It is considered that long-distance runners burst a red blood cell with every step they take.
How does this happen? What are the risks? Why iron, found in our red blood cells, depleted more frequently in female endurance athletes?
By understanding why iron, which plays a crucial role in oxygen transportation, energy production, cognitive functions, and the immune system, becomes depleted, you can prevent it and maintain your performance.
Why does iron decrease and become depleted?
- Decreased iron absorption with increased inflammation in the body due to regular exercise
- Experiencing heavy blood loss during menstruation
- Consuming plant-based food only: The iron obtained in this way is not as well absorbed as the iron in animal-based foods
- Inadequate calorie intake or eating disorders
- Loss through micro-bleeding in the intestines due to the impact of exercise
- Impaired iron absorption due to disrupted intestinal flora
- Sweating
- Consuming foods, medications, and beverages that reduce iron absorption: tea, coffee, proton pump inhibators (PPIs), painkillers, foods containing calcium, soy protein, etc.
- Chronic illnesses, genetic factors, bleeding
Iron deficiency symptoms are fatigue, low energy availability, shortness of breath, difficulty in recovery, and a decline in performance.
Every athlete should have their iron levels measured at least once a year, preferably 48 hours after intense training.
Iron has to be taken with supervision and caution. Consult to a doctor or pharmacist regarding your iron levels and supplementation. The most suitable form and dosage will be determined based on your blood levels, and they will plan its use in accordance with your training program, ensuring it does not interact with medications and foods.
Contact me to get a personalized supplement planning, follow me on Instagram or listen to The Performance Prescription Lab Podcast to learn more about this topic.
Disclaimer: The information shared on this page is for educational purposes only. If you have any health issues or are taking any medications, consult your doctor or pharmacist.