Is Vitamin E Needed During Pregnancy?
Vitamin A constructs organs, Vitamin C aids tissue growth, and Vitamin D develops bones. (Washington Post) What, we wonder, is the role of Vitamin E during pregnancy?
The science for Vitamin E isn’t quite there yet. It was once thought of to prevent heart diseases, but studies have yielded mixed results. (Harvard) Nonetheless, Vitamin E is an essential nutrient required for the proper function of organs. (WebMD) Vitamin E also protects your baby’s cells, and maintains the structure of cells throughout its body1.
Vitamin E can also be tricky – too much of it can lead to negative side effects such as nausea, diarrhoea and even hemorrhagic stroke. (WebMD)
How Much Do I Need?
The recommended intake of Vitamin E is 3 mg per day. Eating a well-balanced diet1 should provide enough Vitamin E for your own health and for your baby’s growth. This is generally preferred over taking high-dose supplements.
Olive oil, nuts and seeds — and other plant-based oils — are particularly good sources of Vitamin E1. Other good sources of Vitamin E include5,6:
| Food (100g) | Nutrient quantity(mg) |
|---|---|
| Broccoli(best raw) | 1.72 |
| Red peppers | 0.95 |
| Cherry tomatoes | 0.89 |
| Blueberries | 0.94 |
| Tinned tomatoes | 1.36 |
| Egg(boiled) | 1.11 |
| Almonds | 23.98 |
| Peanuts | 10.09 |
| Sunflower seeds | 37 |
| Hazelnuts | 24.98 |
| Pistachio nuts | 4.16 |
If you do need supplements, ensure they are pregnancy-safe so that you don’t consume too much Vitamin E. Don't worry about getting too much Vitamin E from food though — it is difficult to get it in high doses from your diet alone!
Questions about feeding and nutrition?
Our midwives, nutritionists and feeding advisors are always on hand to talk about feeding your baby. So if you have a question, just get in touch.