When to take iron

Many men and women who engage in regular, intense exercise such as running, competitive swimming, and cycling have “marginal or inadequate iron status”. Possible explanations include increased gastrointestinal blood loss after running, a greater turnover of red blood cells, and the fact that red blood cells within the foot can rupture when you pound the ground during a long run. For these reasons, the need for iron may be 30% greater in those who engage in regular intense exercise.

Female athletes, distance runners, and vegetarian athletes are the most likely to experience iron deficiency. It is particularly important for these folks to consume recommended amounts of iron and to pay attention to dietary factors that enhance iron absorption. If appropriate nutrition (enter spinach salad with mandarin oranges and walnuts) does not promote normal iron status, iron supplementation may be required. In one study of female swimmers, researchers found that supplementation with 125 mg of ferrous sulfate per day prevented iron depletion.

Vitamin C will improve the absorption of iron. Tannins (found in tea, wine), calcium, polyphenols, and phytates (found in legumes and whole grains) can decrease absorption of iron. Some proteins found in soybeans also inhibit iron absorption, and caffeine messes up the absorption of pretty much everything. So if blood tests indicate that you need an iron supplement, don’t take it with your milk and cereal in the morning, or your tea or coffee. Have it with some citrus fruit instead.

An interesting, but not so accurate, test for low Iron is to rub a silver object (has to be silver)across your cheek.  If it leaves a black line the chances are good you may need to look at your diet and potentially take in some extra Iron.

Do be careful with Iron consumption as any excess can build up in your liver and cause major problems.  Having trouble unloading your morning business??? You could be going way over board with the Iron intake.

Some references for your interest:

1. Fogelholm M. Inadequate iron status in athletes: An exaggerated problem? Sports Nutrition: Minerals and Electrolytes. Boca Raton: CRC Press, 1995:81-95.
2. Beard J and Tobin B. Iron status and exercise. Am J Clin Nutr 2000:72:594S-7S. [PubMed abstract]
3. Brigham DE, Beard JL, Krimmel RS, Kenney WL. Changes in iron status during competitive season in female collegiate swimmers. Nutrition 1993;9:418-22. [PubMed abstract]