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The best way to figure out how much you need is to estimate how much pufa you're utilizing and storing in a day. If you get in the average 4grams of pufa a day that a less stringent Peat diet contains and are not in a calorie deficit, then you need about 8mg of E a day which translates to about 12I.U. (Since 1g of pufa tends to utilize 2mg a-tocopherol)
If you are losing weight and know that a lot of your stored bodyfat consists of pufa then the intake should probably be the amount you get from your diet and the amount of bodyfat you're losing per day. For a 500 calorie deficit (which yields 55g of fat loss a day) plus the 4grams you get from your diet daily that equates to 119mg or 177IU of E a day.
Be careful not to over do it. Too much E will cause sodium depletion and it's not fun. I screwed up by taking too much for a couple days and it left me with dizziness that took for ever to disappear upon cessation.
The best is probably @haidut 's tocovit for purity sake and for adjustability of dose. Most E on the market is full of nasty oils and delivers wayyy too much per serving which you generally cant adjust because it's in pill form. I think taking it daily is good because everyday is different and some days you need more some days you need less, though you'll only know these fluctuations by tracking your diet so there's that.
Be careful not to over do it. Too much E will cause sodium depletion and it's not fun. I screwed up by taking too much for a couple days and it left me with dizziness that took for ever to disappear upon cessation.
I dont think you want to take vitamin E.
it triggers serotonin and lowers metabolism
I dont know enough about the Serotonin Angle,how does it lower metabolism?Do you mean met is running more efficiently and thus lowering Caloric need or do you see VE as antimetabolic?VE is seen as ergogenic and the main membrane-bound lipid-protector?