Vitamin E - Role of Vitamin E With Exercise

Vitamin E
Vitamin E is found naturally in some foods and is also available in the form of dietary supplements. The term Vitamin E refers to a group of compounds which have different antioxidant activities and thus protect the body from damaging effect of free radicals produced during various metabolic reactions in body. Our body requires vitamin E for structural and functional maintenance of skeletal, cardiac and smooth muscles. It also helps in the formation of red blood cells and helps to maintain stores of Vitamin A and K, iron and selenium. Studies have shown that vitamin E helps in delaying the incidence of coronary heart disease by preventing the formation of blood clots. Research findings support that Vitamin E consumption not only lowers the risk of cancer but also slows the progression of age related Macular degeneration and cognitive decline. Caution - Daily vitamin E dose should not exceed 1000mg / day and should always be taken in consultation with a physician.

Vitamin E and exercise
Only a few studies have examined the benefits of Vitamin E on exercise. Exercise increases lipid peroxidation and the  number of  free radicals produced in the body. Strenuous exercisers have greater oxidative damage which may result in muscle injury.  Vitamin E and C are known to be free radical scavengers and can also reduce lipid peroxidation. The studies have suggested  that  with the increase in oxidative stress  during exercise the body's demand for Vitamin E also increases.

More extensive research is needed to establish the exact increase in the daily need for the vitamin during strenuous exercise.  Till then we should try and meet the established RDA.


Vitamin E - RDA - Recommended Average Daily Dietary Intake
(The Food and Nutrition Board at the Institute of Medicine recommends the following dietary intake for vitamin E)

Birth to 6 months - 4 mg (6 IU)
7-12 months       - 5 mg (7.5 IU)
1-3 years      - 6 mg (9 IU)
4-8 years      - 7 mg (10.4 IU)
9-13 years       - 11 mg (16.4 IU)
14+ years       - 15 mg (22.4 IU)
Pregnant woman - 15 mg (22.4 IU)
Lactating woman - 19 mg (28.4 IU)

Vitamin E deficiency
Though Vitamin E deficiency is extremely rare - it can occur in people with fat-malabsorption disorders as the digestive tract requires fat to absorb vitamin E. Vitamin E deficiency results in peripheral neuropathy, ataxia, skeletal myopathy, retinopathy, and impairment of the immune response.

Good sources of Vitamin E
Vitamin E is found in green leafy vegetables, nuts, seeds, vegetable oils and fortified cereals                 

Foods rich in vitamin E, Milligrams (mg) / serving
Wheat germ oil, 1 tablespoon  20.3
Almonds, dry roasted, 1 ounce  7.4
Sunflower seeds, dry roasted, 1 ounce  6.0
Sunflower oil, 1 tablespoon 5.6
Safflower  oil, 1 tablespoon   4.6
Hazelnuts, dry roasted, 1 ounce  4.3
Peanut butter, 2 tablespoons 2.9
Peanuts, dry roasted, 1 ounce 2.2
Corn oil, 1 tablespoon  1.9
Spinach, boiled, ½ cup  1.9
Broccoli, chopped, boiled, ½ cup  1.2
Soybean oil, 1 tablespoon 1.1
Kiwi, 1 medium  1.1
Mango, sliced, ½ cup  0.9
Tomato, raw, 1 medium  0.8
Spinach, raw, 1 cup   0.6

Vitamin E - Recommendations
The best way to get the daily requirement of essential vitamins such as Vitamin E is to eat a balanced diet that has multiple servings of freshly cooked or raw dark green leafy vegetables, nuts and vegetable oils.

By. Ritu Jain,
Dietitian,
NutritionVista.com