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 women3. 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 women3.
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 women1. 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 years1.
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/day5. 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 alone3. 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 Europe5.
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 peroxidation2. Additionally, the efficiency of vitamin E absorption from the diet is relatively constant, but individual absorption rates can vary2.
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 failure7. 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
The EFSA Panel on Dietetic Products, Nutrition, and Allergies has set Adequate Intakes for vitamin E as -tocopherol at 13 mg/day for adults, 11 mg/day for women, 6 mg/day for children aged 1-3, 9 mg/day for ages 3- 10, and
Highly CitedINTAKE AND ABSORPTION OF TOCOPHEROL *
Most British diets contain less than 5 mg/day of vitamin E, with a significant proportion even below 3 mg/day, but serum tocopherol levels are generally above the US recommended limit.
Observational StudyThe Maximal Amount of α‐Tocopherol Intake from Foods Alone in U.S. Adults (1994‐1996 CSFII): An Analysis by Linear Programming
The new EAR for vitamin E (12 mg) is not achievable for most U.S. adults due to achievable dietary patterns.
Dietary Vitamin E Isoforms Intake: Development of a New Tool to Assess Tocopherols and Tocotrienols Intake in Adults
The VIT_E.CAL tool effectively assesses dietary intake of various forms of vitamin E, highlighting the need for standardized nomenclature and a more comprehensive approach to nutritional assessment.
Vitamin E Intake and Serum Levels in the General Population: A Global Perspective
Most people worldwide do not meet the recommended daily intake of 15 mg/day of vitamin E, with 82% of global intake below 15 mg/day and only 21% meeting the desirable threshold of 30 mol/L serum -tocopherol concentration.
What Is The Appropriate Intravenous Dose Of Vitamin E For Very-Low-Birth-Weight Infants?
A dose of 2 ml/kg/day of vitamin E, adjusted for current weight, significantly reduces the risk of severe retinopathy in very-low-birth-weight infants, but increases sepsis and necrotizing enterocolitis risks.
Brief Communication: The Prevalence of High Intake of Vitamin E from the Use of Supplements among U.S. Adults
About 11% of U.S. adults consume at least 400 IU of vitamin E daily, with higher use in older white adults who also consume other antioxidant supplements.
Observational StudyHighly CitedEffect of oral supplementation with D-alpha-tocopherol on the vitamin E content of human low density lipoproteins and resistance to oxidation.
Vitamin E supplementation can increase the oxidation resistance of low density lipoproteins in humans, but its efficacy varies from person to person.
RCTHighly CitedDietary Supplementation with Vitamin E in Hyperlipoproteinemias: Effects on Plasma Lipid Peroxides, Antioxidant Activity, Prostacyclin Generation and Platelet Aggregability
Vitamin E supplementation in hyperlipoproteinemias corrects abnormalities in lipid metabolism, potentially reducing atherosclerosis risk.
RCTHighly CitedAlpha-Tocopherol Supplementation in Healthy Individuals Reduces Low-Density Lipoprotein Oxidation but Not Atherosclerosis: The Vitamin E Atherosclerosis Prevention Study (VEAPS)
Alpha-tocopherol supplementation reduces LDL oxidation but does not reduce atherosclerosis progression in healthy individuals at low risk for cardiovascular disease.
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