Iron is an essential mineral, our bodies don’t produce it naturally, so we have to get it from our diet or supplements to ensure we meet our daily nutritional requirements. Iron deficiency is the world’s most common nutritional disorder in both athletes and non-athletes.
What is Iron ?
Iron is an essential substance of hemoglobin, a protein that helps to carry both oxygen and carbon dioxide in the blood. It plays a key role in the delivery of oxygen in the working muscles. ATP, the body’s primary energy source, is produced with the help of iron. Iron also has a stored form, Ferritin. Ferritin is a transport protein that binds to iron and releases it in the body when it is needed. It keeps iron from traveling in the body as a free radical.
Iron is an important micronutrient in pathways of energy production, sufficient nutrient intake is essential for optimal athletic performance.
Iron Deficiency vs Anemia ?
You need to understand that you can be iron deficient but not anemic.
If you have low hemoglobin and low iron, then you suffer from iron deficiency anemia. This disorder is to be taken seriously as it can affect your performance, resulting in a severe decrease in work capacity and VO2max if you are an athlete.
However, if you have low ferritin, but your hemoglobin levels are normal, then you are only iron deficient. The difference is key, as anemia is more severe.
The best way to keep an eye on your iron levels is to get regular blood tests. These bloods should include both hemoglobin and ferritin levels to have a full understanding if you are suffering from iron deficiency or iron deficiency anemia.
Male | Female | |
Athlete | 15-50 mg per day | 15-50 mg per day |
Non-Athlete | 8 mg per day | 18 mg per day |
How to avoid Anemia and Iron Deficiency ?
The golden rule is that Iron should first come from a balanced diet and not supplements. There are two types of iron sources out there with different absorption rates.
Heme and non-heme foods reference the amount of iron that the body is able to absorb from these sources.
Heme Foods | Non-Heme Foods |
Meat, fish, poultry | Vegetables & supplements |
Up to 25% absorption rate | Up to 2-16% absorption rate |
Vitamin C is key is the absorption of iron. It helps to retain iron and increase absorption from non-heme sources.
Foods high in Iron
Heme Foods | Non-Heme Foods |
Meat : beef, lamb, pork | Wholemeal pasta and bread |
Poultry : chicken, turkey, and eggs | Nuts & seeds |
Fish : salmon, sardines and tuna | Legumes : mixed beans, lentils, chickpeas |
Organ meats : liver and kidney | Dark leafy green vegetables : Spinach, broccoli |
Seafood : oysters, clams, mussels, scallops | Tofu |
Also the association of food can have a big impact on how much iron your body absorbs. Eating foods rich in vitamin C can help you absorb more iron. These include:
citrus fruits
tomatoes
berries
kiwi fruit
melons
green leafy vegetables
capsicum
A great tip is to try and eat these foods, uncooked, at the same time as iron-rich foods.
Some foods can reduce your iron absorption, such as:
coffee
tea
red wine
calcium-rich foods like milk or cheese
Best Iron supplements
When it comes to iron supplementation it is very easy to get lost. The most important thing to consider if you are iron deficiency, is that having an enriched diet in iron won’t be enough. Supplementing with iron supplements is a great option, but you need to take supplements for a minimum of 90 days to see any results, as that matches the life cycle of red blood cells.
The best form of iron supplementation is Iron Bisglycinate.
If you think you are Iron deficient, and you you want to find out the cause, book your consultation here.
Marine Lenehan, Sports Nutritionist, Yoga Teacher & Massage therapist
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