Iron in Athletes: Managing Your Intake

Females, adolescents and endurance athletes are at higher risk for iron depletion during exercise, which can lead to iron deficiency and anemia. It appears that these at risk groups have higher rates of iron turnover due to increased losses via sweat, internal bleeding, mechanical trauma, low dietary intake and a diet high in iron inhibitors.

žSince iron plays such a critical role in oxygen delivery in the body, depletion and deficiency can have a negative effect on an athlete’s performance. Some žsymptoms include:

• Subjective fatigue
• Reduced oxygen consumption at given workload
• Reduced mental health, memory, cognition
• Increased incidence of infections

Athletes who are at high risk for iron depletion or have had a history of this issue in the past should have their sport physician blood work conduct blood work on a regular basis and eat a diet high in iron rich foods to help maximize the body’s iron stores.

Top Tips for Iron Intake:

• Eat a diet rich in high iron foods such as meat, legumes, tofu, dried fruit and iron-fortified cereal. Animal sources of iron are more readily absorbed than plant sources.
• Consuming high iron foods with a source of vitamin C (oranges, berries, fruit juice ect.) to enhance iron absorption.
• Certain foods will bind and decrease the absorption of iron from foods. Avoid drinking tea or coffee within one hour of your high iron meals.
• Remember, it can be dangerous to take an iron supplement unless you have been diagnosed with a deficiency. Talk to your doctor or dietitian about it before you start!

Check out this iron calculator to determine your needs and ways to increase the iron in your diet!http://www.nestle.com.au/Nutrition/Planning/Iron/ironCalculator.htm

References:

Burke L., Deakin V. Clinical Sports Nutrition 3^rd edition.  Sydney:  McGraw Hill, 2006.

Otten, J. J., Hellwig, J. P., & Meyers, L. D. (2006). Dietary reference intakes: The essential guide to nutrient requirements. Washington: National Academy Press.