Vitamin E
An antioxidant that supports cell protection.
The formula matches the form shown in the 3D model. Other forms of this vitamin can have different formulas.Loading molecular structure…
Alpha-tocopherol · Drag to rotate
Hover to pause · Scroll to zoomTouch to pause · Pinch to zoom
One representative form. Hydrogens omitted; bonds simplified.
PubChem · CID 14985Where you can find it
- Sunflower seeds
- Almonds
- Vegetable oils
- Spinach
- Broccoli
What it does in the body
Vitamin E helps protect cells from oxidative damage and supports immune function.
Recommended amounts & upper limit
US reference values for healthy adults aged 19–50, excluding pregnancy and breastfeeding. These are daily dietary intakes, not blood-test ranges or prescribed supplement doses. Other ages and life stages have different needs; see the original source.
- Men · RDA
- 15 mg/day alpha-tocopherol
- Women · RDA
- 15 mg/day alpha-tocopherol
- Upper limit · UL
- 1,000 mg/daySupplemental alpha-tocopherol; this is not a recommended dose.
How to read these levels
RDA means Recommended Dietary Allowance; AI means Adequate Intake, used when an RDA cannot be set. The upper limit (UL) is not a target or an exact toxicity threshold. Going below the RDA on one day does not diagnose deficiency. No established UL does not mean unlimited amounts are safe.
mg = milligrams; mcg = micrograms. 1 mg = 1,000 mcg. IU is vitamin-specific and cannot be converted with one rule for all vitamins.
What happens when the balance changes?
These are possible effects, not a diagnosis or a prediction from one low or high result.
Too little
Rare deficiency can cause nerve and muscle damage, poor coordination, weakness, vision problems and reduced immune function.
Body areas affected
Nerves, muscles, eyes and immune system.
Too much
High supplement doses can impair clotting and increase bleeding, including haemorrhagic stroke. Harm may occur below the UL in some circumstances.
Body areas affected
Blood clotting and brain bleeding risk.
What about blood-test levels?
Blood-test levels and daily intake use different units and cannot be compared directly. Test methods, reference ranges and clinical context vary. Symptoms alone cannot establish a vitamin deficiency or toxicity; a clinician can decide which tests and treatment are appropriate.
The body connection
Deficiency can affect nerves, muscles and the retina.
Explore left eye