Consists of 8 naturally occuring tocopherols. Apparently, a-tocopherol is the most active.
Good sources: Vegetable oils, margarine, wheat germ, nuts, dark green veggies, and whole grains. Liver and eggs contain moderate amounts.
RDA: 10 mg for males and 8 mg for females. However, as your intake of polyunsaturated fatty acids goes up so does the requirement for vitamin E. Remember, the RDA is set to 20% above the level that would cause deficiency symptoms. I think most experts would recommend at least 400 mg/d.
Functions: The main function is as an antioxidant (see oxidative damage). It maintains cell membranes and helps with RBC formation.
Deficiency: Almost exclusively limited to premature infants. When it is seen in adults it is usually due to problems with lipid absorption. Symptoms include RBC sensitivity to peroxides and damaged cellular membranes. This is probably due to vitamin E’s antioxidant, protective role.
Toxicity: Almost impossible! No toxicity has been noted even at doses 10,000 times the RDA.
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