Functions
- Prevents damage to cell membrane caused by free radicals
- Boosts immune response
- Active in maintaining
- involuntary nervous system
- vascular system, helps dilate blood vessels
- involuntary muscles
Deficiency
- Red blood cell resistance to rupture is decreased
Rare
- anemia
- edema
- nausea, flatulence, and diarrhea
- increased triglycerides
- prolonged clotting time
- due to interference with vitamin K
Characteristics
- fat soluble
- stable to heat in absence of oxygen
Good Sources
Natural
- whole grains
- green, leafy vegetables
- vegetable oils
- nut oils
- 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
- Generally considered non-toxic
- Intakes above UL may lead to negative health consequences.
- stomach upset and diarrhea
- dizziness
Supplementation
- Not recommended
- Others recommend 30-1200 IU daily
- Best taken with essential fatty acids, manganese, selenium, vitamin A, vitamin B-1, vitamin C
Also see detailed report of Vitamin E.
