Athletes at Risk for Iron Deficiency

Iron deficiency is common in athletes. Females are at higher risk of iron deficiency due to loss in menstruation; however, men can be at risk as well. Others at risk are:

• Adolescents

• Vegetarians and vegans (who avoid red meat)

• Endurance Athletes

• Those training at high altitudes

• Regular blood donors

• Those that follow an energy-restricted diet and have poor eating habits

Why is iron important? 

• It is a mineral that has several important roles in the body including oxygen transport, energy metabolism, and acid-base balance. 

• Found mostly in red blood cells (RBC) and needed for RBC production

• Needed for brain development and physical growth

Iron comes from our diet and in the form of two types of iron: heme and non-heme

• Heme: is primarily from meats, poultry, fish and seafood

  • Red meat is one of the richest sources of dietary iron

  • Heme iron is better absorbed by the digestive tract than non-heme

• Non-heme: is primarily from plants including fortified grains, nuts, seeds, legumes and vegetables

  • Vitamin C + heme iron consumed together increases absorption 

What inhibits iron absorption?

• Tannins (coffee, tea, dark chocolate), phytates (whole grains, beans), and calcium 

*Which means you can still enjoy them just try to avoid eating them at the same time as iron sources

Why are athletes at risk?

• Iron is lost through sweat, skin, urine, the gastrointestinal (GI) tract, menstruation, blood

• High intensity and endurance exercises can increase iron loses 

• Growth increases the demand for iron to produce new tissues and blood cells

• RBC can breakdown more quickly in those who exercise 

• Mechanical force of a foot strike on hard surfaces when running, particularly endurance running, can increase damage of RBC in the feet

• Low energy intakes or restricted dietary patterns can lead to inadequate iron intake

What are symptoms of iron deficiency?

Fatigue, shortness of breath, sensitivity to cold, rapid heartbeat, poor appetite, lightheadedness, paleness, decrease in athletic performance 

*Iron deficiency is diagnosed through blood tests

How is iron deficiency treated? 

• Consuming iron-rich foods

• Very low levels of iron (iron deficiency anemia) will require supplementation

If you’re feeling exhausted or experiencing a decrease in exercise capacity, seek out help from a sports dietitian to improve your dietary iron intake and absorption.