Vitamin E is a fat-soluble vitamin. This means it is stored in the liver and fatty tissues. There are 8 forms. Alpha-tocopherol is the most active form in humans. It is an antioxidant. This means it acts to protect the body's cells against the effects of free radicals. These are normal by-products of metabolism, but they can cause cell damage.

Role

The role of vitamin E is to:

• Act as an antioxidant in the body
• Help with immune system function

Recommended Intake:

Vitamin E Deficiency

This health problem is rare. In developed countries, it is seen only in people with certain health problems, such as liver disease or cystic fibrosis.

Symptoms are:

• Problems with the nervous system, such as poor balance and coordination
• Muscle weakness
• Thinning of the lining of the inner eye

People who do not get enough vitamin E often do not get enough vitamins A, D, and K.

Vitamin E Toxicity

Vitamin E does not leave the body in the urine like most water-soluble vitamins. It can build up in the body. The tolerable upper intake level (UL) for adults from dietary sources and supplements is 1,100 milligrams (mg) daily. The UL is lower for children.

Major Food Sources

Health Problems

Tips to Get More

To get more vitamin E:

• Sprinkle wheat germ on cereal or oatmeal.
• Add sunflower seeds or nuts to a salad or stir-fry.
• Add mango or blueberries to yogurt for an afternoon snack.
• Choose a multi-vitamin with vitamin E.