Tocopherol in your child's diet - Sources and supplementation
Kacper Nowak
2026-03-19
4 min. read
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Vitamin E, also known as the vitamin of youth, is popular due to its strong antioxidant properties, valued by mature women and athletes. What functions does tocopherol fulfill in a child's diet, and which food products are rich in this vitamin source?
Vitamin E and its salts
Vitamin E is a term used to describe a group of compounds, the most biologically active of which is alpha-tokoferol. Vitamin E belongs to the group of fat-soluble vitamins that enables the body to absorb the vitamin through food. Sources of vitamin E include products rich in fats, such as vegetable oils, nuts and seeds, as well as vegetables, to which we often add fats. Vitamin E plays an important role in the changes occurring in the body, and its deficiency can lead to various diseases.
Vitamin E in the child's nutrition
In accordance with the guidelines set by the Institute of Food and Nutrition, the necessity of vitamin E at the AI level (adequate intake) in the child's daily dietary needs varies with age as follows: Infants up to 5 months - 4 mg of alpha-tocopherol equivalent*, Infants between 5 and 12 months - 5 mg of alpha-tocopherol equivalent, Children aged between 1 and 3 years - 6 mg of alpha-tocopherol equivalent, Children aged between 4 and 6 years - 6 mg of alpha-tocopherol equivalent, Children aged between 7 and 9 years - 7 mg of alpha-tocopherol equivalent. *The alpha-tocopherol equivalent is a unit used to determine the amount of vitamin E, taking into account the different activity levels of the various tocopherols that make up vitamin E. The most active form is alpha-tocopherol, to which the other compounds are compared.
Sources of Vitamin E - alternative name
Table 1 showcases the content of vitamin E in milligrams per 100 grams of food item. As per "Dietics. Nutrition of healthy and sick people" by Ciborowska H, Rudnicka A, the food item and its vitamin E content in milligrams per 100 grams are as follows: Sunflower oil, Rapeseed oil, Corn oil, Soft margarine 80% fat, Extra butter, Full milk 3.2%, Sunflower bread, Oat flakes, Red pepper, Spinach, Blackberries, Nectarines, Dried apricots, Sunflower seeds, Walnuts, Peanuts (ground). 46.71, 26.73, 14.30, 27.72, 2.52, 0.10, 2.52, 1.80, 2.90, 1.88, 0.43, 1.88, 1.80, 3.03, 27.81, 38.71, 9.10.
Vitamin E supplements for children
By employing a sensible, well-balanced nutrition plan, one can ensure that the child receives an appropriate amount of vitamin E in their diet, without running the risk of consuming too much, which can be harmful to health. How can one meet the requirement for vitamin E? For instance, by giving the child a meal with a spoonful of rapeseed oil (2.6 mg of vit. E), a dessert with natural yogurt and 20 g of dried apricots (0.6 mg), and a spoonful of sunflower seeds (10 g - 2.7 mg of vit. E), one can meet the entire requirement for this nutrient. Therefore, it is not necessary to take additional supplements containing vitamin E for a healthy child. However, it is important to pay attention to dietary supplements intended for children under 2 years of age, and even for infants, as their use is possible in adults as well. It is also important to consider possible interactions between vitamin E and anticoagulant medications, as such a combination can increase the risk of bleeding. In cases of children taking anticoagulant medications and experiencing vitamin E deficiency, a doctor should be consulted.
