Vitamin-E Supplements – Kenya

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Table 1: Recommended Dietary Allowances (RDAs) for Vitamin E (Alpha-Tocopherol) [1]
AgeMalesFemalesPregnancyLactation
0–6 months*4 mg4 mg
7–12 months*5 mg5 mg
1–3 years6 mg6 mg
4–8 years7 mg7 mg
9–13 years11 mg11 mg
14+ years15 mg15 mg15 mg19 mg

*Adequate Intake (AI)

Food sources of vitamin E

Table 2: Vitamin E (Alpha-Tocopherol) Content of Selected Foods [2]
FoodMilligrams (mg)
per serving
Percent DV*
Wheat germ oil, 1 tablespoon20.3135
Sunflower seeds, dry roasted, 1 ounce7.449
Almonds, dry roasted, 1 ounce6.845
Sunflower oil, 1 tablespoon5.637
Safflower oil, 1 tablespoon4.631
Hazelnuts, dry roasted, 1 ounce4.329
Peanut butter, 2 tablespoons2.919
Peanuts, dry roasted, 1 ounce2.215
Corn oil, 1 tablespoon1.913
Spinach, boiled, ½ cup1.913
Broccoli, chopped, boiled, ½ cup1.28
Soybean oil, 1 tablespoon1.17
Kiwifruit, 1 medium1.17
Mango, sliced, ½ cup0.75
Tomato, raw, 1 medium0.75
Spinach, raw, 1 cup0.64

*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]
AgeMaleFemalePregnancyLactation
1–3 years200 mg200 mg
4–8 years300 mg300 mg
9–13 years600 mg600 mg
14–18 years800 mg800 mg800 mg800 mg
19+ years1,000 mg1,000 mg1,000 mg1,000 mg

 

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