How much Vitamin E (Tocopherol) should I take daily?
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Daily Vitamin E (Tocopherol) Intake Recommendations
Recommended Daily Allowance (RDA) for Vitamin E
The recommended daily allowance (RDA) for vitamin E, specifically as α-tocopherol, varies by country and organization. In the United States, the RDA is set at 15 mg/day for both men and women. This recommendation is based on the 2000 Dietary Reference Intakes (DRIs) which increased the RDA from previous values of 10 mg/day for men and 8 mg/day for women.
Adequate Intake (AI) Levels in Europe
In Europe, the European Food Safety Authority (EFSA) has set Adequate Intake (AI) levels for vitamin E due to the lack of sufficient data to establish Average Requirements (ARs) and Population Reference Intakes (PRIs). For adults, the AI is set at 13 mg/day for men and 11 mg/day for women. For children, the AI varies by age group: 6 mg/day for ages 1 to <3 years, 9 mg/day for ages 3 to <10 years, and 13 mg/day for boys and 11 mg/day for girls aged 10 to <18 years.
Global Intake Patterns
Despite these recommendations, actual intake of vitamin E often falls short. Surveys indicate that mean vitamin E intakes in Europe range between 7.8 and 16.0 mg/day. In the United States, only 8.0% of men and 2.4% of women meet the estimated average requirement of 12 mg/day from food alone. Globally, 82% of vitamin E intakes are below the recommended 15 mg/day, with 91% in North and South America, 79% in the Asia-Pacific region, and 80% in Europe.
Factors Influencing Vitamin E Requirements
The intake of polyunsaturated fatty acids (PUFA) can affect the daily requirement for vitamin E. Higher PUFA intake increases the need for vitamin E due to its role in preventing lipid peroxidation. Additionally, the efficiency of vitamin E absorption from the diet is relatively constant, but individual absorption rates can vary.
Supplementation and Safety
While vitamin E supplements are commonly used, high doses (400 IU or more daily) have been associated with potential health risks, including increased mortality and risk of congestive heart failure. Therefore, it is generally recommended to meet vitamin E needs through a balanced diet rather than high-dose supplements.
Conclusion
The recommended daily intake of vitamin E varies by region and organization, with 15 mg/day being a common target in the United States and slightly lower values in Europe. Despite these recommendations, many people do not meet their daily vitamin E needs through diet alone. It is important to consider dietary sources and the role of PUFAs in determining individual requirements. High-dose supplementation should be approached with caution due to potential health risks.
Sources and full results
Most relevant research papers on this topic
Scientific Opinion on Dietary Reference Values for vitamin E as α-tocopherol
INTAKE AND ABSORPTION OF TOCOPHEROL *
The Maximal Amount of α‐Tocopherol Intake from Foods Alone in U.S. Adults (1994‐1996 CSFII): An Analysis by Linear Programming
Dietary Vitamin E Isoforms Intake: Development of a New Tool to Assess Tocopherols and Tocotrienols Intake in Adults
Vitamin E Intake and Serum Levels in the General Population: A Global Perspective
What Is The Appropriate Intravenous Dose Of Vitamin E For Very-Low-Birth-Weight Infants?
Brief Communication: The Prevalence of High Intake of Vitamin E from the Use of Supplements among U.S. Adults
Effect of oral supplementation with D-alpha-tocopherol on the vitamin E content of human low density lipoproteins and resistance to oxidation.
Dietary Supplementation with Vitamin E in Hyperlipoproteinemias: Effects on Plasma Lipid Peroxides, Antioxidant Activity, Prostacyclin Generation and Platelet Aggregability
Alpha-Tocopherol Supplementation in Healthy Individuals Reduces Low-Density Lipoprotein Oxidation but Not Atherosclerosis: The Vitamin E Atherosclerosis Prevention Study (VEAPS)
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