How to Meet Your Vitamin E Daily Requirement: Dosage and Tips to Increase
Key Takeaways
1) Are you getting enough Vitamin E?: Discover the stats on Vitamin E deficiency across age groups and why this silent protector often goes unnoticed despite its crucial role.
2) Importance of Vitamin E: Understand how this powerful antioxidant boosts your immunity, and heart, enhances skin health, and protects your vision from age-related decline.
3) Vitamin E Daily Requirement: The optimal dosage of Vitamin E required by your body based on gender and age group.
4) Tips to Enhance the Daily Vitamin E Intake: Practical tips to incorporate Vitamin-E-rich foods in your diet, including seeds, nuts, leafy greens, and healthy oils.
Vitamin E is a crucial nutrient that many of us overlook, yet its role in supporting immune function and skin health, and preventing chronic disease is undeniable.
Shockingly, studies show that Vitamin E deficiency is quite common in Asia, affecting 80% of children and adolescents, 56% of adults, and 72% of elderly people. [1]
While vitamins like C and D often steal the spotlight, Vitamin E quietly works behind. But have you ever wondered "how you can fulfill the Vitamin E levels in your body?", "How much Vitamin E per day do you need?", or "Can I take Vitamin E capsules daily?".
In this blog, we will simplify everything for you, from understanding the Vitamin E daily requirement to practical ways of incorporating it into your diet. Follow along to learn how this "silent protector" can significantly impact your health and well-being!
Table of Contents
2. Why is Vitamin E Important?
3. How Much Vitamin E Per Day Do You Need?
4. Tips for Increasing Vitamin E Intake
5. Can I Take Vitamin E Capsules Every Day?
6. Conclusion
7. FAQs on Vitamin E Daily Requirement
8. References
What is Vitamin E?
Vitamin E is a fat-soluble vitamin that acts as a powerful antioxidant in the body. It is essential for maintaining healthy cells, tissues, and organs. There are eight different forms of Vitamin E namely, [2]
- Alpha-tocopherol
- Beta-tocopherol
- Delta-tocopherol
- Gamma-tocopherol
- Alpha-tocotrienol
- Beta-tocotrienol
- Delta-tocotrienol
- Gamma-tocotrienol
But Alpha-tocopherol is the most studied and is present in the highest quantities in our body tissues as well. This form of Vitamin E is the one that is most commonly used in Vitamin E supplements and fortified foods. While our bodies can produce some antioxidants, Vitamin E is an essential nutrient that must be obtained through diet or supplements.
Read Also: Top 5 Vitamin E Rich Foods You Should Include In Your Diet
Why is Vitamin E Important?
1) Antioxidant Protection
Vitamin E being a powerful antioxidant, neutralizes free radicals in the body. Free radicals are unstable molecules that can cause oxidative damage/stress to the cells, making aging more prominent and it may also cause chronic health conditions in the long term. The protective role of Vitamin E is, thus, critical in reducing the risk of chronic diseases, including heart disease and cancer. [3]
2) Immune Support
It enhances immune function by promoting the activity of immune cells, helping your body fend off infections and diseases. Vitamin E helps with the synthesis of T cells, enhancing the immune response of our body. This is especially important for older adults, who may experience a decline in immune function. [4]
3) Skin Health
Vitamin E is a well-known vitamin for skin health. It supports skin health with its protective and healing properties, preventing inflammatory damage from UV radiation as well. Vitamin E also boosts hydration and also has some evident benefits for eczema and associated conditions. You may also experience improved skin texture and reduced appearance of scars and wrinkles. [5]
Read Also: Should You Use Vitamin E Capsule For Face - Know the Benefits, Side Effects & More
4) Heart Health
Adequate Vitamin E intake may help reduce the risk of heart disease by preventing the oxidation of LDL cholesterol, which is a significant risk factor for atherosclerosis (hardening of the arteries). Vitamin E also has a significant impact on managing high blood pressure, triglycerides, etc.
Studies suggest that taking Vitamin E along with Omega-3 fatty acids can help you with even better results for managing bad cholesterol and triglycerides. [6]
5) Eye Health
With the powerful antioxidants, which help fight free radicals in the whole of the body, Vitamin E may help fight the free radicals in tissues of the eye as well. These free radicals damage the protein in the eyes, leading to cloudy areas on the lens of the eyes. This condition is called cataract. Research has shown that sufficient or high intake of Vitamin E can help with a lower risk of age-related macular degeneration and cataracts. [7]
How Much Vitamin E Per Day Do You Need?
The vitamin E daily requirement can vary based on age, gender, and life stage. Here's a quick breakdown based on the Recommended Dietary Allowance (RDA) established by the National Institutes of Health (NIH): [8]
| Age | Males | Females | Pregnancy | Lactation |
| 0 to 6 Months | 4 mg | 4 mg | -NA- | -NA- |
| 7 to 12 Months | 5 mg | 5 mg | -NA- | -NA- |
| 1 to 3 Years | 6 mg | 6 mg | -NA- | -NA- |
| 4 to 8 Years | 7 mg | 7 mg | -NA- | -NA- |
| 9 to 13 Years | 11 mg | 11 mg | -NA- | -NA- |
| 14+ Years | 15 mg | 15 mg | 15 mg | 19 mg |
The data above is for RRR-Alpha-Tocopherol (the form that is available in natural food sources). Consider 1 mg of RRR-alpha-tocopherol is equivalent to 2 mg of All Rac Alpha-tocopherol (the synthetic form of Vitamin E).
Tips for Increasing Vitamin E Intake
If you're looking to boost your Vitamin E intake, consider these simple tips:
1) Incorporate Nuts and Seeds into Snacks: Keep a mix of almonds, hazelnuts, and sunflower seeds handy for healthy snacking. They can also be added to salads or yogurt for extra nutrition. Remember to soak the nuts before consuming.
2) Use Healthy Oils in Cooking: Swap out your usual cooking oil for sunflower or safflower oil. Drizzle some olive oil over your salads for added flavor and health benefits.
3) Add Leafy Greens to Your Meals: Make it a habit to include spinach or kale in your salads, smoothies, or cooked dishes. You can easily add these greens to omelets or stir-fries.
4) Include Fatty Fish in Your Diet: Aim to eat fatty fish like salmon or trout a couple of times a week. These not only provide Vitamin E but also Omega-3 fatty acids, which are beneficial for heart health.
5) Opt for Fortified Foods: Check labels thoroughly and choose cereals or other products fortified with Vitamin E to help reach your vitamin E daily requirements easily. Make sure you check the label thoroughly for any additives and added sugars to avoid any other health risks from packaged food items.
Try Miduty's Vitamin E
Can I Take Vitamin E Capsules Every Day?
Yes, you can take Vitamin E capsules every day, but it's important to follow the dosage guidelines as given above. Here are some points to consider before starting with regular consumption of Vitamin E:
1) Consult Your Healthcare Provider: Before starting any new supplement regimen, especially if you have underlying health conditions or take other medications, it is better to consult your healthcare provider. They can help determine the right dosage based on your individual needs so that you don't face any side effects.
2) Avoid Excessive Intake: While Vitamin E is essential for health, excessive intake can lead to side effects, such as an increased risk of bleeding, particularly in individuals taking blood-thinning medications such as warfarin, heparin, etc. Ensure you stick to the recommended dosage to avoid any complications.
Conclusion
Meeting your vitamin E daily requirement is crucial for maintaining good health. Whether through diet or supplementation, ensuring you get enough Vitamin E can lead to numerous health benefits, from improved immune function to healthier skin and heart.
Remember, it's always best to obtain vitamins from food sources first, as they offer a range of nutrients that work together to promote health. However, supplements can be a useful addition but should be taken mindfully and under professional guidance. Always choose a natural form of Vitamin E which gets absorbed well in the body. To ensure this, we suggest you check the labels well.
Frequently Asked Questions on Vitamin E Daily Requirement
Q1. How much Vitamin E per day for a woman?
The daily intake of Vitamin E for a woman depends on the life stage she is in. Adults and Teens (14-18 years): 15 mg, Pregnant Teens & Women: 15 mg, Breastfeeding Teens & Women: 19 mg
Q2. Can I take Vitamin E capsules daily?
Yes, you can take Vitamin E capsules every day as they are likely safe for most people when taken under a dosage of 1000 mg each day, which is equivalent to 1100 IU of the synthetic form of Vitamin E and 1500 IU of the natural form of Vitamin E. However, there may be side effects if you take more than recommended maximum dosage.
Q3. What are the side effects of taking Vitamin E capsules daily?
If taken at higher doses than recommended, Vitamin E capsules may cause side effects such as dizziness, nausea, diarrhea, stomach cramps, blurred vision, and headache.
Q4. How much Vitamin E is required daily in IU?
The upper limit of Vitamin E to be consumed daily is 1000 mg, which is equal to 1500 IU of the natural form of Vitamin E and 1100 IU of the synthetic form of Vitamin E, as suggested by the National Institute of Health.
Q5. What are the signs of low Vitamin E?
Some signs of Vitamin E include muscle weakness, numbness, coordination difficulties, vision problems, and more.
References
