HOW MUCH VITAMIN E IS ENOUGH PER DAY?

The amount of Vitamin E you need per day depends mainly on age and life stage. For most healthy adults, the requirement is quite modest and is best met through food.

✅ Recommended daily intake of Vitamin E

Adults (men & women)

• 15 mg per day
  (≈ 22 IU of natural Vitamin E)

Pregnant women

• 15 mg per day

Breastfeeding women

• 19 mg per day

👶 Children (for reference)

• 1–3 years: 6 mg
• 4–8 years: 7 mg
• 9–13 years: 11 mg
• 14–18 years: 15 mg

🥗 Can you get enough from food?

Yes. For example:

• 30 g almonds → ~7 mg
• 1 tbsp sunflower oil → ~5–6 mg
• ½ avocado → ~2 mg

A balanced diet with nuts, seeds, oils, and vegetables usually meets daily needs.

💊 What about supplements?

• Supplements are useful if dietary intake is low or absorption is impaired
• Choose natural Vitamin E (d-alpha-tocopherol) for better absorption
• Take with meals containing fat

⚠️ Avoid high doses unless advised

• Upper safe limit: 1,000 mg/day
• Excessive intake may increase bleeding risk, especially if taking blood thinners

🧠 Practical guidance

• Food first, supplements second
• Moderate daily intake works better than high-dose “megadoses”
• Vitamin E works best with Vitamin C and selenium