Vitamin E: tocopherol, natural antioxidant and ally throughout your maternity journey

It is one of the body's main fat-soluble antioxidants, playing an essential role in protecting cell membranes against oxidative damage. The body does not synthesise it, making a regular dietary intake essential. During pregnancy, vitamin E contributes to cellular protection in a context of increased metabolism and potentially heightened oxidative stress. During preconception, it may contribute to supporting fertility. The natural form (d-alpha-tocopherol) is generally better retained by the body than the synthetic form.

Vitamin E in food

Vitamin E is found mainly in vegetable oils, particularly sunflower oil, wheat germ oil, olive oil, and rapeseed oil. Almonds, hazelnuts, sunflower seeds, avocados, spinach, and sweet potatoes are also good sources. The absorption of vitamin E requires the presence of fats in a meal, as it is a fat-soluble vitamin. High-temperature cooking and oil refining can reduce its content. People following a very low-fat diet or consuming mainly refined oils may have insufficient intakes. Pregnancy nausea and food aversions can also limit usual sources.

Vitamin E as a supplement

As a food supplement, vitamin E comes in the form of d-alpha-tocopherol (natural form), dl-alpha-tocopherol (synthetic form), or mixed tocopherols. The natural form, identified by the prefix "d-", is better retained and utilised by the body. It is found in prenatal multivitamins such as pregnancy food supplements Jolly Mama. A quality supplement favours the natural form and a dosage suited to pregnancy. It is important not to exceed the recommended intake, as vitamin E accumulates in fatty tissues. Vegetable-based formulas are common and plant-derived vitamin E is suitable for vegan diets.