All About Vitamin E

Vitamin E is one of those vitamins that is talked about more often, but normally only around its benefits to the skin and not all the other things it is beneficial for too! Vitamin E is also known as tocopherol which is a fat-soluble vitamin that works to help muscle maintenance in the body, prevent oxidation of cellular components and it is very beneficial for skin health, cognitive health, and lung function. It is important to be getting the right amount in everyday of everyday and changes as you grow. The Recommended Dietary Intake (RDI) for each age are:


  • 0-6 months: 4 mg/day
  • 7-12 months: 5 mg/day


  • 1-3 years: 6 mg/day
  • 4-8 years: 7 mg/day
  • 9-13 years: 11 mg/day
  • 14+ years: 15 mg/day

During Pregnancy

  • 14+ years: 15 mg/day

During Lactation

  • 14+ years: 19 mg/day


Vitamin E Toxicity

As with most vitamins and minerals, there is a point where it can become toxic to our bodies if we are not careful and intake too much of a vitamin. Vitamin E toxicity can possibly cause a hemorrhage and interrupt blood coagulation. This can be very damaging to the body if not taken seriously. A common way to exceed the recommended intake include taking high dose supplements but is very unlikely if only getting it from food. The Upper Limits are:


  • not calculated as only sources should be coming from milk or food


  • 1-3 years: 200 mg/day
  • 4-8 years: 300 mg/day
  • 9-13 years: 600 mg/day
  • 14-18 years: 800 mg/day


  • 19+ years: 1,000 mg/day

During Pregnancy and Lactation

  • 14-18 years: 800 mg/day
  • 19+ years: 1,000 mg/day


Vitamin E Deficiency

Becoming deficient in vitamin E is not a common event that happens but it is not impossible. There are not many symptoms that may show you are deficient in vitamin E, but the one main symptom is anemia. People with certain medical conditions that are associated with fat malabsorption, cystic fibrosis, Crohn’s disease, and abetalipoproteinemia are most at risk of becoming vitamin E deficient. People who suffer from anorexia nervosa as well may get insufficient levels of dietary intake can become deficient as a result of malnourishment.

Foods Containing Vitamin E

It is important to note that it is best to get your vitamin E intake through natural food sources instead of supplements. Although, it is different for everyone, and it is always best to talk to a healthcare professional or your doctor that can give you the best advice for your needs.

Nuts and Seeds

  • Sunflower seeds (dry roasted, 1 oz) – 49% DV
  • Almonds (dry roasted, 1 oz) – 45% DV
  • Sunflower oil (1 tablespoon) – 37% DV
  • Safflower oil (1 tablespoon) – 31% DV
  • Hazelnuts (dry roasted, 1 oz) – 29% DV
  • Peanut butter (2 tablespoons) – 19% DV
  • Peanuts (dry roasted, 1 oz) – 15% DV


  • Corn oil (1 tablespoon) – 13 % DV
  • Spinach (boiled, 1/2 cup) – 13% DV
  • Broccoli (boiled, 1/2 cup) – 8% DV
  • Soybean oil (1 tablespoon) – 7% DV
  • Tomato (1 medium) – 5% DV
  • Spinach (raw, 1 cup) – 4% DV


  • Kiwifruit (1 medium) – 7% DV
  • Mango (1/2 cup) – 5% DV


To learn more in depth you can check out these websites for more information or even visit Dr.Brooke’s website!

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