Nutritional Requirement of Vitamin E

Nutritional Requirement of Vitamin E

Vitamin E is an essential nutrient which is as important as other vitamins for our body. But we might have forgotten or unaware about its varied health benefits and its importance. Just like other vitamins and minerals, vitamin E is also very beneficial for our overall health and its deficiency or over consumption can lead to countless health problems. To make you aware about it, we have this post for you.

Everything is good if consumed as per the requirements. Know all about Vitamin E benefits for hair, skin and health. Before we move further, we should know the correct nutritional requirements of Vitamin E that our body needs.

Recommended Dietary Allowances (RDAs) for Vitamin E (Alpha-Tocopherol) [1]

Age Males Females Pregnancy Lactation
0–6 months* 4 mg
(6 IU)
4 mg
(6 IU)
   
7–12 months* 5 mg
(7.5 IU)
5 mg
(7.5 IU)
   
1–3 years 6 mg
(9 IU)
6 mg
(9 IU)
   
4–8 years 7 mg
(10.4 IU)
7 mg
(10.4 IU)
   
9–13 years 11 mg
(16.4 IU)
11 mg
(16.4 IU)
   
14+ years 15 mg
(22.4 IU)
15 mg
(22.4 IU)
15 mg
(22.4 IU)
19 mg
(28.4 IU)

*Adequate Intake (AI)

Vitamin E

Risks of Vitamin E Deficiency

Vitamin E deficiency can lead to various health problems –

  • Coronary heart disease
  • Eye Disorders
  • Cognitive decline
  • Dryness of skin
  • Mild anemia
  • Decreased sex drive
  • Reproductive and fertility issues
  • Leg cramps
  • Gastrointestinal problems

Risks of Excessive Vitamin E Consumption

Vitamin E mostly consumed by oral or topical application. When it is consumed orally, it is recommended to limit it to 15 mg per day. Consuming it more than 15 mg a day can cause serious side effects. People who are already suffering from following health problems should not consume vitamin E supplements without consulting doctor.

  • Diabetes (Vitamin E can increase the risks of heart failure.)
  • Low Vitamin K Levels
  • History Of Cardiac Issues
  • Heart And Neck Cancer
  • Retinitis Pigmentosa
  • Surgeries

Tolerable Upper Vitamin E Intake Levels [2]

Age Male Female Pregnancy Lactation
1–3 years 200 mg
(300 IU)
200 mg
(300 IU)
   
4–8 years 300 mg
(450 IU)
300 mg
(450 IU)
   
9-13 years 600 mg
(900 IU)
600 mg
(900 IU)
   
14-18 years 800 mg
(1,200 IU)
800 mg
(1,200 IU)
800 mg
(1,200 IU)
800 mg
(1,200 IU)
19+ years 1,000 mg
(1,500 IU)
1,000 mg
(1,500 IU)
1,000 mg
(1,500 IU)
1,000 mg
(1,500 IU)

Consumption of Vitamin E more than the tolerable intake levels can trigger various health problems. Thus, consume vitamin E in right amount is the key to a healthy life.

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