From the Guidelines
The recommended daily dose of Vitamin E is 15 milligrams (mg) for adults, which can be obtained through a balanced diet or supplements 1.
Key Points to Consider
- For pregnant women, the recommended dose is also 15 mg, while breastfeeding women may require 19 mg per day, however this information is not present in the provided evidence.
- It's essential to consult a healthcare professional before taking any supplements, as high doses of Vitamin E (above 1000 mg) may increase the risk of bleeding 1.
- Typically, Vitamin E supplements are available in 100-200 mg capsules or softgels, and the usual dosage is 1 capsule per day.
- The Tolerable Upper Intake Level for vitamin E is 1000 mg/day 1.
- Some studies suggest that older adults may benefit from higher intakes of vitamin E, up to 200 IU/day (equivalent to 133 mg/day), but this is still a topic of debate and more research is needed to confirm these findings 1.
From the Research
Recommended Daily Dose of Vitamin E
The recommended daily dose of Vitamin E (Tocopherol) varies according to different studies and organizations. Here are some key points to consider:
- The tolerable upper intake level for vitamin E is 1000 mg for adults, as established by the Food and Nutrition Board, Institute of Medicine 2.
- The Recommended Dietary Allowance for vitamin E is based on the correlation between hydrogen peroxide-induced erythrocyte lysis and plasma α-tocopherol concentrations, with a reference plasma concentration of 12 - 46 µmol/L (daily intake of 15 - 30 mg α-tocopherol equivalents) 3.
- Epidemiological studies suggest a beneficial effect of vitamin E on cardiovascular health at a plasma concentration of 30 µmol/L (a daily intake of ~ 50 IU) 3.
- The European Food Safety Authority has established a tolerable upper intake level for vitamin E of 300 mg/day for adults, including pregnant and lactating women 4.
- A daily vitamin E intake of 135-150 IU is suggested based on studies of vitamin E kinetics and metabolism 5.
- Vitamin E intake of 40 IU/d was the least amount demonstrated to inhibit low-density lipoprotein oxidation, with a dose-dependent effect seen up to 800 IU/d 5.
Key Findings
Some key findings related to the recommended daily dose of Vitamin E include:
- High doses of vitamin E (above 1000 mg) may not be safe for most adults, with potential adverse effects including impaired coagulation and bleeding 2, 4.
- Doses of vitamin E above the recommended daily allowance (> 15 mg) may significantly increase mortality 6.
- Vitamin E intake of at least 60 IU/d may enhance immune responses, and intakes of 200 IU-400 IU/d may decrease platelet adhesion to the vessel wall 5.