Athletes and Iron Deficiency

Regularly, I see athletes who are putting out massive physical exertion and yet they are doing it with limited physical resources.

Iron is extremely important for optimal athletic performance. We see electrolytes and magnesium getting all kinds of air time but iron is often overlooked. And yet transporting oxygen to working cells is your number one ally in athletic performance.  The only way we are able to transport oxygen is via iron on the red blood cell. The importance of iron for the athlete cannot be overstated.

Lack of iron or as you would see on your blood test ferritin levels can put athletes at increased risk of injury, cause poor and slowed recovery,  lead to a decrease in performance and in many cases depression and lack of motivation for seemingly no good reason.

If you are an athlete, you are at increased risk of iron depletion:

• 35% of female athletes are iron deficient
• The hormone Hepcidin increases post-exercise leading to a decrease in iron absorption for 3-6 hours post-exercise.
• Increased iron loss from exercise-induced destruction of red blood cells
• Iron loss from sweating
• Iron loss via gastrointestinal bleeding
• Lack of iron because you’re not getting enough whole foods or have too many dietary restrictions

What to do?

Test: ferritin (gold standard), CBC, iron, TIBC

How to test: 

• Morning
• Well-hydrated
• Before heavy exertion (give yourself at least a 12-hour window after a workout)
• When not acutely sick

Get iron panel a second time 1 month after starting supplementation and then again at 6 months.  After 6 months you should be able to tell what dose you will need to maintain optimal levels.