How much vitamin E per day is safe?

December 3, 2025 •

4 min read

The National Institutes of Health recommends that adults get 15 milligrams (mg) of vitamin E daily. While this amount is easily met through diet, many people take supplements, leading to concerns about consuming too much. Understanding how much vitamin E per day is safe is crucial for preventing potential health risks, especially from high-dose supplements.

Quick Summary

This guide provides clarity on the daily intake of vitamin E, outlining the recommended daily allowance, the safe upper intake level, and the health risks associated with excessive supplementation. It details the symptoms of vitamin E toxicity and offers practical guidance for a safe intake.

Key Points

RDA is 15 mg for adults: The recommended dietary allowance for most adults is 15 milligrams of alpha-tocopherol daily, easily met through a healthy diet.
Upper limit is 1,000 mg from supplements: The tolerable upper intake level for supplemental vitamin E in adults is 1,000 mg daily to avoid adverse effects.
High doses increase bleeding risk: Excessive intake, especially over 400 IU daily, can significantly increase the risk of bleeding, particularly for those on anticoagulant medication.
Toxicity is rare from diet alone: It is highly unlikely to reach toxic levels of vitamin E from food sources alone; toxicity is almost always due to high-dose supplements.
Consult a doctor before supplementing: Individuals with bleeding disorders, heart disease, or those taking certain medications should consult a healthcare provider before using vitamin E supplements.
Symptoms of toxicity include nausea and fatigue: Mild symptoms of vitamin E excess include diarrhea, nausea, muscle weakness, and headaches, which often resolve after stopping supplementation.

Understanding Daily Vitamin E Intake: RDA vs. Upper Limit

Vitamin E is a fat-soluble nutrient essential for vision, reproduction, and the health of your blood, brain, and skin. Because it is a fat-soluble vitamin, excess amounts are not easily flushed out by the body and can accumulate in fatty tissues, posing potential health risks when consumed in high doses through supplements. It is important to distinguish between the recommended dietary allowance (RDA) and the tolerable upper intake level (UL).

The RDA for Vitamin E

The RDA represents the average daily intake level sufficient to meet the nutrient requirements of nearly all healthy individuals. For most adults, the RDA for vitamin E is 15 mg of alpha-tocopherol. This amount can typically be obtained from a balanced diet rich in nuts, seeds, and vegetable oils. Breastfeeding women have a slightly higher RDA of 19 mg daily to ensure sufficient amounts are passed through breast milk.

The Tolerable Upper Intake Level (UL)

The UL is the maximum daily intake unlikely to cause adverse health effects. For adults 19 years and older, the UL for vitamin E from supplements is 1,000 mg daily. This is equivalent to 1,500 IU of natural vitamin E (d-alpha-tocopherol) or 1,100 IU of synthetic vitamin E (dl-alpha-tocopherol). It is crucial to note that this UL applies only to supplements; there is no evidence of toxic effects from vitamin E found naturally in foods.

Natural vs. Synthetic Vitamin E

When considering supplements, it's important to know the difference between natural and synthetic forms. Natural vitamin E (d-alpha-tocopherol) is more potent than the synthetic version (dl-alpha-tocopherol). Supplement labels can help you identify the type and calculate the corresponding IU, or International Units, which are still used on some products.

Risks and Side Effects of High-Dose Vitamin E

While moderate supplementation is generally considered safe, taking high doses of vitamin E, particularly over 400 IU daily, can lead to serious health complications. The most significant risk is interference with the blood clotting process, which is especially concerning for individuals on blood-thinning medication.

The Danger of Excessive Bleeding

High doses of vitamin E can thin the blood and significantly increase the risk of bleeding. This can be particularly dangerous for individuals taking anticoagulants like warfarin. The risk of hemorrhagic stroke, or bleeding in the brain, also increases with excessive intake.

Other Potential Side Effects

Beyond bleeding risks, high vitamin E intake can cause a range of less severe, but still unpleasant, side effects. These often resolve once supplementation is stopped.

Gastrointestinal issues: Diarrhea, nausea, stomach pain.
General discomfort: Fatigue, muscle weakness, and headaches.
Other symptoms: Blurred vision and emotional liability.

Special Considerations and Precautions

Certain individuals and conditions require extra caution with vitamin E supplementation. Always consult a healthcare provider before beginning a high-dose supplement regimen.

Bleeding disorders: Individuals with hemophilia or other bleeding disorders should avoid high-dose vitamin E supplements.
Heart disease: Some research suggests high doses (over 400 IU daily) might increase the risk of death in people with a history of heart disease or stroke.
Medication interactions: Vitamin E can interfere with various medications, including blood thinners, chemotherapy drugs, and cholesterol-lowering medicines.
Surgery: Discontinue vitamin E supplements at least two weeks before any scheduled surgery due to the increased risk of bleeding.

High-Dose Vitamin E Supplements vs. Dietary Intake

Most healthy adults do not need vitamin E supplements, as a balanced diet can easily provide the RDA. The risk of toxicity is linked almost exclusively to over-supplementation, not dietary intake.


Feature	Dietary Vitamin E	Supplemental Vitamin E
Source	Foods like nuts, seeds, vegetable oils, and leafy greens	Capsules, oils, or other pill forms
Toxicity Risk	Extremely low; no known toxicity from food sources alone	Higher, especially with doses over 400 IU/day, increasing risk of bleeding
Absorption	Better absorption due to presence of fats and other food components	Absorption can vary, with the natural form being more potent
Dosage Control	Naturally controlled and well-regulated by the body	Requires careful monitoring of dosage to stay below the 1,000 mg UL
Need for intake	Easily meets RDA for most healthy individuals	Generally unnecessary unless a deficiency is diagnosed

Conclusion

Understanding how much vitamin E per day is safe is essential for preventing toxicity and adverse effects, especially from supplements. The RDA for adults is a modest 15 mg, while the tolerable upper limit for supplemental vitamin E is 1,000 mg (approximately 1,500 IU natural or 1,100 IU synthetic) daily. Exceeding this limit, particularly for those on blood thinners or with other health conditions, poses a significant risk of increased bleeding and other side effects. A balanced diet is often the safest and most effective way to ensure adequate vitamin E intake, and supplements should only be used under medical supervision, especially at high doses.

For more information on the role of vitamin E as an antioxidant, consult the National Institutes of Health (NIH) fact sheet on Vitamin E.

Frequently Asked Questions

The recommended dietary allowance (RDA) for adults is 15 mg of alpha-tocopherol per day. For breastfeeding women, the recommendation is slightly higher at 19 mg daily.

The tolerable upper intake level (UL) for supplemental vitamin E for adults 19 years and older is 1,000 mg daily. This is the maximum amount from supplements considered safe for most healthy people.

No, it is nearly impossible to get too much vitamin E from dietary sources alone. The risk of toxicity is associated with high-dose supplements, not a diet rich in vitamin E-containing foods.

Taking too much vitamin E from supplements can lead to vitamin E toxicity, which can cause excessive blood thinning, increasing the risk of bleeding and hemorrhagic stroke. Other side effects can include nausea, fatigue, and muscle weakness.

Individuals with a history of heart disease, bleeding disorders, or those taking blood-thinning medications should be cautious with high vitamin E intake. Always consult a healthcare provider before starting supplements.

Yes, natural vitamin E (d-alpha-tocopherol) is more potent than its synthetic counterpart (dl-alpha-tocopherol). One IU of natural vitamin E equals 0.67 mg, while one IU of synthetic vitamin E equals 0.45 mg.

Good food sources of vitamin E include nuts (almonds, hazelnuts), seeds (sunflower seeds), vegetable oils (sunflower, safflower, wheat germ), and green leafy vegetables (spinach, broccoli).