Vitamin E in Multivitamins

The antioxidant effects of vitamin E make it a valuable addition to multivitamin supplements.

Vitamin E is a collection of compounds that partake in a variety of metabolic processes. It is most widely recognized for its:

• Antioxidant activity. Vitamin E is a potent antioxidant that helps protect cells from damage caused by oxidative stress.

Overview

Vitamin E comprises a group of fat-soluble compounds known as tocopherols and tocotrienols. Among the eight main forms, α-tocopherol is the main one used by the body and the only one known to reverse vitamin E deficiency when taken as a supplement.

The distinctive quality of vitamin E is its ability to safeguard cells from harmful free radicals by acting as an antioxidant. Subsequently, vitamin E has a wide range of potential health benefits and is included in many natural healthcare products for the skin, eyes, brain, and heart.

Although vitamin E deficiency is quite rare in today’s day and age, as many as 60% of Americans may have insufficient levels.¹ And while high concentrations of vitamin E can be found in sunflower seeds, almonds, and vegetable oils, the highest percentage of vitamin E consumption actually comes from fortified foods.

Recommended Dietary Allowances (RDAs) for Vitamin E*

Age	Males	Females
0 – 12 months	4 – 5 mg	4 – 5 mg
1 – 8 years	6 – 7 mg	6 – 7 mg
9 – 13 years	11 mg	11 mg
14 – 18 years	15 mg	15 mg (15 mg for pregnancy, 19 mg for breast-feeding)
19+	15 mg	15 mg (15 mg for pregnancy, 19 mg for breast-feeding)

* — Vitamin E is often measured in International Units (IU) in supplements. For vitamin E as DL-alpha-tocopherol, multiply IU by 0.9 to determine its amount in milligrams (mg).

Foods High in Vitamin E as α-tocopherol

Food	Serving Size	Amount per serving (mg)
Almonds	1 ounce	7.3
Sunflower oil	1 tablespoon	5.6
Cranberry juice	8 ounces	3.0
Avocado	1 fruit	2.7
Trout (cooked)	3 ounces	2.4
Spinach	½ cup	1.9

How Vitamin E Supports General Health

Vitamin E has a number a bodily functions, but is most important for its:

Antioxidant activity

Vitamin E’s primary function is protecting cells from damage caused by oxidative stress. In particular, cell membranes are susceptible to damage by free radicals in a process known as lipid peroxidation.^{2 3}

Vitamin E’s Benefits as a Multivitamin

Considering that upwards of 60% of Americans have insufficient vitamin E levels, its inclusion in multivitamins is important for helping meet the recommended dietary intake of this vital nutrient. The main role of vitamin E in the body is to contribute to antioxidant defenses that help counteract the oxidative stress produced by biological processes. In addition, there are some early indications that vitamin E’s antioxidant qualities can also help reduce the risk of chronic health disorders such as cardiovascular complications, cognitive decline, and diabetes. ^{4 5 6}

Multivitamin Dosage

• Multivitamins typically offer vitamin E as DL-α-tocopherol at doses of 27 – 54 mg (30 – 60 IU).
• The upper tolerable limit in adults is a daily dose of 1000 mg (1111 IU as DL-α-tocopherol).