Vitamin E
Body function
Antioxidant protection of cell membranes; immune function; skin health
Daily requirement
15 mg (22.4 IU)/day for adults
Deficiency signs
Rare in healthy adults; muscle weakness, vision problems, impaired immune response when deficient
Excess risks
May increase bleeding risk at high doses, particularly with blood thinners; avoid doses above 1000 mg/day
At-risk groups
People with fat malabsorption disorders (Crohn's disease, cystic fibrosis), very low-fat diets
Supplement forms
Alpha-tocopherol (natural, "d-alpha"), synthetic ("dl-alpha", less bioavailable), mixed tocopherols
Food sources
- Pumpkin seeds — ~1.6 mg vitamin E per 30g serving
- Spinach (cooked) — ~3.7 mg vitamin E per cup cooked
- Almonds — ~7.3 mg vitamin E per 30g (one of the richest sources)
- Brazil nuts — ~1.6 mg vitamin E per 30g
- Pine nuts — ~2.7 mg per 30g
- Sunflower seeds — ~10 mg per 30g (excellent source)
- Peanuts — ~2.4 mg per 30g
- Hazelnuts — ~4.5 mg per 30g
- Olive oil — ~1.9 mg per tbsp
- Avocado oil — ~2 mg per tbsp
- Sesame oil — ~1.4 mg per tbsp
- Avocado — ~2 mg per 100g
- Grapeseed oil — ~3.9 mg per tbsp (rich source)
Related symptoms
Educational information only — not medical advice. This content does not diagnose, treat, or replace consultation with a qualified healthcare professional. Always seek professional medical advice for symptoms, supplement use, or health concerns.