Vitamin E

Alpha Tocopherol

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Functions

  • Prevents damage to cell membrane
  • Active in maintaining
    • involuntary nervous system
    • vascular system
    • involuntary muscles

Deficiency

  • Red blood cell resistance to rupture is decreased

Characteristics

  • fat soluble
  • stable to heat in absence of oxygen

Good Sources

Natural

  • whole grains
  • green, leafy vegetables
  • vegetable oils, margarine
  • nuts, seeds
  • brown rice
  • olives
  • asparagus

Food Quantity mg
Brussel sprouts, boiled 1/2 cup 0.7
Spinach, boiled 1 cup 0.675
Almonds 1 oz 7.5

Artificial

  • wheat germ, wheat germ oil

Recommended Daily Allowances (RDA)

  • Males (11 yrs. and older)
    • 15 mg
    • 8-10 mg
  • Females (11 yrs. and older)
    • 15 mg
    • 8 mg
  • Pregnant females
    • 15 mg
    • 10 mg
  • Lactating females
    • 15 mg
    • 11 mg
  • Children
    • 10-15 mg
  • Infants
    • 5 mg
  • Varied values reflect different references

Tolerable Upper Intake Levels (UL)

  • Adults (19 to 50 yrs)
    • 1,000 mg

Intakes above UL may lead to negative health consequences.

Supplementation

  • Not recommended

Also see detailed report of Vitamin E.


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