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Can Vitamin E Help Reduce Muscle Pain? Here’s What You Need to Know - Genetic Nutrition

Can Vitamin E Help Reduce Muscle Pain? Here’s What You Need to Know

, by Sandesh Prasannakumar, 6 min reading time

Vitamin E is usually a nutrient correlated to healthy skin and hair and is a common ingredient in the beauty industry. However, believe it or not, the same properties that make it an essential ingredient in your skin and hair products can also relieve you of muscle pain. An idea that is still catching up, the correlation between vitamin E and muscle pain is a relatively new one. Its antioxidant properties help mitigate the harmful effects of free radicals in our cells and reduce inflammation and pain.

Causes of Muscle Pain

Before we understand how Vitamin E and muscle pain are related, let’s first look at some of the possible causes of different types of muscle pain.

Chronic Exertional Compartment Syndrome

This kind of muscle pain happens due to extreme workouts or physical activities. This happens to many athletes and sports people due to their vigorous and strenuous exercising regimes and lifestyles. It can cause inflammation, pain, and fatigue in muscles. Many times, athletes have to go through doctor-recommended surgical interventions to get rid of the pain.

Chronic Fatigue Syndrome

This condition is known to last long, almost six months, without a specific method of detection. If you have chronic fatigue, you may experience dizziness while standing or sitting down or any sudden movement, muscle and joint pain, and it also affects your memory skills. Few people also experience headaches, tender lymph nodes, and sensitivity to sound, light, and smells.

Intermittent Claudication

This is more a symptom of an underlying cardiovascular disease. This kind of muscle pain does not constantly nag you, and hence, the name. It occurs due to lack of or insufficient blood flow into your muscles during any physical activity or workout. This kind of pain may occur in your legs after walking a particular distance at a particular speed. However, the muscle pain can become persistent if kept unchecked.

Fibromyalgia

This mostly happens to the woman population. This kind of pain happens in the skeleton muscles and is not specific to just limbs or joints. This condition basically alters the way your brain and spinal cord react to pain itself, and that is why it is so widespread in the body. Usually, this condition is developed after some kind of physical trauma or operation. But it can also occur by symptoms gradually stacking up.

Rheumatoid Arthritis

Another condition where Vitamin E might help is rheumatoid arthritis, which causes joint pain and inflammation. Many study data have shown that Vitamin E can reduce markers of oxidative stress in people with this condition.

Overall, whatever might be the cause, muscle pain involves inflammation and muscle wear and tear, which is where vitamin E can help you recoup.

Vitamin E and Muscle Pain Relief

Vitamin E is a collective term for a group of fat-soluble compounds with antioxidant properties, the most active form being alpha-tocopherol. Its primary function is to neutralise free radicals—unstable molecules that can alter and damage cells in our body, including muscle cells.

Free radicals are produced during metabolic processes and in reaction to many environmental factors such as UV radiation and pollution. In muscle cells, these radicals can cause oxidative stress, leading to cellular damage and inflammation. Vitamin E, through its antioxidant action, helps to:

  • Neutralise Free Radicals

  • Vitamin E helps neutralise these free radicals. By doing so, it can reduce the damage to muscle cells and, in turn, reduce pain and soreness. It donates electrons to free radicals, stabilising them and preventing them from causing further cellular damage.

  • Protect Cell Membranes

  • Vitamin E helps maintain and protects the integrity of our cell membranes by preventing lipid peroxidation, a process where free radicals damage the fatty acids in cell membranes, which is where vitamin E is stored in your body.

  • Reduce Inflammation 

  • By reducing oxidative stress, Vitamin E can also help lower inflammation. This means less swelling and pain in your muscles after a workout or injury.

    Foods for Vitamin E and Muscle Pain Relief

    In the 1980s, the medical and the research world became acutely aware of the antioxidant properties of many vitamins, including vitamin E. Their neutralising action on free radicals and immune system boosting properties help mitigate many severe health conditions. Hence, it is essential for you to maintain good levels of vitamin E in your body, which is about 15 mg a day for adults and 19 mg for nursing mothers.

    Wheat Germ Oil

    The highest amount of natural vitamin E is found in wheat germ oil. In every tablespoon of oil, you can get almost 20 mg of vitamin E. However, this nutritional value can decrease if you cook your food on high flame. There are other oil alternatives, like hazelnut and safflower oil, however, the vitamin E content in them is incomparable with that of wheat germ oil.

    Almonds, Sunflower seeds, and Pine Nuts

    Maybe not as high as in wheat germ oil, but these nuts are rich in vitamin E as well and can easily provide your required dosage when combined or portioned properly. 23 almond nuts contain about 7.3 mg of vitamin E. One ounce of sunflower seeds contains 7.4 mg of vitamin E, and 3 mg of vitamin E is present in 2 tablespoons of pine nuts.

    Atlantic Salmon and Trout

    Fish and shellfish are high sources of vitamin E. They contain 2-4 mg of vitamin E in every 100 gms. Other than these everyday selections, lobsters and octopus are also vitamin E sources for those interested in exotic foods.

    Vegetables 

    Red bell peppers, Green turnips, Butternut Squash, Broccoli, Spinach, and Mustard leaves are a few commonly found vegetables that can add to your vitamin E intake. Among the mentioned vegetables, the highest content is in Green turnip, 2.9 mg/100 gm.

    Fruits

    Avocado, kiwi, mangoes, blackberries, apricots, olives, and cranberries are a few fruits you can include in your diet for adequate intake of vitamin E in your daily life. Among these, the highest content of vitamin E is found in olives at 3.8 mg/100 gm.

    FAQ

    1. Can Vitamin E help with all types of muscle pain?

    Vitamin E might be helpful for some types of muscle pain, particularly those linked to oxidative stress and inflammation. However, it may not address all causes of muscle pain, so it’s important to consider other treatments and consult a healthcare provider.

    1. Who should avoid Vitamin E supplements?

    People who should be cautious or avoid Vitamin E supplements include:

    • Those on Blood Thinners: High doses can increase bleeding risk.
    • People with Certain Health Conditions: Always check with a healthcare provider or doctor if you have a medical condition or are pregnant.
    1. How long does it take to see results from Vitamin E?

    The time to see results can vary. Some people may notice reduced muscle soreness within a few days of taking Vitamin E, while for others, it might take a few weeks, especially when combined with other treatments.

    For the best quality multivitamins and other health supplements, visit Genetic Nutrition!

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