Cart

Your cart is empty

Fat-soluble vitamin

Vitamin E

alpha-tocopherol

Fat-soluble antioxidant protecting cell membranes; immune function

Essential nutrient

Reference intakes (RDA or AI) are set by the National Academies of Sciences, Engineering, and Medicine. Deficiency thresholds come from clinical and WHO guidance.

At a glance

Women, 19-50

15 mg alpha-tocopherol

Men, 19-50

15 mg alpha-tocopherol

Upper limit (adults)

1,000 mg/day (supplemental)

How common is deficiency?

Uncommon as true deficiency; but dietary intake below requirement is COMMON in the US

Food sources

Animal sources

Fish (salmon, trout), shellfish, egg yolk, fortified products

Plant sources

Sunflower seeds, almonds, hazelnuts, wheat germ oil, sunflower/safflower oil, peanuts, spinach, avocado

Deficiency and testing

Signs of deficiency

Peripheral neuropathy, ataxia, muscle weakness, retinopathy, impaired immune response, hemolytic anemia (premature infants)

Who is at higher risk

Fat malabsorption (cystic fibrosis, cholestatic liver disease), abetalipoproteinemia, ataxia with vitamin E deficiency (genetic), premature infants

How it is tested

Serum/plasma alpha-tocopherol (HPLC), ideally expressed as ratio to total lipids (cholesterol + triglycerides)

Cut-offs

Serum alpha-tocopherol <5 mg/L (about <12 umol/L); alpha-tocopherol:lipid ratio <0.8 mg/g

Symptoms are not specific. Only a clinician with the right tests can tell whether you are deficient.

Supplement forms

Common forms

natural d-alpha-tocopherol (RRR), synthetic dl-alpha-tocopherol (all-rac), tocopheryl acetate/succinate, mixed tocopherols, tocotrienols.

More effective

natural d-alpha-tocopherol (about twice the biological activity of synthetic per mg, and is the form the RDA is based on); taken with a fat-containing meal. Mixed tocopherols give gamma-tocopherol as well.

Less effective

synthetic dl-alpha (the label 'dl' = synthetic; needs a higher dose for the same effect); high-dose alpha-tocopherol alone (lowers gamma-tocopherol, no proven benefit, may raise bleeding risk and, in some trials, prostate cancer risk); tocotrienols (limited human data).

Safety, interactions and halal notes

Safety and interactions

Upper limit for adults: 1,000 mg/day (supplemental). Going above the upper limit over time can cause harm, so check labels and talk to a clinician before high-dose supplements.

Halal note

The nutrient itself is not a halal question. For supplements, check the delivery form: gelatin (pork or non-halal bovine), capsule shells, glycerin, and alcohol-based carriers need halal certification. Ask for the halal certificate, not just a label claim. This is general guidance, not a certification.

Frequently asked questions

How much Vitamin E do adults need per day?

Women 19-50: 15 mg alpha-tocopherol. Men 19-50: 15 mg alpha-tocopherol. Upper limit: 1,000 mg/day (supplemental). Needs change with age, pregnancy and health conditions.

What are the signs of Vitamin E deficiency?

Peripheral neuropathy, ataxia, muscle weakness, retinopathy, impaired immune response, hemolytic anemia (premature infants). These signs are not specific, so only a clinician with the right tests can confirm a deficiency.

What are the best food sources of Vitamin E?

Animal sources: Fish (salmon, trout), shellfish, egg yolk, fortified products. Plant sources: Sunflower seeds, almonds, hazelnuts, wheat germ oil, sunflower/safflower oil, peanuts, spinach, avocado.

Which form of Vitamin E supplement is best?

Sources

NIH Office of Dietary Supplements fact sheet

← Back to the full nutrient guide

This page is for education only and is not medical advice. These statements have not been evaluated by the Food and Drug Administration. Supplements are not intended to diagnose, treat, cure or prevent any disease. Talk to a qualified clinician before starting a supplement, especially if you are pregnant, breastfeeding, take medicine or have a medical condition. Daily needs are US reference intakes for adults 19-50.

Share this page