VITAMIN E: TOCOPHEROL

VITAMIN E: TOCOPHEROL

Vitamin E benefits the body by acting as an antioxidant, and protecting vitamins A 

and C, red blood cells, and essential fatty acids from destruction. Research from decades ago suggested that taking antioxidant supplements, vitamin E in particular, might help prevent heart disease and cancer. However, newer findings indicate that people who 

take antioxidant and vitamin E supplements are not better protected against heart disease and cancer than non-supplement users. Many studies show a link between regularly eating an antioxidant rich diet full of fruits and vegetables, and a lower risk for heart disease, cancer, and several other diseases. Essentially, recent research indicates that to receive the full benefits of antioxidants and phytonutrients in the diet, one should consume these compounds in the form of fruits and vegetables, not as supplements.

 Food Sources for Vitamin E

About 60 percent of vitamin E in the diet comes from vegetable oil (soybean, corn, 

cottonseed, and safflower). This also includes products made with vegetable oil 

(margarine and salad dressing). Vitamin E sources also include fruits and 

vegetables, grains, nuts (almonds and hazelnuts), seeds (sunflower) and fortified 

cereals.

 RDA

The Recommended Dietary Allowance (RDA) for vitamin E is based on the most

active and usable form called alpha-tocopherol. RDA guidelines state that males 

and females over the age of 14 should receive 15 mcg of alpha-tocopherol per day. 

Consuming vitamin E in excess of the RDA does not result in any added benefits.

 Vitamin E Deficiency

Vitamin E deficiency is rare. Cases of vitamin E deficiency usually only occur in 

premature infants and in those unable to absorb fats. Since vegetable oils are good 

sources of vitamin E, people who excessively reduce their total dietary fat may not get enough vitamin E.

 Vitamin E toxicity

Vitamin E obtained from food usually does not pose a risk for toxicity.

Supplemental vitamin E is not recommended due to lack of evidence supporting

any added health benefits. Megadoses of supplemental vitamin E may pose a

hazard to people taking blood-thinning medications such as Coumadin (also known as warfarin) and those on statin drugs.