What is vitamin E (tocopherol)?

Vitamin E isn't a single substance but consists of a group of 8 compounds known as tocopherols and tocotrienols, of which alpha-tocopherol is the most potent and the one that's generally analysed for. Alpha-tocopherol is the active ingredient of vitamin supplements, assigned the name vitamin E.

What does vitamin E do in the body

• First and foremost, vitamin E acts as an antioxidant and its job is to protect polyunsaturated fats and vitamin A from breakdown.
• It assists in maintaining the stability of the fats found in cell membranes.
• Studies show that diets high in vitamin E are associated with a reduced risk of heart disease. Confirmation of this with clinical studies using vitamin E supplements however has been inconclusive, and research continues in this area.
• It's under study for prevention of cancers.
• It helps your body make red blood cells and enables it to use Vitamin K.

How much do I need?

The Adequate Intake (AI) for vitamin E as alpha-tocopherol equivalents per day are (note: there are no Recommended Dietary Intakes only the lower figure of AI):
           (Source:  NRVs 2006)

4 mg for babies (0 to 6 months)
5 mg for babies (7 to 12 months)
5 mg for children (1 to 3 years)
6 mg for children (4 to 8 years)
9 mg for boys (9 to 13 years)
10 mg for boys (14 to 18 years)
8 mg for girls (9 to 18 years)

7 mg or 10 IU (women 19+ years)
10 mg or 15 IU (men 19+ years)
7-8 mg for pregnant women
11-12 mg for breastfeeding women

 mg means milligrams

Upper limit

300 mg or 450 IU as d-alpha tocopherol equivalents

Best food sources

• Seeds, particularly sesame seeds and sunflower seeds
• Tahini (sesame seed paste)
• Oils especially sunflower oil and safflower oil, followed by canola and olive oils
• Items made from oil such as salad dressings and mayonnaises
• Nuts, particularly almonds, hazelnuts and pine nuts
• Wheatgerm
• Margarines made from seed oils e.g. polyunsaturated margarines
• Eggs
• Oily fish such as salmon or mackerel

Easy ways to get a day's intake of 7 mg 

• Enjoy 2 hard-boiled eggs on toast for breakfast
• Have a handful of almonds for morning tea
• Toss half a tablespoon of sesame seeds over your salad or stir-fry
• Cook with one tablespoon of sunflower oil
• Use 1-2 tablespoons tahini as a salad dressing OR as part of a dip
• Cook up a salmon fillet and serve with a salad with oil-lemon dressing

Deficiency signs

Mild deficiency often has no symptoms. Longer-standing deficiency shows mostly neurological symptoms e.g. impaired balance. Severe vitamin E deficiency (as in cystic fibrosis or any disturbance of fat absorption) results in:

• Impaired balance and coordination causing unsteady walking
• Muscle weakness
• Loss of muscle mass
• Damage to the retina of the eye, vision problems
• Abnormal eye movements