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Vitamin E

FAT-SOLUBLE

Alpha-tocopherol (and 7 other tocopherols/tocotrienols)

Vitamin E is the collective name for eight structurally related fat-soluble compounds. Alpha-tocopherol is the most biologically active form in humans. Its predominant physiological function is as a chain-breaking antioxidant that prevents the propagation of lipid peroxidation in cell membranes and plasma lipoproteins. This antioxidant function is especially important in tissues with high metabolic activity and oxygen exposure, such as skeletal muscle, cardiac muscle, and the retina.

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Key Functions

  • Primary lipid-soluble antioxidant in cell membranes
  • Prevention of lipid peroxidation
  • Immune function support
  • Cell membrane protection
  • Anti-inflammatory effects

Best Food Sources

Wheat germ oilSunflower and safflower oilAlmonds and sunflower seedsSpinach and avocadoPeanut butter

Deficiency: Vitamin E Deficiency

  • Peripheral neuropathy
  • Muscle weakness
  • Impaired immune response
  • Retinopathy
  • Hemolytic anemia in premature infants

High-Risk Groups

  • People with fat malabsorption disorders
  • Premature infants
  • Those with Crohn's disease or cystic fibrosis

Sources

Reviewed for accuracy: Content is based on guidelines from the NIH Office of Dietary Supplements, Harvard T.H. Chan School of Public Health, and peer-reviewed medical literature.

Recommended Daily Amount

Adult Men

15 mg (22 IU)

Adult Women

15 mg (22 IU)

Upper Limit (Tolerable)

1,000 mg (1,500 IU)

Did You Know?

Synthetic vitamin E (dl-alpha-tocopherol) is only half as biologically active as natural vitamin E (d-alpha-tocopherol).

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