Vitamin E is found in many foods, including vegetable oils, salad dressings, nuts, leafy green vegetables, wheat germ, whole grains, seeds and peanut butter. In foods, the best form of vitamin E is alpha-tocopherol. This is the unit the Recommended Daily Allowance is based upon. However, the average intake for women and older Americans is lower than 2000 calories, suggesting a supplement may be necessary in addition to a well-balanced diet. New Dietary Reference Intakes for vitamin E are being developed and may show an increase in the recommended amount to match the usual intake of about 100 milligrams in research studies.
Vitamin E is a fat-soluble vitamin.
This means fat must be present in the diet in order for it to be absorbed. A clinical deficiency or toxicity of this vitamin is rare but can occur. Symptoms of deficiency most often occur in premature babies and individuals who have problems absorbing fat. Symptoms include retina damage, anemia and muscle weakness. It has not yet been determined if high amounts of vitamin E are necessary to produce the best protective effect against heart disease.