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
- 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.
- Van Thomme, G. What are free radicals? A dietitian explains., MD Anderson Cancer Center, August 2024. Click here.
- 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.
- Vitamin E for Sports & Fitness, Peace Health, August 2015. Click here.
- 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.
- 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.
