Both men and women need vitamin E to protect the tissues and cells of their body from free radicals and other environmental aggressors. Your immune system and the formation of your red blood cells depend on this vitamin as well. It is also important to meet the recommended intake for this vitamin to avoid developing a deficiency, but consuming too much can have risks as well. Talk to your doctor about your vitamin E intake.
RDA and Food Sources
The recommended dietary allowance or RDA of vitamin E for adult men and women is 15 mg, according to MedlinePlus. Because 1 mg of vitamin E is equivalent to 1.5 IU, this RDA translates to 22.5 IU. If you are a pregnant woman, your RDA is the same, but if you are breastfeeding, it increases to 28.5 IU. Vitamin E can be found in many foods, but it is most abundant in wheat germ. Other foods that contain high amounts include yams, asparagus, sunflower seeds, liver, eggs, hazelnuts and walnuts. Beet, collard, mustard and turnip greens are good sources as well, as are cold-pressed vegetable oils like cottonseed or olive.
Upper Limits and Risks
Vitamin E is fat-soluble, which means excess amounts are stored in your body and consuming it in large amounts has its risks. However, getting this vitamin through foods is not typically harmful, and if overdosing is more likely when taking supplements. The Food and Nutrition Board at the Institute of Medicine has set the upper limit for natural forms of vitamin E as 1,500 IU a day for natural sources and 1,000 IU a day for synthetic forms. High intake of supplemental vitamin E can increase your risk of bleeding, including in your brain, and it can heighten the chances of birth defects in a growing fetus. Those who are on blood thinning medications also have an increased risk of bleeding while taking vitamin E supplements.
Deficiency
Though an overdose can be harmful to your health, it is important to get the recommended intake of vitamin E to avoid developing a deficiency. A severe vitamin E deficiency is not common in the developed world, but a mild deficiency is. Symptoms include an unsteady gait, loss of muscle mass and abnormal eye movements. If the deficiency is chronic, it can lead to problems with your kidneys and liver. People whose bodies cannot absorb fat properly are at the greatest risk for becoming deficient in vitamin E.
Additional Considerations
Talk to your doctor if you think you may have a vitamin E deficiency or if you may be at risk for one, or if you believe you may be taking too much. She can help you assess the risks of supplements or assist you in developing a diet rich in vitamin E. Never begin taking new supplements without first discussing them with your doctor, and let her know about all of the drugs and medications you take to prevent adverse interactions.
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