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
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.