Good Sources of Vitamin E for Kids
Most kids can get all of the vitamin E they need from foods, including foods naturally high in vitamin E as well as foods that are fortified with vitamin E. For instance, an ounce of sunflower seeds provides 7.4 mg—the entire recommended daily amount for 4 to 8 year olds. The National Institute of Health Office of Dietary Supplements offers a great information sheet on the daily recommendations of vitamin E for each age group. Unfortunately, vitamin E isn’t usually listed on food labels, so that can make it harder to find foods with extra vitamin E. If you do find vitamin E on the food label, you can usually be confident that it contains more vitamin E than a food item where it is missing. Keep in mind that only the vitamins A and C and the minerals calcium and iron have to be declared on food labels.
Benefits of Vitamin E
Vitamin E is an important vitamin that also acts as a powerful antioxidant, which helps to protect cells against damage caused by free radicals. It is thought that these free radicals may cause cancer, heart disease, and cataracts. Claims about the benefits of vitamin E in preventing cancer and heart disease are still controversial, though, so parents likely don’t need to be giving their kids supplemental vitamin E. In fact, too much vitamin E can be harmful. Vitamin E is also thought to have other effects, including as a:
Possible treatment for teens and women with menstrual pain and primary dysmenorrheaPreventative for preeclampsiaTopical treatment for scars
Risk Factors for Vitamin E Deficiency
Fortunately, vitamin E deficiency is rare in children, even those who are picky eaters. Children who are at risk of developing a vitamin E deficiency include:
Premature babiesChildren with malabsorption who can’t absorb fat-soluble vitamins, including children with Crohn’s disease and cystic fibrosisChildren with abetalipoproteinemia, a rare condition that affects how they make and digest fats and fat-soluble vitamins, and rare genetic conditions that affect the transfer proteins that maintain normal vitamin E levels in the blood
Most of these children can be treated with vitamin E supplements.
Vitamin E Supplements for Kids
For most kids, eating nuts, fortified cereals, nutrition bars, vegetables, and juices will provide the vitamin E they need. For kids who don’t get enough vitamin E, a supplement may be necessary. Always talk to your pediatrician before giving kids any supplements. Multivitamins for children that typically have 50 to 150% of the daily recommended allowance (DRA) for vitamin E include:
Centrum Kids Complete MultiVitamins, Chewable TabletsOne-A-Day Kids Scooby-Doo! Complete Multivitamin, Chewable TabletsMy First Flinstones Multivitamin, Chewable TabletsFlintstones Children’s Complete Multivitamin, Chewable TabletsEnfamil Poly-Vi-Sol Supplement Drops, MultivitaminEnfamil Poly-Vi-Sol Supplement Drops, Multivitamin with IronL’il Critters Gummy Vites Kids Multivitamin
In general, supplements that contain high doses of vitamin E aren’t made for, or recommended for, kids. In addition to vitamin E supplements, children who need extra vitamin E, like those with cystic fibrosis, will usually be prescribed specific supplements as well as encouraged to eat extra vitamin E rich foods.
