Vitamins are also not magic. They can't melt away pounds, grow hair, increase IQ, reduce stress, or improve one's personality or sex life. The role of vitamins is to control the millions of chemical reactions that take place within your cells. Vitamins are normally required in extremely small amounts, and each vitamin is present in many different foods. So, except in special cases of malnutrition or digestive diseases, most of us get all the vitamins we need from a balanced diet consisting of at least 1,200 to 1,500 calories per day.
Vitamin E is an antioxidant that can help fight cell damage that naturally results from exercise.
About 400 IU per day is typically used in studies that show positive results. People on restricted diets of less than 1,200 calories a day, those who only eat a few types of foods, or those who have anorexia may be missing out on many important vitamins and minerals. Prescriptive nutritional care should be provided by their physician or a registered dietitian. Again, a physician or dietitian should be consulted. People with food allergies and can't eat certain foods may require supplements of particular vitamins and minerals.