Vitamin E is an antioxidant, a nutrient which helps keep your body healthy by reducing your risk for damage from free radicals. Vitamin E can be dangerous when consumed excessively; however, if you are relying on your diet to provide the amount you need, then you are unlikely to have a problem with too much vitamin E.
Vitamin E Definition
Vitamin E is a compound of eight antioxidants, the most abundant of which is alpha-tocopherol. Alpha-tocopherol is also the antioxidant measured for the recommended dietary intake of vitamin E. Your body uses vitamin E to fight off the cell-damaging effects of substances called free radicals, which are byproducts your body produces naturally during cellular processes. Vitamin E also works with your blood vessels, widening them and acting as an anticoagulant to keep blood flowing properly.
Daily Recommended Intake
An average adult -- male or female -- should consume at least 22.4 IU of vitamin E a day. Women who are breastfeeding should consume 28.4 IU daily. While a vitamin E deficiency is rare, it can occur in individuals who have a digestive disease in which fat is not broken down or absorbed correctly since fat in the digestive system is necessary for the absorption of the vitamin. A vitamin E deficiency results in damaged nerves and muscles, causing numbness in your limbs, loss of movement control, vision difficulty, and a weakened immune system.
Vitamin E Toxicity
You cannot get too much vitamin E through natural dietary sources. However, you can overdose on vitamin E if you are taking it as a supplement. Too much vitamin E can increase your risk of bleeding following an injury, as well as increase the risk of bleeding in your brain. The highest safe supplemental amount of vitamin E is 1,000 to 1,500 IU daily, depending on the chemical form of the supplement.
Sources
Vitamin E is found primarily in vegetable oils like olive, sunflower and wheat germ oils. Nuts and seeds, like almonds and sunflower seeds, are also good sources of vitamin E. Green vegetables, like broccoli, have some vitamin E, while fortified foods like breakfast cereals have added vitamin E. If you are eating a balanced diet, or supplementing it with a multivitamin, you should have no problem getting the vitamin E you need. Consult a physician before taking a vitamin E supplement.
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