Vitamin E in pregnancy
Vitamin E in pregnancy
Read time: 3 minutes
Vitamin E helps your body create and maintain red blood cells, healthy skin and eyes, and strengthens your natural immune system1. It’s best to include a healthy dose of vitamin E in your pregnancy diet by eating the right foods, rather than taking supplements.
Learn more about the importance of vitamin E in pregnancy, how much you need and why foods sources are the best way to get your recommended daily amount.
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Why is vitamin E so important during pregnancy?
Vitamin E is a fat-soluble vitamin found in many foods, such as olive oil and brocolli1. With its antioxidant properties, one of vitamin E's main functions is protecting cell membranes from damage2 – a healthy intake of vitamin E contributes to the structure of cells throughout your body.
Vitamin E also contributes to healthy skin and eyes, in addition to strengthening your immune system1.
Scientific studies have shown that an adequate intake of vitamin E during pregnancy reduces the likelihood of your baby developing asthma and respiratory issues later in life3,4.
How much vitamin E do you need when you’re pregnant?
Although it’s a necessary nutrient for your own health and your baby’s growth, it’s important to stick to a healthy intake of vitamin E during your pregnancy – that means not too much and not too little2.
Your recommended daily intake of vitamin E during pregnancy is 3mg, which should be easily achievable by eating a healthy, well-balanced diet1.
80g raw broccoli contains 1.4mg vitamin E
One handful of walnuts contains 1.9mg vitamin E
Some supplements, such as multi vitamins, can contain high doses of Vitamin E, so to avoid getting too much, make sure any supplements you take are pregnancy-safe and contain no more than 3mg of vitamin per daily dose.
Don't worry about getting too much vitamin E from food – it’s difficult to get vitamin E in high doses from your diet alone.
It’s also worth remembering that because vitamin E is a fat-soluble vitamin, your body can build up stores of it in your liver, ready for when you need it.
Food (100g) | Nutrient quantity (mg) |
Sunflower oil | 41 |
Sunflower seeds | 37 |
Rapeseed oil | 29 |
Hazelnuts | 24.95 |
Almonds | 23.98 |
Broccoli (best raw) |
7.72 |
Pistachio nuts | 4.16 |
Tinned tomatoes | 1.36 |
Egg (boiled) | 1.11 |
Red peppers |
0.95 |
Blueberries |
0.94 |
Cherry tomatoes (raw) | 0.89 |
Try increasing your intake with these vitamin E-rich snacks and meals:
- A boiled egg with wholemeal toast
- Sliced red pepper and tomatoes dipped in hummus
- A bowl of yoghurt topped with blueberries
- Italian panzanella salad with roast chicken
- Thai-style peanut butter prawn noodles
- Tomato, prawn & chorizo fusilli
- Roast chickpeas & almonds with smoked paprika
Last reviewed: 28th July 2020
Reviewed by Nutricia’s Medical and Scientific Affairs Team
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