I track my food intake through CRON-O-METER and just ran a report. The strict paleo regime I've been following looks pretty amazing when vitamins and lipids are analyzed. The only glaring gap in the whole shebang seems to be Vitamin E, which consistently comes in at less than 25% of the RDA.
What are your thoughts? Is my diet deficient? Is the RDA out of whack? Should I supplement? Do I even need this "Vitamin E"?
And speaking of gaps...what happened to all the vitamins between E and K?!
My guess would be that RDA for vitamin E assumes that the diet is high in polyunsaturated fats and thus the level is higher than it needs to be. A diet low in polyunsaturated fats wouldn't require the same level of vitamin E.
''The reason that the set of vitamins skips directly from E to K is that the vitamins corresponding to letters F-J were either reclassified over time, discarded as false leads, or renamed because of their relationship to vitamin B, which became a complex of vitamins.
The German-speaking scientists who isolated and described vitamin K (in addition to naming it as such) did so because the vitamin is intimately involved in the Koagulation of blood following wounding. At the time, most (but not all) of the letters from F through to J were already designated, so the use of the letter K was considered quite reasonable.'' (Wikipedia)
Here is the same answer I just put in another thread for the same subject and I apologize but it provides utility to your question.
I think though it might not be the best idea to assume nature gives us everything we would significantly benefit from or need in abundance or near abundance.
There are many things that our body needs or highly benefits from that Nature provides somewhat sparingly. This includes Vitamin E. I believe that before we had to eat the nuts mainly to get amounts that we needed: which is awful because nuts contain trypsin inhibitors that permanently alter or destroy precious centers in our body for digesting trypsin and protease and I do not know how well we regenerate these cells or enzymes. But getting a supplement now to fulfill this need is just something we might need to do: there might be natural laws or just randomness which makes it somewhat scarce to get amounts that would be really beneficial for us. Supplements are good on top of a diet with Vitamin E in them of course: and Red Palm Oil is an excellent solution. Just make sure you get supplements from food sources or natural forms and also try to avoid taking too high of an amount.
I take one from New Chapter which contains around 150% the daily value for alpha-tocoph and it contains also a significant amount of all the other forms including tocotrienols and tocotrienols are only found in a few vegetables but are extremely beneficial to our body and it has been studied to mainly provide sustenance for our brain. Also: I am trying to eventually, when I can afford it, to buy a supplement exclusively for tocotrienols because I have done the research and found that tocotrienol absorption is very significantly inhibited when it is in the same meal as other forms of Vitamin E. I got to find the studies again as it took a while to find them but to take them in different meals makes quite a difference in the amounts that were found in the brain and other areas of the body after. So I would take New Chapter at one meal and the tocotrienols in another meal. But remember that Mother Nature doesn't always make it easy for us.
Cron-O-Meter is the best. I'm getting around 9mg/day of Vitamin E eating mostly beef and leafy greens (with a cup of almonds every week), which comes out to around 60% RDA (15mg). I've seen RDAs/DVs of Vitamin E ranging from 10g-20mg, but if the PUFA/Vitamin E connection is true I'd think 10mg/day would be enough. Almonds are a good source of E but I don't eat more than a cup a week because of their PUFA. I just looked into red palm oil as a Vitamin E source, 1 Tbsp. has about 3mg (20%) Vitamin E, and lower PUFA than almonds or olive oil. If you want a boost I'd give that a try, it's got a ton of mixed tocopherols, tocotrienols and carotenoids as well.