Vitamin E Calculator
Calculate your recommended vitamin E intake based on age, gender, and health conditions.
Enter Your Values
Enter your values and press Calculate: you will get the result, its method, the inputs used and confidence, plus copy, print and share options.
How this calculator works
Dietary Reference Intakes (vitamins)v1.0.0
Life-stage RDA/AI and UL values for vitamins from NIH ODS fact sheets.
- Applies to
- US/Canada population reference values
- Assumptions
- Typical dietary intake context
- Limitations
- Intake estimates are not a clinical deficiency assessment
- Output
- µg / mg
- Last reviewed
- 2026-06-01
Evidence Sources & Literature
- NIH Office of Dietary Supplements / National Academies. Dietary Reference Intakes (RDA, AI, UL) for vitamins and elements. NIH ODS Fact Sheets; DRI tables, 2024. <a href="https://ods.od.nih.gov/factsheets/list-all/" rel="nofollow noopener" target="_blank">Source</a>.
About the Vitamin E Calculator
Vitamin E is a quiet workhorse: its main job is acting as an antioxidant, protecting your cells (and the fats in them) from a kind of wear and tear called oxidative stress. It also supports immune function and keeps blood vessels healthy. This calculator estimates how much you need each day based on your age and sex, so you can see whether your diet is comfortably covering it.
The reassuring news with vitamin E is that outright deficiency is rare in people eating a normal diet, because it is found in foods many of us eat regularly. Seeing your target usually confirms you are fine, and helps you skip a supplement you do not need.
What vitamin E does
Vitamin E is fat-soluble and works mainly as an antioxidant, meaning it helps neutralize unstable molecules that would otherwise damage your cells over time. It is particularly good at protecting the fatty parts of cells, including cell membranes. It also lends a hand to your immune system and helps keep blood vessels working smoothly. It is less famous than vitamins C or D, but it is doing steady, useful work in the background.
Your daily target
For most adults the recommended amount is around 15 mg of alpha-tocopherol a day, the active form, with a slightly higher amount during breastfeeding. The calculator works out your specific number. It is a modest target, and one most people meet without any special effort, especially if nuts, seeds and vegetable oils feature in their diet.
Where to find it
The richest sources are nuts and seeds (almonds, sunflower seeds and hazelnuts in particular), vegetable oils like sunflower and olive oil, and green vegetables such as spinach and broccoli. A small handful of almonds or sunflower seeds goes a long way toward the daily target. Because vitamin E is fat-soluble, these foods deliver it well, and they tend to be part of a generally healthy pattern of eating anyway.
A note on supplements
I rarely recommend a standalone vitamin E supplement. Deficiency is uncommon in people eating a normal diet, and high-dose vitamin E supplements have not lived up to their early antioxidant hype, with some studies raising concerns at large doses. Because it is fat-soluble, it can accumulate, so more is not better here. Getting it from whole foods like nuts and seeds is the approach I trust, and the calculator helps you confirm you are reaching enough.
Dietitian Insight: Vitamin E protects polyunsaturated fatty acids in cell membranes from lipid peroxidation. Learn how cellular protection and lipid health work alongside rest, and audit your diet using our comprehensive nutrition tracker.
Sources & method
This calculator uses established, peer-reviewed formulas and reference ranges from recognized health and nutrition authorities. Results are estimates for general education, not a medical diagnosis. For decisions about your health, consult a qualified clinician. Reviewed by Macro & Meals Editorial Team, Content editor.
Frequently Asked Questions
How much vitamin E do I need a day?
Most adults need around 15 mg of alpha-tocopherol daily, with a little more during breastfeeding. The calculator works out your specific target from your age and sex. It is a modest amount that most people meet through a normal diet.
What foods are high in vitamin E?
Nuts and seeds lead the way, especially almonds, sunflower seeds and hazelnuts, along with vegetable oils like sunflower and olive oil, and green vegetables such as spinach and broccoli. A small handful of almonds or sunflower seeds covers a good share of the daily target.
Should I take a vitamin E supplement?
Usually not. Deficiency is rare in people eating a normal diet, and high-dose supplements have not delivered the benefits once hoped for, with some concerns at large doses. Because vitamin E is fat-soluble and can accumulate, getting it from whole foods like nuts and seeds is the safer approach.
Is vitamin E good for skin?
Vitamin E is an antioxidant that helps protect cells, and it appears in many skincare products, but eating enough through food supports skin health from the inside as part of an overall balanced diet. There is no need for high-dose supplements for skin; meeting the recommended amount from nuts, seeds and oils is sufficient.
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