RDI
Overdosing
Conception, pregnancy and breastfeeding
Food sources
Vitamin E is a fat-soluble vitamin that is also known as alpha-tocopherol or alpha-TE. Vitamin E is an anti-oxidant (like vitamin C), meaning it is capable of neutralising
free radicals. Therefore vitamin E helps the body to deal with toxins as well as maintain the health of cell membranes, by protecting polyunsaturated fats.
Research continues to evolve about the role of vitamin E and our health. It is probable that it protects against heart disease and possibly cancer. However, past claims about increasing physical performance, slowing the aging process, improving male sexual function and slowing the progression of Parkinson's disease have not been proven.
Vitamin E deficiency is very rare and is only usually seen in people with health conditions that interfere with fat absorption (for example
cystic fibrosis). If a person is deficient in vitamin E they can experience haemolytic anaemia. This is where the red blood cells break down in the body, causing anaemia. If the deficiency is prolonged, the spinal cord and eyes can be affected causing loss of muscle coordination and reflexes, as well as impaired vision and speech.
Recommended Daily Intake (RDI) of vitamin E is about 10 to 15mg (or alpha-TE) equivalent to1 to 22 IU, with an absolute upper level of 1000mg per day (1500 IU). There appears to be no ill affects from taking doses of up to 200mg (alpha-TE) a day (300IU). A normal and vegetarian diet will contribute about 30mg (alpha-TE) per day, more if a person has wheat germ oil.
Overdosing. Toxicity with vitamin E is rare, but an upper level of 1000mg per day is recommended. Extremely high doses can interfere with the blood-clotting action of vitamin K, causing internal bleeding. Other signs of overdosing can include nausea, stomach cramps, tiredness, and blurred vision.