Vitamin E During Pregnancy

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Everything you need to know about Vitamin E

Vitamin E helps to protect cells in the body, and it should be included in your pregnancy diet by eating the right foods, rather than taking supplements. Learn how much you need during pregnancy, and why food sources are the best way to get your recommended daily amount.

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 sources.

With its antioxidant properties, one of vitamin E's main functions is protecting cell membranes from damage. It contributes to healthy skin and eyes, in addition to strengthening your immune system.

10mg = Recommended daily intake of vitamin E each day while pregnant. 
1.4mg=80g raw broccoli
1.91mg=One handful of walnuts

Is vitamin E safe during pregnancy?

Although necessary for your own health and your baby’s growth, it’s important to consume vitamin E supplements in safe doses during pregnancy – that means not too much and not too little.

The recommended intake of vitamin E is 10mg per day during pregnancy. This amount should be achievable by eating a well-balanced diet, which is preferable to taking high-dose supplements.

Olive oil Olive oil is a great source of Vitamin E which helps protect the structure of cells throughout the body.

To avoid getting too much, make sure any supplements you take are pregnancy-safe. Don't worry about getting too much vitamin E from food - it is difficult to get it in high doses from diet alone

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 during pregnancy reduces the likelihood of your child developing asthma and respiratory issues later in life.

Vitamin E supplements Check that any supplements you're taking are pregnancy-safe

Olive oil, corn oil and other vegetable oils contain beneficial levels of vitamin E. Other good sources include.

Food (100g)Nutrient quantity (mg)
Broccoli (best raw)1.72
Red peppers0.95
Cherry tomatoes (raw)0.89
Tinned tomatoes1.36
Egg (boiled)1.11
Sunflower seeds37
Pistachio nuts4.16

Next steps

Check your supplements to make sure they’re pregnancy-safe.Add the following sources of vitamin E to your pregnancy shopping list:

  • Olive oil
  • Sunflower seeds
  • Almonds
  • Hazelnuts
  • Broccoli
  • Eggs

Your baby's future health begins here

At Aptaclub, we believe that experience helps to build resilience; and that each new encounter, whether in pregnancy or after birth, can shape your baby’s future development. With our scientific expertise and one-to-one round the clock support, we can help you and your baby embrace tomorrow.

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Get in touch with our Careline experts

Our nutritionists and feeding advisors are always on hand to talk about feeding your baby. So if you have a question, just get in touch

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