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The Benefits of Vitamin E for Long Distance Running

10th December 2025

Health Nutrition

10th December 2025

By Zak Hillard

Runners, especially long-distance ones, push their bodies day in, day out. High mileage and repetitive strain can take their toll but the trails wait for no-one. 

Aside from their trainers and a drinks bottle, supplements are a runner’s best friend. One such supplement which isn’t quite as widely recognised, but offers many benefits, is vitamin E. 

In this blog, we’ll cover what vitamin E is, how it works in the body, what evidence there is to show its importance for runners, and how to get more of it in your diet. 

So, let’s do it.

What is vitamin E?

Speaking scientifically, vitamin E is a fat-soluble vitamin and group of compounds with powerful antioxidant properties.

Put more plainly, vitamin E helps protect cells from oxidative damage, supports the function of your immune system and maintains healthy cell membranes. You can get vitamin E in a variety of forms, both natural and synthetic, and it can help protect your body from damage during long distance runs - more on that later.

How vitamin E works in the body

Let’s break down each of the main roles vitamin E plays in the body:

Antioxidant action

Vitamin E helps to neutralise free radicals1 in the body. ‘What’s a free radical?’ we hear you ask. It’s a highly reactive oxygen molecule which essentially ‘steals’ electrons from other molecules to stabilise itself, which starts a chain reaction that can lead to oxidative stress and the damaging of healthy cells in the body2.

Cellular protection

Vitamin E can help to protect cell membranes and maintain cell integrity3. A healthy membrane is important for maintaining a stable internal environment, keeping out toxins and letting the right nutrition in. 

Immune support and recovery 

By reducing oxidative stress in the body, vitamin E can contribute to better immune function and reduce the likelihood of damage to the body4. 

What are the benefits of vitamin E for running performance and endurance?

Vitamin E’s properties make it a very useful supplement for runners, with it aiding both injury prevention and recovery. Whether you’re training for a marathon or chasing a new PB, let’s take a closer look at the science to see exactly why many runners include it in their supplement stack.

Reduced stress and improved recovery 

A study of ultramarathon runners showed that supplementation of vitamin E can help prevent the damage and soreness you feel after intense runs by minimising chain reactions in the body which can damage cells5. 

This can also aid the recovery process, meaning you’re able to lace up and get back out there sooner than you might’ve without it. 

Better blood flow and oxygen delivery

By protecting blood vessels and the cardiovascular system, vitamin E may also help to maintain efficient blood flow6. This is key during endurance runs, as better blood flow means more oxygen and nutrient delivery to the body.  

Vitamin E as a running supplement

To summarise, vitamin E has merit as a running supplement due to its ability to reduce strain on the body and ensure proper blood flow during an intense run, as well as to aid recovery after the fact.

That being said, if you’re still honing your craft when it comes to endurance running, vitamin E isn’t going to be a magic bullet which turns you into an ultra-marathon runner overnight. If you’re an established long distance runner and are looking to improve your margins, vitamin E could help give you the edge you need. 

How runners can get more vitamin E – food and supplements

If you’re ready to start loading your diet up with more vitamin E, there are a few easy ways to do so. 

Vitamin E dietary sources

Vitamin E is present in quite a few different foods, including:

  • Nuts (almonds + hazelnuts are great)
  • Seeds
  • Vegetable oils
  • Leafy greens
  • Avocados

An easy way to work more of these into your diet would be to just grab a handful of nuts or seeds as a daily snack, cook with vegetable oils high in vitamin E or bulk out salads, pastas and other dishes with leafy greens.

Just be mindful that a lot of vitamin E-rich foods also tend to be higher in fats – if you’re watching your calorie intake as an endurance runner, you might want to portion out these foods carefully.

Supplements with vitamin E

If you’re pretty set on your existing diet plan or just don’t fancy the faff that comes with stocking up on a range of different ingredients, supplementation is a great option.

There are many supplements with vitamin E, one of which is Innermost’s very own The Reset Capsules. Supplements like these can help runners meet their sufficient vitamin E levels without drastically increasing fats or calories in their diet. 

The Reset Capsules also have more benefits than just vitamin E. These daily capsules contain a combination of nootropics and other research-backed ingredients to help reduce stress, enhance relaxation and help you get a good night’s sleep – something which is also crucial for athletes. 

Just take two tablets every day before bed and you’re set! 

Vitamin E – the next addition to your running supplement stack

Vitamin E is a powerful antioxidant, one which can be great for your overall health but more specifically, great for you as an endurance runner. 

Focusing on your diet to get a well-rounded spectrum of nutrients is always a good starting point, but if you’re struggling to get enough vitamin E consider adding a supplement like The Reset Capsules to your stack. 

As with any aspect of fitness and nutrition, don’t expect to see transformational overnight results – consistency and dedication is where you’ll really find the benefits. 

 

References

  1. Niki E. Evidence for beneficial effects of vitamin E. Korean J Intern Med. 2015 Sep;30(5):571-9. doi: 10.3904/kjim.2015.30.5.571. Epub 2015 Aug 27. PMID: 26354050; PMCID: PMC4578028. Click here. 
  2. Van Thomme, G. What are free radicals? A dietitian explains., MD Anderson Cancer Center, August 2024. Click here. 
  3. Simon-Schnass I, Pabst H. Influence of vitamin E on physical performance. Int J Vitam Nutr Res. 1988;58(1):49-54. PMID: 3384584. Click here. 
  4. Vitamin E for Sports & Fitness, Peace Health, August 2015. Click here. 
  5. Traber M. Relationship of vitamin E metabolism and oxidation in exercising human subjects. British Journal of Nutrition. 2006, 96, Suppl. 1, S34-S37. Click here. 
  6. Ziegler M, Wallert M, Lorkowski S, Peter K. Cardiovascular and Metabolic Protection by Vitamin E: A Matter of Treatment Strategy? Antioxidants (Basel). 2020 Sep 29;9(10):935. doi: 10.3390/antiox9100935. PMID: 33003543; PMCID: PMC7600583. Click here.
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Fibre

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Within the fitness space there can be a tendency to think of fibre as something that’s just functional. Important, of course, but often its impact is only framed around digestion. In reality, fibre plays a far broader role in how your body performs and how you feel day to day, influencing variables like energy stability and appetite regulation through to long-term metabolic health. For anyone already investing in their training, recovery, and overall wellbeing, a high fibre diet matters more than you might think. It’s one of the simplest ways to bring more consistency to your nutrition, without adding complexity. In this guide, we’ll take a closer look at what fibre does, why it matters, and how to build a high fibre diet in a way that fits naturally into your routine. What is fibre and why it matters Fibre is a type of carbohydrate that is naturally sourced from foods like wholegrains, beans, nuts and more. At its core, dietary fibre is the part of plant foods your body can’t fully digest. Rather than being absorbed, it moves through the digestive system, interacting with everything along the way. This process is what makes fibre so valuable. It slows digestion, supports beneficial gut bacteria, and helps regulate how nutrients enter the bloodstream. Over time, these effects compound, influencing energy levels, hunger signals, and metabolic health. It’s worth understanding that fibre isn’t one single thing, and while it is often grouped together, different types have different roles. Broadly, fibre falls into two categories: Soluble fibre: This dissolves in water and forms a gel-like substance, helping to slow digestion and regulate blood sugar and cholesterol. Insoluble fibre: This adds bulk and supports regular movement through the digestive system. Most whole foods contain a combination of both, which is why variety matters more than focusing on a single source. 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In practical terms, this often leads to: More consistent energy across the day Fewer mid-afternoon crashes Reduced reliance on quick fixes like sugar or caffeine For those balancing work, training, and recovery, the more stable blood sugar levels provided by fibre mean more consistent energy availability. This can translate into better training sessions, particularly for longer or more demanding workouts. Appetite regulation High fibre foods tend to be more filling due to their volume and slower digestion. At the same time, they influence hormones involved in hunger and fullness, including ghrelin and peptide YY. There’s also a hormonal aspect to this. Fibre-rich foods can influence the release of satiety hormones, helping your body better recognise when it’s full. This creates a more sustainable approach to body composition. Instead of relying on weight loss restriction, your diet supports appetite regulation more naturally. 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They also provide plant-based protein, making them particularly useful in meals focused on satiety and recovery. Nuts and Seeds Chia seeds, flaxseeds, and almonds offer a concentrated source of fibre and can be added easily to meals. Even small additions, such as a tablespoon of seeds in a breakfast or smoothie, can make a difference over time. A Smarter Way to Think About Fibre Fibre doesn’t need to be treated as a standalone goal. It works best as part of a balanced, well-structured approach to nutrition - one that supports how you feel day to day, not just how you perform in the odd moment. For most people, that starts with whole foods. Building meals around plant variety, whole grains, and consistent habits. From there, the role of supplementation becomes more effective. The Innermost approach reflects that balance. Products like The Greens Blend can help support daily plant intake and micronutrients, while products such as The Lean Protein fit alongside a diet that prioritises both protein and fibre, rather than one at the expense of the other. Building a high fibre diet isn’t about adding or overhauling, instead It’s about making those small adjustments that bring more consistency to your routine. Over time, those shifts tend to have the biggest impact - not just on digestion, but on how your body feels, performs, and recovers. References Renolds, A., Mann, J., Cummings, J., Winter, N., MDiet, E., Morenga, L. (2019). Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. The Lancet. 393 (10170), 434-445. Click here.  NHS UK. How to get more fibre into your diet. Click here.  Hullings, A., Sinha, R., Liao, L., Freedman, N., Graubard, B., Loftfield, E. (2020). Whole grain and dietary fiber intake and risk of colorectal cancer in the NIH-AARP Diet and Health Study cohort. The American Journal of Clinical Nutrition. 112 (3), 603-612. Click here. Threapleton, D., Greenwood, D., Evans, C., Cleghorn, C., Nykjaer, C., Woodhead, C., Cade, J., Gale, C., Burley, V. (2013). Dietary fibre intake and risk of cardiovascular disease: systematic review and meta-analysis. BMJ.347. Click here.
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The Complete Guide to Digestive Enzymes

The Complete Guide to Digestive Enzymes

How you digest your food has a direct impact on how you perform, recover and feel day to day. It’s not just about what you eat, but how well your body is able to break it down and use it. A heavy feeling after meals, inconsistent energy, or food that doesn’t quite sit right (on top of being uncomfortable) can all point back to how well your body is breaking things down. Digestive enzymes play a central role in this process. They’re responsible for breaking down the food you eat into forms your body can absorb and use. When that process runs smoothly, there’s a noticeable difference in how you feel day to day. To clear up any confusion around digestion, this guide explores digestive enzymes in detail - what they are, what they do, where they’re produced, and how they fit into a modern, performance-led lifestyle. Shall we get into it? What are digestive enzymes? Digestive enzymes are specialised proteins that help break food down into smaller molecules that can be absorbed through the gut lining. Without them, even the most nutrient-dense diet would be difficult for the body to utilise effectively. The process itself is highly coordinated. Enzymes are released at different stages of digestion, working in sequence to ensure food is progressively broken down as it moves through the digestive tract. Put simply, digestive enzymes are what bridge the gap between what you eat and what your body actually gains from it. As you would expect, this can directly impact your fitness as well as your mood. Types of digestive enzymes and what they do Digestive enzymes are typically grouped into 3 core segments based on the nutrients they target. Amylase (Carbohydrates): Amylase breaks down complex carbohydrates into simpler sugars. It begins its work in the mouth and continues in the small intestine. Protease (Protein): Protease enzymes reduce proteins into amino acids. This is particularly relevant for those consuming higher-protein diets, as efficient breakdown supports recovery and muscle repair. Lipase (Fats): Lipase breaks down fats into fatty acids and glycerol. These components are essential for energy production and overall metabolic function. This breakdown is essential because nutrients cannot be absorbed in their original form. If digestion is incomplete, absorption becomes less efficient. Other enzymes, such as lactase, play more specific roles, for example helping to digest lactose found in dairy products. Together, these enzymes form a system that adapts to the composition of each meal. Research also highlights the link between digestion and how much of these nutrients your body can actually use. A study published in the American Journal of Clinical Nutrition for example highlights that effective protein digestion and amino acid absorption play a key role in muscle repair and recovery after exercise. For anyone training regularly or focusing on performance, this becomes especially important. It’s not just about what you eat, but how well your body is able to make use of it. Where Are Digestive Enzymes Produced? Digestive enzymes are produced throughout the digestive system, with each stage contributing to the overall process. The mouth Digestion first begins with chewing. The salivary glands release amylase, an enzyme that starts breaking down carbohydrates before food is even swallowed. This early stage is often overlooked, but it plays an important role in preparing food for the next steps. The stomach The stomach next combines gastric acid with enzymes such as pepsin, which begins the breakdown of proteins. This stage is less about complete digestion and more about creating the right conditions for further processing. The pancreas The pancreas is responsible for producing the majority of digestive enzymes, including amylase, protease and lipase. These are released into the small intestine, where most digestion takes place. Clinical research has shown how central this role is. Conditions that impair pancreatic enzyme production, such as exocrine pancreatic insufficiency, can significantly reduce nutrient absorption and lead to noticeable digestive symptoms. The small intestine The small intestine completes the process. Additional enzymes help finalise digestion, allowing nutrients to pass through the intestinal wall into the bloodstream. Enzyme production across these stages can vary depending on diet, stress levels and overall gut health. This is why your digestion doesn’t always feel consistent, and some days can feel more comfortable than others. Signs your digestion may not be working optimally Some of the more common signs that digestion may not be working as efficiently include: Bloating or discomfort A feeling of heaviness, particularly after larger meals Sluggishness or dips in energy following eating Gut sensitivity to certain foods These experiences are relatively common and often reflect how digestion is responding to day-to-day habits. Below are some of the key reasons why your digestive system may not be operating effectively. Eating quickly or on the go can limit how effectively digestion begins, particularly in the mouth where enzymes first start working. Stress can also play a role. When the body is in a more alert or pressured state, digestion is not the priority, which can affect how efficiently food is broken down. Higher protein diets are increasingly common, particularly among those training regularly. While beneficial, protein requires more extensive digestion, placing greater demand on enzyme activity. Fewer whole foods and less plant diversity may influence how the digestive system responds over time. Foods high in digestive enzymes So, for those looking to improve digestion by adding more digestive enzymes to your diet, how do you go about doing it? While your body produces its own digestive enzymes, certain foods also contain naturally occurring enzymes that can support the digestive process. These tend to be most active in raw or minimally processed forms and can complement a balanced, varied diet. Some of the more commonly referenced foods include: Pineapple (Bromelain – Protease): Pineapple contains bromelain, which has been studied for its role in helping break down protein. It is often associated with supporting protein digestion. Papaya (Papain – Protease): Rich in papain, papaya is another enzyme that assists with protein breakdown. It’s frequently used in both digestive support and food preparation. Mango (Amylase – Carbohydrates): Mango contains amylase enzymes that help break down complex carbohydrates into simpler sugars, particularly as the fruit ripens. Bananas (Amylase & Maltase – Carbohydrates): Provide enzymes that support carbohydrate digestion, especially when ripe. Avocado (Lipase – Fats): Contains lipase, which plays a role in breaking down fats into fatty acids. These foods can play a useful role in supporting digestion as part of a broader diet. However, their enzyme content can vary depending on factors like ripeness, storage and preparation, and they don’t always provide consistent or targeted support on their own. In those situations, you might also look at targeted digestive enzyme supplements that can provide a more consistent and concentrated level of enzyme activity alongside meals, supporting the breakdown of proteins, carbohydrates and fats more reliably than food sources alone. Digestive enzyme supplements The key to effective digestive enzyme supplementation is choosing a well-formulated option that combines a broad range of enzymes with a clean ingredient profile. Case in point: supplements like Innermost’s The Digest Capsules are built with this in mind, offering a considered blend that fits easily into a daily routine and works alongside your existing nutrition rather than replacing it. For those considering digestive enzyme supplements, how and when they’re used can influence their effectiveness. Before or with meals Digestive enzyme supplements are typically taken just before or alongside meals, allowing them to act as food is being broken down. Around larger or harder-to-digest meals Meals that are higher in protein, fats or overall volume can place greater demand on digestion. This is often where additional supplementation can be beneficial. Fitting into your routine How and when you use digestive enzymes will depend on your routine, your diet and how your body responds. Rather than following a fixed structure, it often makes more sense to take a flexible approach. Used consistently or as needed, they should fit seamlessly into your day, supporting digestion without adding unnecessary complexity. Supporting your digestion effectively Digestive enzymes play a fundamental role in how your body processes food and accesses nutrients. When digestion is working well, the impact is often felt across energy, recovery and overall wellbeing. While your body naturally produces these enzymes, factors like diet, lifestyle and routine can influence how consistently that process runs. In those moments, small adjustments - whether through food choices or more targeted supplementation - can make a noticeable difference. For those considering supplements, a well-formulated option such as The Digest Capsules can provide a simple, reliable way to support digestion alongside your daily routine. References Leidy, H., Clifton, P., Astrup, A., Wycherley, T., Westerterp-Plantenga, M., Luscombe-March, N., Woods, S., Mattes, R. (2015). The role of protein in weight loss and maintenance. Am J Clin Nutr. 101(6). Click here.  Ni, W., Hutagalung, A., Li, S., Epstein, H. (2011). The myosin-binding UCS domain but not the Hsp90-binding TPR domain of the UNC-45 chaperone is essential for function in Caenorhabditis elegans. J Cell Sci. 124(18). Click here. Pavan, R., Jain, S., Shraddha., Kumar, A. (2012). Properties and Therapeutic Application of Bromelain: A Review. Biotechnol Res Int. Click here.
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