What is vitamin E?
Vitamin E is a fat-soluble vitamin found in many foods, with olive oil and other plant-based oils being particularly good sources1.
One of its main functions is protecting cell membranes, which helps to maintain the structure of cells throughout the body1. With your baby’s cells multiplying at an astounding rate, vitamin E is an important nutrient to include in your pregnancy diet. It is thought that vitamin E plays an important role in the development of your baby’s lungs2.
A healthy amount of vitamin E: Pregnancy and beyond
Although necessary for your own health and your baby’s growth, it’s important to consume vitamin E in safe doses – not too much and not too little. Getting your vitamin E from food sources is preferable to taking high-dose supplements.
A healthy intake of vitamin E contributes to the structure of cells throughout the body.”
It has been observed that an adequate intake of vitamin E in pregnancy might help to maintain healthy blood sugar levels. It has also been linked to a reduced likelihood of developing asthma and respiratory issues later in life3.
How much vitamin E is safe?
The recommended intake of vitamin E is 3mg per day. This amount should be achievable by eating a well-balanced diet1.
To avoid getting too much, make sure any supplements you take are pregnancy-safe4. Don’t worry about getting too much vitamin E from food – it is difficult to get it in high doses from diet alone.
Olive oil, corn oil and other vegetable oils contain beneficial levels of vitamin E. Other good sources include5,6:
Check your supplements to make sure they’re pregnancy-safe without high doses of vitamin E.
Add the following sources of vitamin E to your pregnancy shopping list:
- Olive oil
- Sunflower seeds