nutrient needed to meet the health needs of 97–98% of
the population. The Adequate Intake (AI) is an esti-
mate set when there is not enough information to
determine an RDA. The Tolerable Upper Intake
Level (UL) is the average maximum amount that can
be taken daily without risking negative side effects.
The DRIs are calculated for children, adult men,
adult women, pregnant women, andbreastfeeding
women.
The IOM has not set RDA or UL values for
vitamin E in children under one year old because of
incomplete scientific information. Instead, it has set
AI levels for this age group. Recently the UL level has
become somewhat controversial and has been chal-
lenged by some researchers as being set too high. AI
and UL levels are measured in both weight (milligrams
or mg) and international units (IU). The IU measure-
ment is the measurement used on dietary supplement
labels. For the alpha-tocopherol form of vitamin E,
1 mg equals about 1.5 IU.
The following are the AIs, RDAs, and ULs for
alpha-tocopherol for healthy individuals:
infants birth–6 months: AI 6 IU or 4 mg
infants 7–12 months: AI 7.5 IU or 5 mg
children 1–3 years: RDA 9 IU of 6 mg; UL 300 IU or
200 mg
children 4–8 years: RDA 10.5 IU or 7 mg; UL 450 IU
or 300 mg
children 9–13 years: RDA 16.5 IU or 11 mg; UL 900
IU or 600 mg
children 14–18 years: RDA 22.5 IU or 15 mg; UL
1,200 IU or 800 mg
adults age 19 and older: RDA 22.5 IU or 15 mg; UL
1,500 IU or 1,000 mg
pregnant women: RDA 22.5 IU or 15 mg; UL 1,500
IU or 1,000 mg
breastfeeding women: RDA 28.5 IU or 19 mg; UL
1,500 IU or 1,000 mgSources of vitamin E
Vitamin E is found in limited amounts in a small
number of foods. These include some oils, nuts, and
green leafy vegetables. Vitamin E is also added to
some breakfast cereals, which say ‘‘fortified with vita-
min E’’ on the label. In addition, the Food and Drug
Administration requires all foods containing olestra, a
compound that reduces fat absorption, to be fortified
with the fat-soluble vitamins A, D, E, and K.
The following list gives the approximate vitamin E
(alpha-tocopherol) content for some common foods:wheat germ oil, 1 Tablespoon: 30.5 UL or 20.3 mg
olive oil, 1 Tablespoon: 3 UL or 1.9 mg
sunflower oil, 1 Tablespoon: 8.5 UL or 5.6 mg
safflower oil, 1 Tablespoon: 6 UL or 4.6 mg
almonds, roasted, 1 ounce: 11 UL or 7.4 mg
peanuts, roasted, 1 ounce: 3 UL or 2.2 mg
peanut butter, fortified, 1 ounce: 6 UL or 4.2 mg
hazelnuts, roasted, 1 ounce: 6.5 UL or 4.3 mg
spinach, cooked 1/2 cup: 2.5 UL or 1.6 mg
spinach, raw 1/2 cup: 3 UL or 1.8 mg
mango, 1/2 cup sliced: 1.5 UL or 0.9 mg
kiwi, 1 medium: 1.5 UL or 1.1 mg
avocado, 1 medium: 5 UL or 3.4 mg
multivitamin: 30–60 IU or 20–40 mg
vitamin E dietary supplement: 400–800 IU or
270–530 mgVitamin E’s role in health
Vitamin E’s role in health not completely clear,
but experts do agree on what happens when vitamin E
is absent from the diet. Vitamin E deficiency results in
damage to the nerves, especially the nerves of the
hands and feet, loss of coordination, a poor sense of
balance, and muscle weakness. The retina of the eye
can also be damaged, resulting in loss of vision. SignsKEY TERMS
Antioxidant—A molecule that prevents oxidation.
In the body antioxidants attach to other molecules
called free radicals and prevent the free radicals
from causing damage to cell walls, DNA, and
other parts of the cell.
Dietary supplement—A product, such as a vitamin,
mineral, herb, amino acid, or enzyme, that is
intended to be consumed in addition to an individ-
ual’s diet with the expectation that it will improve
health.
Fat-soluble vitamin—A vitamin that dissolves in
and can be stored in body fat or the liver.
Retina—The layer oflight-sensitivecells onthe back
of the eyeball that function in converting light into
nerve impulses.
Vitamin—A nutrient that the body needs in small
amounts to remain healthy but that the body cannot
manufacture for itself and must acquire through
diet.Vitamin E