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Stop Weakness in Wrestling; Vitamin E

When it comes to helping young athletes perform their best, most parents think about protein, hydration, and maybe a multivitamin. But there’s one essential nutrient that often flies under the radar—vitamin E. Even though it doesn’t get the same attention as vitamin C or D, vitamin E plays a powerful role in how the body protects, recovers, and performs, especially for wrestlers whose bodies are constantly pushed to their limits.

A Short History of Vitamin E

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Vitamin E was discovered in 1922 by two scientists, Herbert Evans and Katharine Bishop. They were studying the role of nutrition in reproduction and found that rats fed a diet lacking in certain plant oils became infertile. When they added back wheat germ oil, fertility was restored. This mysterious substance was eventually named vitamin E, and it became known for its powerful antioxidant properties.

Today, scientists recognize vitamin E as a fat-soluble nutrient that plays many roles in the body—and for young wrestlers, understanding its benefits could make a noticeable difference in how they train and recover.

What Does Vitamin E Do in the Body?

Vitamin E’s most important function is that it acts as an antioxidant. This means it helps protect cells from damage caused by free radicals—unstable molecules that build up during intense physical activity, poor diet, or stress.

Vitamin E also:

  • Supports immune system strength

  • Helps maintain healthy skin and eyes

  • Promotes cell repair and growth

  • Aids in the function of muscles and nerves

For wrestlers, especially those going through tough practices and long tournament days, this kind of protection is crucial.

Health Benefits of Vitamin E for Wrestlers

1. Faster Muscle Recovery

When the body is under physical stress (like during wrestling practice or matches), it produces more free radicals. These can slow recovery and increase soreness. Vitamin E helps neutralize these free radicals, allowing muscles to heal faster.

2. Stronger Immune System

With so many wrestlers in close contact during training and competition, illnesses like colds, skin infections, and the flu spread easily. Vitamin E helps boost immune response, giving your child a better chance at staying healthy throughout the season.

3. Improved Circulation and Skin Health

Vitamin E keeps blood vessels healthy and improves circulation, which is important for delivering nutrients to working muscles. It also supports skin healing, which can be helpful for minor cuts, mat burns, and rashes.

What Happens When There’s a Deficiency?

Vitamin E deficiency is rare in healthy children, but it can occur, especially in those with poor diets or certain medical conditions. Symptoms include:

  • Muscle weakness or cramping

  • Vision problems

  • Weakened immune system

  • Poor coordination or balance

  • Dry or irritated skin

In wrestlers, these symptoms could look like slower recovery, more frequent illnesses, or even more skin problems—which could all impact performance.

Can You Get Too Much Vitamin E? (Toxicity)

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While vitamin E from food sources is safe, taking high doses through supplements can lead to toxicity, especially above 1,000 mg per day. Symptoms of vitamin E toxicity include:

  • Nausea

  • Headache

  • Blurred vision

  • Fatigue

  • In rare cases, bleeding problems due to its blood-thinning effects

That’s why it’s best to get vitamin E from food unless a doctor recommends a supplement.

How Much Vitamin E Do Wrestlers Need?

The Recommended Daily Allowance (RDA) for vitamin E is:

  • 15 mg (22.4 IU) per day for teenagers and adults

  • Children ages 9–13 need about 11 mg per day

Athletes who train hard may benefit from getting a little more through food, but most don’t need a supplement unless instructed by a healthcare provider.

Best Food Sources of Vitamin E

You can help your wrestler meet their needs by including these vitamin E-rich foods in their meals and snacks:

  • Almonds (and almond butter)

  • Sunflower seeds

  • Spinach

  • Avocados

  • Sweet potatoes

  • Wheat germ oil

  • Peanuts and peanut butter

  • Olive oil

  • Butternut squash

  • Broccoli

Most of these are easy to mix into smoothies, trail mix, sandwiches, or cooked meals.

Your child doesn’t need fancy supplements or expensive powders to fuel their wrestling journey. What they do need is a solid foundation of smart, consistent nutrition—and vitamin E is part of that foundation. It protects their cells, boosts their immunity, and supports quicker recovery so they can stay on the mat and out of the nurse’s office.

As a parent, you can support your wrestler’s health by including more whole foods with vitamin E in the family meal plan. You don’t have to be a nutritionist to make a difference—you just need to stay informed and involved.

And remember: while wrestling builds strength on the outside, good nutrition builds it from the inside out.

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