What is the recommended dietary allowance (RDA) for vitamin E?

Dr. Mehmet Oz, MD
Cardiology (Cardiovascular Disease)
The Food and Drug Administration (FDA) recommended daily value for vitamin E is 30 IU, which means you really don't need to take a vitamin E supplement in addition to your multivitamin. The optimal way to get vitamin E is in your diet. Pistachios are one of the best dietary sources of gamma-tocopherol, a form of vitamin E. One or 2 handfuls of these nuts a day provides a healthy dose of this nutrient.
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Adults need to consume 15 milligrams of vitamin E daily. Because alpha-tocopherol is the most active form of vitamin E in your body, your vitamin E needs are in alpha-tocopherol equivalents.

Researchers speculate that healthy Americans, on average, are falling short of their dietary vitamin E needs.
Good sources of vitamin E include:
  • Peanuts
  • Peanut butter
  • Wheat germ
  • Sunflower seed kernels
  • Almonds
  • Olive oil
  • Corn oil
Picture of sunflower seeds

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.