg, or 22.5 international units, of this vitamin on a daily basis, and
- Nursing women ought to get 19 mg, or simply 28.3 international units, on a daily basis.
Sources of Vitamin E
The simplest way to achieve your optimum daily consumption of the E vitamin is through consuming natural foods as part of your diet.
Included in this list are egg yolks, avocados, whole grain products, and wheat germ.
Margarine as well as veggie oils produced from cottonseed, corn, soybean, safflower, wheat germ, and sunflower, are among the very best sources of this amazing vitamin.
Seeds and nuts, for instance, peanuts, almonds as well as sunflower seeds, are full of this vitamin.
You should consume these types of food when still fresh regularly, simply because cooking and subsequent storage might damage the vitamin E contained in them.
Benefits of Vitamin E in the Body
Studies carried out by several healthcare bodies show that vitamin E has several benefits.
According to the findings by the National Institutes of Health Office of Dietary Supplements vitamin E has beneficial anti-inflammatory outcomes.
It is also important in immune system enhancement as well as protection against platelet aggregation.
Some recent research studies indicate that vitamin E can assist protect against or delaying the coronary disease.
However, the National Institutes of Health suggests that additional scientific studies are necessary in this area.
The Vitamin might help combat most cancers by reduction of free-radical damage as well as improving immune system function. Nonetheless, research has been pending on this subject too.
Side Effects of exceeding the daily recommended Vit. E Intake
Exceeding the daily recommended daily intake of vitamin E may result in unwanted side effects such as muscle fatigue, diarrhea, and nausea.
However, I should add that exceeding the vitamin on just a single day will not have any major side effects in both the short run or the long run.
The issue of excessive intake has been handled later in this post under the toxicity subheading.
Vitamin E Deficiency
While it may not be possible to take vitamin E on a daily basis, cases of deficiency in the body are rare. This is because the vitamin is readily available in many foods, including those stated here above.
As a result, therefore it is hard to come across anyone with symptoms of deficiency in developed countries. However, I should note here that the situation is different in developing countries.
Symptoms of Vitamin E Deficiency
The main signs and symptoms of serious deficiency of the tocopherol vitamin include:
- Nonspecific neurologic deficits
- Mild hemolytic anemia
- Retrolental fibroplasia (aka retinopathy of prematurity)
Vitamin E Toxicity
Is too much vitamin E toxic?
Vitamin E toxicity refers to the excessive intake of the vitamin in amounts extremely higher than the recommended daily allowance (RDA).
For example, when men take vitamins above 1000mg per day, there is a risk of suffering from toxicity symptoms.
Symptoms of Vitamin E Toxicity
The main symptoms noted include:
- Muscle fatigue
- Hemorrhagic stroke
- Premature death
Buy Recommended Vitamin E Supplements
The journey to taking the correct dosage of vitamin E supplements starts at the point of purchase. Many of the vitamin E supplements sold on the market meet the required dosage standards.
Here, we review some of the best vitamin E brands you can buy to ensure your intake levels are within the required limits.
The current best selling Vitamins E supplement brands on Amazon are:
- #1 Vitamin E Oil by Nature’s Bounty
- #2 Solgar Vitamin E 670 mg (1000 IU)
- #3 Nutricost Vitamin E 400 IU
- #4 NOW Supplements, Vitamin E-400 IU
References on Vitamin E Daily Requirement
- 1: MSD Manual (2020) – Vitamin E Toxicity