Vitamin E : Recommendation on age, Source & Benefits of Supplement

Vitamin E : Recommendation on age, Source & Benefits of Supplement

Vitamin E is a fat-soluble vitamin that naturally exists in eight different forms. These eight different forms or isomers of vitamin E are alpha-, beta-, gamma- delta-tocopherol and alpha-, beta-, gamma-, and delta-tocotrienol). Each of these Vitamin E forms has varying biological functions. Out of these eight types, gamma and alpha tocopherols are the forms included in human diet to meat the requirements.

Benefits of Vitamin E Supplement

  • Vitamin E is a good anti-oxidant and plays a great role in the repair of damage caused by free radicals.

  • Vitamin E plays an important role in maintaining normal blood pressure.

  • It is effective in the treatment of angina or chest pain.

  • It plays an important role in the treatment of atherosclerosis or hardening of arteries.

  • It is effective in the treatment of heart attack.

  • Vitamin E plays an effective role in the treatment of various nervous disorders like Alzheimers disease, Parkinson’s disease, epilepsy etc.

  • It is used in the treatment and prevention of various types of cancers like lung cancer, breast cancer, prostate cancer, stomach cancer, pancreatic cancer, oral cancer etc.

  • It is effective in the treatment of male infertility.

  • It helps in maintaining healthy glowing skin by reducing wrinkles, prevention and treatment of stretch marks, scars etc.

  • It plays a great role in lessening the adverse effects of medical treatments like chemotherapy, radiation, dialysis etc.

Side Effects of Vitamin E Supplemet

Normally Vitamin E does not cause any side effects. But in some cases, over intake of Vitamin E or its supplements may lead to some side effects like nausea, headache, blurred vision, bleeding etc.

Dosage of Vitamin E Supplement

The Recommended Dietary Allowance (RDA) for Vitamin E (alpha- tocopherol) varies depending on the age of an individual.

Infants and children

  • 0 to 6 months- 4 milligrams/day (mg/day)

  • 7 to 12 months- 50 mg/day

  • 1 to 3 years- 6 mg/day

  • 4 to 8 years- 7 mg/day

  • 9 to 13 years- 11 mg/day

Adolescents and adults

  • 14 and above- 15 mg/day

The Recommended Dietary Allowances of a lactating woman is slightly higher (19 mg/day) than a normal woman.

Sources of Vitamin E Supplement

Following are some of the food items rich in vitamin E:

  • Wheat germ oil

  • Safflower oil

  • Sun flower oil

  • Sunflower seed

  • Soy bean oil

  • Whole grains

  • Corn oil

  • Olive oil

  • Almond

  • Peanut

  • Hazelnut

  • Meat, Poultry and egg

  • Fruits like mango, avocado, papaya etc.

  • Vegetables like tomato, spinach, pumpkin, lettuce, radish, broccoli etc.


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