Minimum Daily Requirements For Vitamin E

The term vitamin E actually describes a group of eight different organic compounds, but because the human body needs only one, known as alpha-tocopherol, nutritionists refer to it as vitamin E. Vitamin E, one of the 13 essential vitamins, supports a healthy immune system and protects cells from damage. The National Institutes of Medicine Food and Nutrition Board recommends healthy adults intake 15 mg of vitamin E per day.

Classification

Scientists divide vitamins into two groups; water-soluble vitamins and fat-soluble vitamins. Vitamin E, along with vitamins D, K and A, is classified as a fat-soluble vitamin. Fat-solubility refers to the ability of the body to store the vitamin in the liver and fat tissues. Although the body can store it, you still need to meet the minimum daily requirement of vitamin E for good health.

Function

Thousands of chemical reactions occur within the body continually, producing necessary proteins or breaking down foods. These reactions involving oxygen can result in the formation of negatively charged particles, known as free radicals. These particles can damage cells and contribute to cancer, aging and chronic diseases. Vitamin E functions as an antioxidant -- a substance that protects cells from damage caused by free radicals.

Intake

To support this function within the body you need to intake the minimum daily requirement of 15 mg/day. Because the body can store vitamin E, consuming too much of it can lead to toxicity. The National Institute of Medicine Food and Nutrition Board sets the tolerable upper intake level at 1000 mg per day for both men and women. Consuming more than that can lead to impaired blood clotting that can increase the risk for bleeding. Patients taking blood thinning medications, such as warfarin, should be especially cautious when taking vitamin E supplements to avoid excessive bleeding.

Natural Sources

Most people consume approximately 60 percent of their daily requirement of vitamin E in vegetable oil or foods made with vegetable oils, according to the Colorado State University Extension. Other natural sources of vitamin E include nuts, seeds, grains, vegetables and fortified foods like breakfast cereals.

Deficiency

Although approximately 90 percent of adults in the United States fail to consume the minimum daily requirement of vitamin E each day, a true deficiency with symptoms remains rare, according to the Linus Pauling Institute. Those at highest risk of developing a vitamin E deficiency include premature infants and those who suffer from a malabsorption disease that inhibits the absorption of fat and fat-soluble vitamins. Over time, a vitamin E deficiency causes neurological symptoms like a lack of muscle coordination and peripheral neuropathy while also causing retina damage to the eye. A lack of vitamin E can also impair the immune system, making you more susceptible to infections and illness.