Vitamin-E Supplements – Kenya

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Table 1: Recommended Dietary Allowances (RDAs) for Vitamin E (Alpha-Tocopherol) [1]
Age Males Females Pregnancy Lactation
0–6 months* 4 mg 4 mg
7–12 months* 5 mg 5 mg
1–3 years 6 mg 6 mg
4–8 years 7 mg 7 mg
9–13 years 11 mg 11 mg
14+ years 15 mg 15 mg 15 mg 19 mg

*Adequate Intake (AI)

Food sources of vitamin E

Table 2: Vitamin E (Alpha-Tocopherol) Content of Selected Foods [2]
Food Milligrams (mg)
per serving
Percent DV*
Wheat germ oil, 1 tablespoon 20.3 135
Sunflower seeds, dry roasted, 1 ounce 7.4 49
Almonds, dry roasted, 1 ounce 6.8 45
Sunflower oil, 1 tablespoon 5.6 37
Safflower oil, 1 tablespoon 4.6 31
Hazelnuts, dry roasted, 1 ounce 4.3 29
Peanut butter, 2 tablespoons 2.9 19
Peanuts, dry roasted, 1 ounce 2.2 15
Corn oil, 1 tablespoon 1.9 13
Spinach, boiled, ½ cup 1.9 13
Broccoli, chopped, boiled, ½ cup 1.2 8
Soybean oil, 1 tablespoon 1.1 7
Kiwifruit, 1 medium 1.1 7
Mango, sliced, ½ cup 0.7 5
Tomato, raw, 1 medium 0.7 5
Spinach, raw, 1 cup 0.6 4

*DV = Daily Value.

How Much Vitamin-E Supplement can you take?

As in anything, too much of anything is dangerous. The table below shows tolerable upper limits of vitamin E intakes.

Table 3: Tolerable Upper Intake Levels (ULs) for Vitamin E [3]
Age Male Female Pregnancy Lactation
1–3 years 200 mg 200 mg
4–8 years 300 mg 300 mg
9–13 years 600 mg 600 mg
14–18 years 800 mg 800 mg 800 mg 800 mg
19+ years 1,000 mg 1,000 mg 1,000 mg 1,000 mg

 

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