Iron is maybe one of the more neglected nutrients in fitness with all the talk around electrolytes and macros. But iron is just as important for performance and success in any fitness journey whether you’re training for a marathon or resistance training and building muscle. The general public doesn’t meet the daily dietary intake of iron making it one of the most common deficiencies of the general public. Daily Recommended Intake (DRI) is different for men, women, and athletes alike. Be sure to check your iron levels with your health care professional, as too much iron can be toxic.
Daily Recommended Intake (DRI) for Adult Males
8 mg / day
Daily Recommended Intake (DRI) for Adult Females
18 mg / day
Recommended Intake for Athletes
15-18 mg / day|
How Iron Affects Your Fitness:
Iron is needed to make hemoglobin, a protein in your red blood cells, to carry oxygen from your lungs to your muscles and lymph system. Heavy sweating and, for women, menstruation also increase the risk of iron depletion. Endurance training and long-distance running stimulate the production of extra red blood cells which increases the body’s iron demands. Comparatively, cross-training can lower the risk of iron depletion for runners (eg. swimming, biking, or rowing).
• Energy Metabolism
Ever felt winded and tired from going up a flight of stairs? This could be one indicator that iron levels are too low. Fatigue and lowered stamina are some of the most common signs of iron deficiency which means your body is having trouble carrying the oxygen to your cells so it’s affecting your energy levels. If your athletic performance is lackluster, your body may be asking you for iron!
• Immune Function
Iron plays an important role in the immune system. Having low iron can make the body more susceptible to infections. Red blood cells help to transport oxygen to the spleen, which helps fight off infection and the lymph nodes, which contain infection-fighting white blood cells. Increased potential of becoming sick or frequent infections can really throw a wrench in your training goals.
• Brain Processes
When the red blood cells are low in oxygen, the body’s tissue and organs’ will start to become affected. A person may experience mental and physical tiredness and other symptoms, such as shortness of breath and brain fog. Decreased brain processes can affect reaction times, concentration, balance, speed and agility when training.
Dietary Sources of Iron
Food source iron is one of the best and safest ways to get iron into your body. Heme iron, found in animal products, is absorbed three times more efficiently than non-heme iron, found mostly in vegetables. Consuming foods that are rich in vitamin C with non-heme iron can increase iron absorption even more so giving your greens a little citrus punch will not only enhance the flavour but the iron absorption! However, on the other hand, the use of over-the-counter antacids, caffeine, and poor digestion will lead to lower iron levels due to decreased absorption.
Heme Iron (Animal Source)
• Grass-Fed Organ meats
(especially livers)
• Oysters
• Poultry
• Beef
• Halibut
Non-Heme Iron (Plant Source)
• Legumes
(kidney, pinto, black beans, lentils)
• Tofu
• Dark leafy greens*
(kale, collard, chard, spinach)
• Molasses
• Prunes
*Dark Leafy Greens are a great non-heme iron source but contain oxalic acid, which can inhibit the absorption of iron. Blanching the greens for 5-10 seconds in boiling water can help reduce the oxalic acid in the greens while keeping the iron intact.
Cooking with a cast-iron skillet increases the iron content of many foods! Acidic foods have the tendency to absorb the most iron so things like raw applesauce and spaghetti sauce are great things to cook in a cast-iron skillet. Other ways to boost the iron content in your food in cast iron are longer cooking times, frequent stirring, and using a newer iron skillet.
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