Quick answer
Women and men need the same amount: 15 mg of vitamin E a day from food and supplements, at any adult age and during pregnancy. Breastfeeding raises it to 19 mg. Supplements should stay under the adult upper limit of 1,000 mg a day, which is far more than anyone needs.1,2
Key facts
- 15 mg of vitamin E is about 22.4 IU of the natural form or 33.3 IU of the synthetic form.2
- A 400 IU capsule holds 268 mg of natural or 180 mg of synthetic vitamin E.2
- Most vitamin E-only supplements provide 67 mg, or 100 IU of the natural form, or more.2
- Children need 6 mg a day at ages 1 to 3, rising to 11 mg at 9 to 13.2
Recommended amounts by age
| Age | Recommended | Upper limit, supplements |
|---|---|---|
| 1 to 3 years | 6 | 200 |
| 4 to 8 years | 7 | 300 |
| 9 to 13 years | 11 | 600 |
| 14 to 18 years | 15 | 800 |
| 19 and older | 15 | 1,000 |
| Pregnancy | 15 | 800 under 19, 1,000 from 19 |
| Breastfeeding | 19 | 800 under 19, 1,000 from 19 |
Babies get an adequate intake instead of a recommended amount: 4 mg a day up to 6 months and 5 mg from 7 to 12 months. No upper limit has been set for infants.2
For women and for men
Unlike many vitamins, the amount does not differ by sex: 15 mg a day for both from age 14. It does not change after 50 or 60 either, because NIH gives one figure for everyone 14 and older, with 19 mg while breastfeeding.2
Large trials in women aged 45 and over and in men aged 50 and over used 400 to 600 IU every other day, far above the recommended amount, and did not show the long-term health benefits they were looking for.2
Converting IU and mg
Labels now list vitamin E in mg. To convert an older IU label, 1 IU of the natural form equals 0.67 mg and 1 IU of the synthetic form equals 0.45 mg; going the other way, 15 mg is 22.4 IU of the natural form or 33.3 IU of the synthetic form.1,2
| Label amount | Natural form (d-alpha) | Synthetic form (dl-alpha) |
|---|---|---|
| 100 IU | 67 mg | 45 mg |
| 200 IU | 134 mg | 90 mg |
| 400 IU | 268 mg | 180 mg |
| 1,000 IU | 670 mg | 450 mg |
To compare a capsule with the recommended 15 mg, use the mg figures above. To compare it with the upper limit, use IU: NIH gives the adult limit as 1,500 IU a day of the natural form or 1,100 IU of the synthetic form.1,2
What supplements contain
Most once-daily multivitamins provide about 13.5 mg of vitamin E, while vitamin E-only supplements commonly contain 67 mg or more, much more than the recommended amount.1,2
In 1999 to 2000, 11.3% of US adults took vitamin E supplements containing at least 400 IU.2
If you take a multivitamin and a separate vitamin E product, add the two labels together, since both count toward the upper limit for supplements.
How much is too much
The upper limit for vitamin E from supplements is 1,000 mg a day for adults, the same as 1,500 IU of the natural form or 1,100 IU of the synthetic form, and it is set because of the risk of bleeding. It is lower for children and teens: 200 mg at ages 1 to 3, 300 mg at 4 to 8, 600 mg at 9 to 13 and 800 mg at 14 to 18. Vitamin E in food does not need to be limited.1,2
NIH notes that some research suggests vitamin E supplements may cause harm even below the upper limit. In one large study, men who took 400 IU (180 mg) of synthetic vitamin E daily for several years had a higher rate of prostate cancer.1
Questions people ask
How much vitamin E per day for a woman over 50?
The same 15 mg a day as at any adult age. The need does not rise after menopause; breastfeeding is the only time it goes up, to 19 mg.2
How much vitamin E per day for a man?
15 mg a day, the same as for a woman. The upper limit from supplements is also the same, 1,000 mg a day.2
Is 400 IU of vitamin E a day too much?
It is under the upper limit, which is 1,500 IU a day of the natural form or 1,100 IU of the synthetic form. But 400 IU is 268 mg of natural or 180 mg of synthetic vitamin E, 12 to 18 times the recommended 15 mg, and trials of 400 IU daily or every other day found more prostate cancer in men and more bleeding strokes in one group of male doctors. Ask your doctor before taking that much.2
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This page is information, not medical advice. Talk to your doctor or pharmacist about your own situation.