Vitamin E is measured in milligrams. The most active form of vitamin E is alpha-tocopherol, and this is the form found naturally in many foods. Supplements may contain natural alpha-tocopherol, a blend of other naturally occurring tocopherols, or synthetic versions of alpha-tocopherol. Synthetics and tocopherol blends are not as functional in the body, and for this reason standard reference intakes are for natural alpha-tocopherol units in milligrams.
Dietary Reference Intakes
Dietary Reference Intakes (DRIs, formerly known as the RDA or Recommended Daily Allowances) are provided by the Institute of Medicine's Food and Nutrition Board. DRI vitamin E recommendations were updated in 2000, and are categorized by age and gender, although the vitamin E needs are the same for boy and girls throughout childhood. Children's vitamin needs are as follows: infants 0 to 6 months require 4 mg/day, infants 6 to 12 months require 5 mg/day, children 1 to 3 years need 6 mg/day, children 4 to 8 years need 7 mg/day, children 9 to 13 years require 11 mg/day, and adolescents 14 to 18 years need 15 mg/day.
Food Sources
Vitamin E is a fat-soluble vitamin. This means that it requires dietary fat in order to be absorbed into the body. Vitamin E is found primarily in plant food sources, such as oils, nuts and whole grains. Some examples of vitamin E content include 1 oz. of almonds contain 7.4 mg, 1 tbsp. canola oil contains 2.4 mg, 1 tbsp. olive oil contains 2 mg, ¼ avocado contains 0.7 mg, and ½ cup quinoa provides 0.6 mg Vitamin E.
Functions
Vitamin E is an important vitamin for several reasons. It's most important function is as an antioxidant -- preventing cell damage and thereby maintaining healthy cell function. Antioxidants, particularly Vitamin E, are considered helpful in preventing cardiovascular disease and cancer. Vitamin E is also important for the health and healing of the skin, and is known to reduce scarring. Deficiencies, though rare, can take several years to manifest, and can potentially affect every organ in the body. Symptoms of deficiency are usually associated with fat malnutrition or malabsorption. Vitamin E is not considered toxic at high doses as some other vitamins are.
Ensure Adequate Intake
It is easy to ensure adequate intake of vitamin E for children and adolescents. Providing a balanced diet of proteins, carbohydrates and fats is the foundation for good health. With a focus on whole grain carbohydrates and plant-based healthy fats, there is no concern for Vitamin E deficiency. Providing a daily vitamin/mineral supplement is helpful to ensure needs are met daily when food intake is not optimal.
References
- "Dietary Reference Intakes"; Institute of Medicine, Food and Nutrition Board
- "Krause's Food, Nutrition, and Diet Therapy, 10th Ed." L. Kathleen Mahan and Sylvia Escott-Stump, 2000.
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