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You are here: Home / Multi / Vitamin E in Multivitamins

Vitamin E in Multivitamins

April 26, 2017 By Leave a Comment Last Updated: April 23, 2017

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

Vitamin E, molecular structure. By Calvero. (Selfmade with ChemDraw.) [Public domain], via Wikimedia Commons
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.

Table of Contents

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  • Overview
    • Recommended Dietary Allowances (RDAs) for Vitamin E*
    • Foods High in Vitamin E as α-tocopherol
  • How Vitamin E Supports General Health
    • Antioxidant activity
  • Vitamin E’s Benefits as a Multivitamin
  • Multivitamin Dosage
  • Supplements in Review Says

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.

Vitamins and immunity. Alongside vitamins C and D, vitamin E seems to be involved in maintaining a healthy immune system.
Vitamin E as α-tocopherol in liquid form. By LHcheM (Own work) [GFDL or CC BY-SA 3.0], via Wikimedia Commons

Recommended Dietary Allowances (RDAs) for Vitamin E*

AgeMalesFemales
0 – 12 months4 – 5 mg4 – 5 mg
1 – 8 years6 – 7 mg6 – 7 mg
9 – 13 years11 mg11 mg
14 – 18 years15 mg15 mg (15 mg for pregnancy, 19 mg for breast-feeding)
19+15 mg15 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

FoodServing SizeAmount per serving (mg)
Almonds1 ounce7.3
Sunflower oil1 tablespoon5.6
Cranberry juice8 ounces3.0
Avocado1 fruit2.7
Trout (cooked)3 ounces2.4
Spinach½ cup1.9
An ounce of sunflower seeds yields 7.4 mg of vitamin E, roughly half of the daily dietary need. By Yuriy75 (Own work) [Public domain], via Wikimedia Commons

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).
Did you know? Unlike the water-soluble B vitamins, excess vitamin E is stored in the liver rather then excreted through urine.

Supplements in Review Says

  • Vitamin E 13.5 mg as part of a multivitamin.

Vitamin E helps maintain the body’s antioxidant defenses. As a preeminent antioxidant, vitamin E helps protect the body against damage caused by oxidative stress.

Take at least 13.5 mg of vitamin E. Health professionals recommend adults take a multivitamin with at least 13.5 mg of vitamin E.

Show 6 footnotes

  1. Fulgoni VL, et al. Foods, Fortificants, and Supplements: Where Do Americans Get Their Nutrients? J Nutr. 2011 Oct;141(10):1847-54. ↩
  2. Traber MG. Vitamin E. In: Erdman JWJ, Macdonald IA, Zeisel SH, eds. Present Knowledge in Nutrition. 10th ed. Washington, D.C.: Wiley-Blackwell;2012:214-29. ↩
  3. Davis S, et al. α-Tocopherols modify the membrane dipole potential leading to modulation of ligand binding by P-glycoprotein. J Lipid Res. 2015;56(8):1543-50. ↩
  4. Petersen RC, et al. Vitamin E and donepezil for the treatment of mild cognitive impairment. N Engl J Med. 2005;352(23):2379-88. ↩
  5. Montero D, et al. Effect of antioxidant vitamin supplementation on endothelial function in type 2 diabetes mellitus: a systematic review and meta-analysis of randomized controlled trials. Obes Rev. 2014;15(2):107-16. ↩
  6. De la Fuente M, et al. Vitamin E ingestion improves several immune functions in elderly men and women. Free Radic Res. 2008;42(3):272-80. ↩

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