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Athletic Performance and Iron

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Iron is important for an athlete because it is a component of hemoglobin, which transports oxygen from the lungs to muscle cells via the blood. Some athletes, especially women or vegetarians, do not get enough iron in their diet. Endurance athletes are also known to have low iron levels.

 Why Athletes may become deficient in Iron

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Exercise many contribute to blood loss by:

* Increased gastrointestinal blood loss after running

*Hematuria (presence of hemoglobin or myoglobin in the urine) as a result of the red blood cell rupture       caused by the foot striking the ground while running or by blood cell rupture caused by the foot striking the ground while running or by mechanical stress in the body.

*Sweating may account for iron losses

*Female athletes also lose iron through menstruation

*Inadequate supply of dietary iron, i.e. vegetarian or dieting 

Ferritin and Complete Blood Count Tests

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Checking your iron levels is important to maintaining your performance levels. Iron deficiency can lead to fatigue, lack of energy, high exercise heart rate, frequent injury and can reduce recovery time, all-important things for someone trying to improve their fitness levels. There is increased evidence to suggest athletes with low serum ferritin, should begin taking iron supplements. Serum ferritin is a protein that helps store iron in the body. Decreased levels in serum ferritin serves as an early warning sign of declining stores of body iron. Some studies support the idea that lower iron status compromises aerobic capacity (VO2 max) endurance.1

The Complete Blood Count is a common blood test to evaluate 3 major types of cells in the blood. The  White Blood Cells, (WBC), Red Blood Cells (RBC), and platelets. It is often used to test for anemia, infections or other health problems.

It is important to note that you should not take an iron supplement without testing your iron status. Take your iron supplement away from dairy (calcium), tea, coffee and vitamin E as these might block the absorption of iron.

References

1 Zhu,YI & Haass, JD (1997). Iron depletion without anemia and physical performance in young women. American Journal of Clinical Nutrition, 66 (2) 334-341. 

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