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What is it?

  • Iron is a fundamental mineral involved in energy metabolism, oxygen transport, cognitive function and immunity.
  • Almost two-thirds of the body’s iron is found in haemoglobin in circulating erythrocytes, with smaller amounts in ferritin and myoglobin.
  • The body cannot produce its own source of iron and therefore it relies on absorbing the iron we consume as part of our diet or supplements. The recommended daily intakes of iron for adults are:
    • ♂ - 8 mg per day
    • ♀ - 18 mg per day (pre-menopause)
  • Athletes are more susceptible to iron deficiency due to the greater iron demand associated with exercise, and the finite opportunity they have to replenish stores from food sources. Some high-risk athlete populations include:
  1. Female athletes (due to additional iron lost during menses).
  2. Endurance athletes, including those training at altitude (perhaps due to the greater demand on oxygen transport mechanisms).
  3. Vegetarian and Vegan athletes (since less iron is absorbed from plant sources).
  4. Athletes in Low Energy Availability.
  • Compromised iron levels are typically associated with symptoms of lethargy and fatigue. In athletes, it may also manifest in reduced training and performance outcomes or a suppressed ability to respond/adapt to training stimuli.
  • Iron deficiency is an issue that progresses in severity because of a negative iron balance. Early stages, known as iron deficiency non-anaemia (IDNA), occur when ferritin stores are depleted without significant impact on haemoglobin concentrations. The most severe stage, iron deficiency anaemia (IDA), presents when both iron stores and haemoglobin are depleted.

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