Vitamin E
Last updated: August 9, 2026
Benefits
A fat-soluble antioxidant that protects cell membranes from damage and supports immune function.
How much you need
Recommended daily amounts by life stage, per NIH and NASEM Dietary Reference Intakes. Where the evidence hasn't been enough to set a full RDA (Recommended Dietary Allowance), NASEM sets an AI (Adequate Intake) instead — both are shown together below.
| Life stage | RDA / AI |
|---|---|
| Children 1–3 | 6 mg |
| Children 4–8 | 7 mg |
| Boys 9–13 | 11 mg |
| Girls 9–13 | 11 mg |
| Males 14–18 | 15 mg |
| Females 14–18 | 15 mg |
| Men 19–50 | 15 mg |
| Women 19–50 | 15 mg |
| Men 51–70 | 15 mg |
| Women 51–70 | 15 mg |
| Men 71+ | 15 mg |
| Women 71+ | 15 mg |
| Pregnancy 14–18 | 15 mg |
| Pregnancy 19–50 | 15 mg |
| Lactation 14–18 | 19 mg |
| Lactation 19–50 | 19 mg |
Upper limit
This limit counts Vitamin E from supplements only — the amount you get from food does not count toward it.
| Life stage | Tolerable upper limit |
|---|---|
| Children 1–3 | 200 mg |
| Children 4–8 | 300 mg |
| Boys 9–13 | 600 mg |
| Girls 9–13 | 600 mg |
| Males 14–18 | 800 mg |
| Females 14–18 | 800 mg |
| Men 19–50 | 1000 mg |
| Women 19–50 | 1000 mg |
| Men 51–70 | 1000 mg |
| Women 51–70 | 1000 mg |
| Men 71+ | 1000 mg |
| Women 71+ | 1000 mg |
| Pregnancy 14–18 | 800 mg |
| Pregnancy 19–50 | 1000 mg |
| Lactation 14–18 | 800 mg |
| Lactation 19–50 | 1000 mg |
High supplemental alpha-tocopherol can increase the risk of bleeding, especially alongside blood-thinning medication. The limit covers supplemental alpha-tocopherol specifically, not tocotrienols or mixed tocopherols.
Best food sources
| Serving | ||
|---|---|---|
| Sunflower seeds | — | — |
| Almonds | — | — |
| Sunflower and safflower oil | — | — |
| Avocado | — | — |
| Spinach | — | — |
Absorption & caution
Absorption: Fat-soluble — absorbs best alongside a meal that contains some fat, and unlike water-soluble vitamins, extra amounts are stored in the body rather than excreted.
Pairings
Works well with
- Vitamin C — Vitamin C restores vitamin E to its active antioxidant form.
Body systems & goals
Body systems it supports
- Liver — Your liver is the body's processing hub, handling everything you eat, drink, and metabolize. A balanced spread of these nutrients supports the everyday work it does to keep you steady. (emerging evidence)
- Lungs — The tissue lining your airways renews itself constantly. When you're run down or recovering, these nutrients support that quiet upkeep. (emerging evidence)
- Skin — Skin is your body's largest organ and it rebuilds itself constantly. These nutrients support the collagen-making and repair work that keeps skin looking clear and feeling calm. (emerging evidence)
- Brain — Your brain runs on a steady supply of these nutrients to think, focus, and hold a mood. Keeping them topped up supports the mental clarity that's often the first thing to fade when you're worn down. (emerging evidence)
- Eyes — The light-sensing tissue at the back of your eyes leans on these nutrients to stay resilient against everyday strain and glare. They help your body maintain sharp, comfortable vision over the long haul. (established evidence)
Goals it supports
- Menopause support (emerging evidence)
- Cellular health (established evidence)
Frequently asked questions
How much Vitamin E do adult women need per day?
Adult women (19–50) need 15 mg of Vitamin E per day, per NIH/NASEM Dietary Reference Intakes.
How much Vitamin E do adult men need per day?
Adult men (19–50) need 15 mg of Vitamin E per day, per NIH/NASEM Dietary Reference Intakes.
Does pregnancy change how much Vitamin E you need?
No — the recommended amount stays at 15 mg per day during pregnancy (ages 19–50).
Is there an upper limit for Vitamin E?
Yes — for adults 19–50, the tolerable upper limit is 1000 mg. High supplemental alpha-tocopherol can increase the risk of bleeding, especially alongside blood-thinning medication. The limit covers supplemental alpha-tocopherol specifically, not tocotrienols or mixed tocopherols.
What foods are highest in Vitamin E?
Good sources include Sunflower seeds, Almonds, Sunflower and safflower oil, Avocado, and Spinach.
How Tavita handles this
Tavita logs Vitamin E from both the food you eat and the supplements you take, adding both into one running daily total. It warns you before you reach the tolerable upper limit, counting only what comes from supplements, since that's what this particular limit is defined against.
Sources
Figures on this page come from the NIH Office of Dietary Supplements fact sheets and the National Academies of Sciences, Engineering, and Medicine (NASEM) Dietary Reference Intake tables — the same dataset that powers the Tavita app. They were independently re-verified by blind re-derivation on August 9, 2026. See the methodology page for how this library is built and kept current.
Tavita is not a medical provider. This page is educational information, not medical advice — talk to your clinician before changing your supplement or medication routine.