Are your iron levels too low?

According to new research, we’re missing a vital ingredient in our fitness regimes. A study due to be published in the Network Health Dieticians magazine shows that three out of five endurance and female athletes are iron depleted, with lower than normal iron stores, and a third are at risk of iron deficiency.

So why do we need iron?

‘Iron is an important mineral for good health and is required to produce red blood cells. These blood cells contain haemoglobin: a red, iron-rich protein that carries oxygen from the lungs to all of the body’s muscles and organs,’ says Nutrition expert Lisa Guy.

The study shows that deficiency of this energy-driving micronutrient can erode stamina and physical performance, and may lead to tiredness and shortness of breath.

Although the study focuses on elite female athletes, who ‘train very hard and will deplete their iron stores much faster than regular gym goers,’ according to the IDEA Fitness Journal, it’s worth considering how it could be affecting your gym performance and energy levels, even a little.

According to dietitian and member of the Meat Advisory Panel Dr Carrie Ruxton: ‘a chronic lack of iron is undermining the performance and potential of thousands of everyday exercise enthusiasts. It’s clear that many fitness regimes are missing iron, and without iron stores it’s unlikely that any athlete will achieve their peak potential.’

The study says that a key goal for athletes is to increase their VO2max score (the gold-standard measure of cardiorespiratory endurance and aerobic fitness), but this cannot be achieved without optimal iron levels because iron is essential for production of haemoglobin, the body’s oxygen transport system. A lack of iron limits oxygen transport around the body, taking the edge off your mental and physical performance.

However, the study doesn’t appear to make distinction between women who were or weren’t low on iron prior to the study. ‘You might then think that any woman who starts taking iron will see an improvement in exercise performance. But in fact, the results of supplementation will almost certainly depend on your initial iron status,’ says certified physio and runner Alex Smith.

How much iron do we need?

The NHS recommends 14.8mg a day of iron for women. However it stresses that women who lose a lot of blood during their monthly period are at higher risk of iron deficiency anaemia and may need to take iron supplements. If you think your iron levels are low, then they recommend that you speak to your GP or a registered dietician for more advice.

Because iron depletion is a continuous process that ultimately results in iron deficiency anaemia, the telling signs include: shortness of breath, dizziness, headaches, coldness in your hands and feet, pale skin, chest pain, weakness, and fatigue.

Where can we get iron?

Meat eaters

Zanna Van Dijk, personal trainer and fitness guru comments: ‘When exercising, it is crucial that your body is well nourished so it can perform safely at its maximum ability. A lot of people ask me what they should be eating, and I always advocate that lean red meat should be included in diets. It provides iron and fitness enthusiasts need lots of it.’

Rin Cobb, clinical and sports performance dietitian adds: ‘One of the easiest ways to beef-up your stamina is to increase your intake of red meat towards the recommended level of 70g a day. At present, women on average eat just 56g of red meat daily.’

There are two forms of iron: haem iron and non-haem iron. The haem one, which is found in meat, can be absorbed much more easily and efficiently than the non-haem iron, which can be found in pulses or green leafy vegetables such as spinach.

Vegetarians

However, if you’re not a meat eater, then grains, legumes (such as dried beans, lentils and split peas), some fruits and vegetables are good sources of non-haem iron. You should also include vitamin C-rich foods when eating non-haem iron sources (e.g. juice or fruit with breakfast cereal or eggs, capsicum in a stir-fry, salad or fruit with a sandwich) as it enhances your absorption of non-haem iron.

The bottom line

Yes, iron matters when you’re exercising, but you shouldn’t supplement indiscriminately without knowing your current levels.