Vitamin E: what it does and how much you need
Vitamin E is an antioxidant that helps protect cells from damage, and helps the immune system and blood vessels. Adults need 15 milligrams (about 22 IU of natural vitamin E) a day, and the upper limit is 1,000 milligrams a day (about 1,500 IU of natural or 1,100 IU of synthetic vitamin E).
General information, not medical advice. Check with a doctor or pharmacist before taking a supplement, especially if you are pregnant or breastfeeding, take any medicine, or are under 18.
In the UK
In the UK, adults need 4 milligrams a day for men and 3 milligrams for women, and the NHS says up to 540 milligrams (800 IU) a day from supplements is unlikely to cause harm.
How much you need and the upper limit
| US (NIH) | UK (NHS) | |
|---|---|---|
| Adults need | 15 milligrams (about 22 IU of natural vitamin E) a day | 4 milligrams a day for men and 3 milligrams for women |
| Upper limit | 1,000 milligrams a day (about 1,500 IU of natural or 1,100 IU of synthetic vitamin E) | Up to 540 milligrams (800 IU) a day from supplements |
The UK figure is the amount the NHS says is unlikely to cause harm. Figures are for adults.
Cautions
- Mixed tocopherols and tocotrienols on a label are not counted towards this limit.
Food sources
- Wheat germ, sunflower and safflower oils
- Almonds, peanuts and hazelnuts
- Sunflower seeds
- Spinach
- Broccoli
Dose questions
Quick answers
- What does vitamin E do?
- Vitamin E is an antioxidant that helps protect cells from damage, and helps the immune system and blood vessels.
- How much vitamin E do adults need?
- Adults need 15 milligrams (about 22 IU of natural vitamin E) a day (US, NIH). In the UK: 4 milligrams a day for men and 3 milligrams for women (NHS).
- What is the upper limit for vitamin E?
- US: 1,000 milligrams a day (about 1,500 IU of natural or 1,100 IU of synthetic vitamin E). UK (NHS): up to 540 milligrams (800 IU) a day from supplements is unlikely to cause harm.
- Which foods have vitamin E?
- Wheat germ, sunflower and safflower oils, almonds, peanuts and hazelnuts, sunflower seeds, spinach, broccoli.
- What should I watch out for with vitamin E?
- Mixed tocopherols and tocotrienols on a label are not counted towards this limit.
Sources
- NIH Office of Dietary Supplements fact sheet
https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/ - NHS vitamins and minerals guidance
https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-e/
Ask Supplement Check yourself
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In Claude or any app that takes MCP connectors, add https://goodturn-mcp.pages.dev/supplementcheck/mcp and ask: “Is 1000 IU of vitamin E too much?”