Vitamin E RDA, Benefits and Sources

Vitamin E is present in many foods, especially certain fats and oils. It is actually a generic name for eight fat-soluble molecules which are divided into two groups tocopherols and tocotrienols. Vitamin E is also useful in preventing blood clots from forming. It promotes fertility and it reduces and prevents hot flushes in menopause. Vitamin E is also used as a skin treatment to help the skin look younger, promoting healing and cutting down the risk of scar tissue forming. Used on the skin it is also reported to help with eczema, skin ulcers, cold sores and shingles. Vitamin E is also essential for red blood cells and helps with cellular respiration and can increase stamina and endurance.

Vitamin E is a major antioxidant nutrient. Some other well known antioxidants include vitamin C and beta-carotene. An antioxidant helps the body deal with unstable chemicals called free radicals. Free radicals are produced by the body when food is converted into energy and will build up in the body over time. They increase the potential for damage to the body cells (a process called oxidative stress) which is associated with the aging process and a general decline in the central nervous system and the immune system. They are also thought to contribute to the development of various health conditions such as cancer, heart disease, and inflammation conditions for example arthritis. Furthermore antioxidants can help to prevent the conversion of nitrates found in tobacco smoke, bacon, and some vegetables into cancer-causing substances.

Vitamin E is a fat-soluble vitamin. A fat-soluble vitamin dissolves and remains in the fatty tissues of the body, reducing the need to ingest large quantities. As such symptoms from a defiency in fat-soluble vitamins may not be apparent for years. They should not be consumed in excess unless under strict medical supervision since toxic reactions from fat-soluble vitamins occur at a smaller percentage of the RDA than water-soluble vitamins.

Vitamin E RDA

children 1-3 yrs 6 mg
children 4-8 yrs 7 mg
children 9-13 yrs 11 mg
Males 14-70+ yrs 15 mg
Females 14-70+ yrs 15 mg
Pregnancy 19-50 yrs 15 mg
Lactation 19-50 yrs 19 mg

For further information on nutrients RDA see our complete list for recommended dietary allowance.

Good sources of Vitamin E (Tocopherol) are:

nuts, oils, spinach, sunflower seeds, whole grains,

We have sorted our nutrition database by foods high in vitamin e. So you can easily see how much Vitamin E (Tocopherol) is contained in different foods. You can also search through our database using the search box below or browse the Vitamin E (Tocopherol) content by food category.

Vitamin E (Tocopherol) in foods - by food category

Baby Food		Baked Products
Beef Products		Breakfast Cereals
Cereal Grains and Pasta		Dairy Products
Drinks		Ethnic Foods
Fast Foods		Fats and Oils
Fish		Fruits
Lamb, Veal, and Game Products		Legumes and Legume Products
Meals, Entrees, and Sidedishes		Nuts
Pork		Poultry Products
Sausages and Luncheon Meats		Snacks
Soups		Spices and Herbs
Sweets		Vegetables
Cakes		Fruit Juices
Soy Products		Sauces
Shellfish		Candy
Spreads		Soda
Dried Fruits		Soups
Cookies		Biscuits

3D picture of Vitamin E (Tocopherol)

Different forms or alternative names for Vitamin E (Tocopherol):
tocopherols
tocotrienols
antioxidant vitamin
d-Alpha-Tocopherol

Importance of Vitamin E (Tocopherol)

major antioxidant nutrient
retards cellular aging due to oxidation
aids supply of oxygen to the blood alleviating fatigue
helps to bring nourishment to cells
strengthens capillary walls
protects red blood cells from destructive poisons
prevents and dissolves blood clots
promotes a healthy heart


Deficiency of Vitamin E (Tocopherol) may cause:
rupture of red blood cells
loss of reproductive powers
lack of sexual vitality
abnormal fat deposits in muscles
degenerative changes in the changes in heart and other muscles
dry skin