All About Vitamins

Vitamin E (d-alpha-Tocopherol)
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Why vitamin E (tocopherol) is good for you

Vitamin E is required for one really important reason - to act as an antioxidant and get rid of free radicals in the body. Vitamin E is special because it is especially good at protecting cell membranes against free radical damage, and because damage to the cell membranes is often the first step that can lead to cancer, heart disease and other health problems, anything that helps reduce free radical damage is beneficial.

Since Vitamin E is a fat-soluble vitamin, it works well as an antioxidant. Cell membranes are made up of mostly fat (phospholipids), so vitamin E is able to get into the cell membrane and stop any free radicals that get through.

Vitamin E, vitamin A, betacarotene and vitamin C – are the main antioxidant vitamins, that give protection against illness and disease.

 

Important vitamin E (tocopherol) facts

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Groups at risk of vitamin E (tocopherol) deficiency

There are a few conditions (medical and other) that can create a deficiency in vitamin E:

Talk to a medical professional about Vitamin E supplements BEFORE taking them.

 

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Symptoms of vitamin E (tocopherol) deficiency

Vitamin E deficiency doesn't have any dramatic effects, although if the recommended daily intake is not ingested for a long time (ie for several months or even years), eventually nerve damage will occur, especially to the nerves in the spinal cord and to the retina of the eye. The damage is from vitamin E deficiency is rare, hard to spot and takes a long time to show up.


General vitamin E deficiencies at minor levels are:


Severe deficiency of vitamin E can present with the following:

 

Vitamin E (Tocopherol) and health

  • Benign breast disease - this disease simply makes breasts “lumpy”. The breasts may also swell and become tender prior to menstruation. Although annoying and uncomfortable, benign breast disease is usually not dangerous or a sign of cancer. Taking vitamin E each day seems to relieve the symptoms for a lot of women


Talk to a medical professional about vitamin E supplements BEFORE taking them

FUTURE DIRECTIONS

Talk to a medical professional about vitamin E supplements BEFORE taking them

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Vitamin E (Tocopherol) in food

FOOD AMOUNT
Vitamin E (mg)
Wheat germ oil
1 Tbsp
20.30
Sunflower seeds
¼ cup
14.18
Almonds, dry roasted
28g
6.72
Hazelnuts
28g
6.70
Sunflower oil
1 Tbsp
6.30
Sweet potato
1 medium
5.93
Almond oil
1 Tbsp
5.30
Safflower oil
1 Tbsp
4.60
Wheatgerm
¼ cup
4.08
Peanut butter
2 Tbsp
3.00
Peanuts
28g
2.56
Avocado
½ medium
2.32
Mango
1 medium
2.32
Corn oil
1 Tbsp
1.90
Olive oil
1 Tbsp
1.67
Peanut oil
1 Tbsp
1.60
Apple
1 medium
0.81
Asparagus, cooked
4 spears
0.81

 

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Vitamin E (Tocopherol) recommended daily intake (RDI)

RDA lifestage age amount
  INFANTS 0-6mths
7-12mths
4mg
5mg
  CHILDREN 1-3yrs
4-8yrs
6mg
7mg
  CHILDREN 9-13yrs
14-18yrs
11mg
15mg
  ADULTS 19-50yrs
15mg
  SENIORS 51+yrs 15mg
  PREGNANT   15mg
  LACTATING   19mg
 
RDA lifestage age amount
  INFANTS 0-12mths n/a*
  CHILDREN 1-3yrs
4-8yrs
200mg
300mg
  CHILDREN 9-13yrs
14-18yrs
600mg
800mg
  ADULTS 19-50yrs 1000mg
  SENIORS 51+yrs
1000mg
  PREGNANT <18yrs
19-50yrs
800mg
1000mg
  LACTATING <18yrs
19-50yrs
800mg
1000mg
 
TOXIC LEVELS >2,000mg/day (but no known toxicity to Vitamin E has yet occurred)


The tolerable upper limits should only be taken for short periods and only under medical supervision.


* The tolerable upper limit for vitamin D for infants aged 0-12 months has not yet been determined due to a lack of data about the adverse effects in this age group. The only source of vitamin D intake should be from food (breast milk and/or baby formula).

 

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Vitamin E (Tocopherol) works best with

 

 

Overdosage, toxicity and cautions for vitamin E (tocopherol)

Toxicity of Vitamin E is not easily reached. Very large doses of vitamin E (thousands of IU) can block usage of vitamin A. High intakes may induce diarrhea, nausea or abdominal wind.

CAUTIONS



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references

 

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Last reviewed: 1 January 2009 || Last updated: 1 January 2009

 

NOTE: Mega doses of vitamins, minerals, amino acids, or other supplements cannot cure illnesses and in fact can be very dangerous and produce toxic side effects and interfere with medicine you are taking. Always ensure you consult your doctor before taking any type of nutrient supplement.
Disclaimer: This guide is not intended to be used for diagnostic or prescriptive purposes. For any treatment or diagnosis of illness, please see your doctor.

 

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