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Vitamin E: Don't Overdo It

Vitamin E: Don't Overdo It

You may or may not take a multivitamin. Some folks like to use them as a nutritional safety net in case they are missing the necessary vitamins and minerals from their daily diet. But it is hard to keep track of all those vitamins and minerals, especially the ones we don't often hear about, such as vitamin E.

This fat-soluble vitamin is linked to a strong immune system, and is necessary for healthy skin and eyes. Although there are eight different forms of vitamin E, alpha-tocopherol is the most active form in people, so you'll often see dosing and recommended daily intake (RDI) allowances in a-tocopherol equivalents (ATE).

Since vitamin E has antioxidant properties, people thought that popping vitamin E pills would help prevent certain diseases like cancer. Unfortunately, studies on humans haven't been promising and actually show that too much vitamin E can increase a person's risk of death. That's why it's necessary to make sure you're not exceeding the RDI for this vitamin. For adults 18 or older, the RDI of vitamin E is 15 milligrams per day. Most people obtain enough from their diet alone so supplements aren't necessary. Since vitamin E is a fat-soluble vitamin, your body stores excesses in your liver and fatty tissues, so a deficiency is rare.

To find out how much vitamin E is found in certain foods,


Food Milligrams of alpha-tocopherol
1 tbsp wheat germ oil 26.2
1 oz. almonds 7.5
1 oz. sunflower seeds 6
1 tbsp sunflower oil 5.6
1 tbsp safflower oi 4.6
1 oz. hazelnuts 4.3
2 tbsp peanut butter 4.2
1 oz. peanuts 2.2
1 mango 2.3
1 tbsp corn oil 1.9
1 cup raw spinach .6
1/2 cup boiled spinach 1.6
1/2 cup boiled broccoli 1.5
1 tbsp soybean oil 1.3
1 medium kiwi 1.1
1 oz. pistachio nuts 1.2

Fit's Tip: If by looking at the chart you think you're not getting enough vitamin E, talk to your doctor first before taking a supplement.


Join The Conversation
Renees3 Renees3 8 years
Mmmmm I love mango. That picture looks awesome. Anyway I just checked my multi vitamin and it has 30IU. So what is an IU? Is that the same as mg? No bc it says mg for others on here. Anyone know was IU is?
Spectra Spectra 8 years
I get quite a bit of vitamin E in my diet because I eat a lot of nuts and broccoli, but I also take a multi. I don't take an additional vitamin E supplement though.
tatsauce tatsauce 8 years
I used to take Vitamin E per the advice of a friend who said that it'll make your boobs grow. She got the advice from this hot lady who worked at the vitamin store. I tried it out and stopped because it was making me gain weight. That's where the booby part came in. I was duped! sort of
millarci millarci 8 years
Aw man that picture makes me want a mango now!
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