The Proof with Simon Hill cover image

Red meat, diabetes and plant-based nutrition for performance with Drew Harrisberg

The Proof with Simon Hill

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Iron Deficiency in Athletes and the Role of Iron Supplementation

Iron is lost through sweat and the body requires more iron during inflammation and exercise-induced inflammatory response. Foot striking during running can damage red blood cells leading to runners anemia. Serum ferritin levels below 30 mg/L indicate iron deficiency, requiring supplementation with 40-60 mg of elemental iron. Iron supplementation should be based on individual testing to avoid potential elevation of serum ferritin and associated risks like cardiovascular disease and type two diabetes. Only low doses of iron in a multi-supplement are recommended without prior testing. Athletes with iron deficiency have reduced VO2 max due to the role of iron in oxygen transport to muscles.

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