Vitamin E is a fat-soluble vitamin and antioxidant that protects red blood cells, fatty acids, and vitamins A and C from damage. Many studies show a lower risk for heart disease, cancer, and several other diseases when consuming a diet with lots of fruits and vegetables—rich in antioxidant vitamins and other beneficial compounds. Antioxidant supplements have not been shown to have the same benefits as foods rich in antioxidants.
![](https://foodsmartcolorado.colostate.edu/wp-content/uploads/2020/01/Vitamin-E-1024x683.jpg)
How much do I need?
- 7 milligrams per day for children 4-8 years old
- 11 milligrams for children 9-13 years old
- 15 milligrams per day for anyone over 14 years old
For recommendations for infants, children, or breastfeeding women, check out the chart in CSU Extension’s Fact Sheet: Fat-Soluble Vitamins: A, D, E, and K
Food sources
Vitamin E is naturally found in many foods and occasionally added to some fortified foods such as breakfast cereals. The best natural sources of vitamin E are vegetable oils such as wheat germ, sunflower, safflower, and corn. Other great sources include seeds and nuts such as peanuts, hazelnuts, almonds, and sunflower seeds.
What happens if I don’t get enough?
Generally, vitamin E deficiency is not common, except in premature infants and in those unable to absorb or digest fats. Inadequate amounts of vitamin E can lead to weakened immune systems and possible nerve and muscle damage.
Can I get too much?
Vitamin E is fat-soluble, which means it can be stored in the body for long periods of time. Toxicity doesn’t usually occur when vitamin E comes from food, but extra caution should be used with supplements. Large dosages of vitamin E from supplements does not result in any added benefits and can pose risks for those taking blood thinners.
Did You Know?
Adults can get their daily requirement of vitamin E by eating two ounces of sunflower seeds (about 1/4 cup).
- Consider these ideas for including sunflower seeds in your diet:
- Add them to any salad for a crunch.
- Nibble on them for a light snack between meals.
- Top bread or fruit with sunflower butter for a delicious treat.
- Add them to homemade or store-bought granola.
- Add them to your yogurt as a part of your breakfast.