We have often discussed how micronutrients support your body, particularly as an athlete. Do you know about the benefits of vitamin E?
Make yourself comfortable and let’s explore them.
What are the benefits of vitamin E?
There are several! Vitamin E has a range of useful functions in the body.
First, it acts as an antioxidant. Adequate intake can help reduce the effects of harmful substances encountered in everyday life, such as urban pollution and tobacco smoke.
It may also inhibit oxidation of LDL, commonly known as bad cholesterol, a process involved in arterial deposits. Choosing foods rich in vitamin E can supply this nutrient without buying more expensive fortified products, including those advertised on television.
And there is more to discuss.
Vitamin E intake has been associated with a reduction in the risk of several chronic diseases, including diabetes, cancer and cardiovascular disease.
Vitamin E and muscles
What does this mean for athletes?
A vitamin E-rich diet helps support protection against muscle damage from intense effort, with a role in managing muscle fatigue and recovery.
During strenuous aerobic exercise, oxygen consumption is high, increasing oxidation of the fats in cell structures. In this context, vitamin E-rich foods can be useful.
How do I know if I am getting enough vitamin E?
As discussed in other posts, athletes can have higher micronutrient needs. Failing to meet the required intake could contribute to a deficiency.
Vitamin E deficiency can involve muscle weakness and loss of muscle mass, anaemia and even reduced fertility. You may also feel more tired, which is hardly welcome in training.
These effects do not always result from low vitamin E intake; poor absorption may be involved. The article also discusses high blood iron, magnesium and copper levels as factors that could contribute to lower circulating vitamin E.
Symptoms of vitamin E deficiency
Clinical signs such as neurological changes and anaemia are very rare in industrialised countries.
Vitamin E deficiency is mainly seen in people with fat malabsorption, where the intestine does not absorb fats adequately, or certain types of liver disease.
Which foods contain vitamin E?
Vitamin E occurs naturally mainly in plant-based foods, particularly those containing fat. This is because it is a fat-soluble vitamin.
Examples include vegetable oils, where concentrations can be high, particularly sunflower oil, and nuts and seeds such as sunflower seeds, hazelnuts and almonds.
Vitamin E is not limited to plant foods such as oils, nuts and seeds. Oily fish, with their higher fatty acid content, also provide this micronutrient. Options include eel, pomfret, salmon and sardines.
These foods also provide healthy fats, offering anti-inflammatory benefits for athletes and fitting well into post-workout meals.
Their fatty acid content and relatively low carbohydrate content also make suitable options for a keto dinner.
Do you need vitamin E supplements?
We recommend consulting a professional, such as a sports nutritionist, who can tailor your diet to meet your needs through food where possible.
Supplementation is generally unnecessary unless you are at risk of a deficiency.
What about athletes with higher needs? Your nutritionist can adjust your energy intake accordingly, and the additional food will generally help supply the vitamin E you need.
Can too much vitamin E cause problems?
It can. As the saying goes, the dose makes the poison. Taking excessive vitamin E in pursuit of its benefits is not a good idea.
High vitamin E doses could displace other fat-soluble antioxidants and disrupt the natural balance of the antioxidant system. Other possible effects include inhibiting detoxification mechanisms for certain harmful substances and interfering with vitamin A distribution in the body.
If this feels confusing, one of our sports nutritionists can help. We tailor your nutrition plan to your athletic needs, challenges and goals, as well as your circumstances and preferences. Creating a menu full of foods you enjoy is something we love doing.
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