Iron is an essential mineral for carrying oxygen from the lungs to the rest of the body. It is also involved in the formation of red blood cells and strengthening immune function.
Why athletes have a higher requirement
Athletes have a high demand for oxygen transportation to the working muscles during exercise. Hence, adequate iron intake is essential for athletes due to the high work demands during training and competition
Recommended intake of iron
Adult Males: 8mg
Adult Vegan Males: 14mg
Adult Females: 18mg
Adult Vegan Females: 32mg
As you can see, women require over twice the amount of iron compared to men. This is due to the loss of blood during the menstrual cycle which places them at higher risk of iron deficiency.
In addition, vegans require 1.8 times the amount of iron compared to people who eat meat. This makes it even more difficult to meet, especially for women. Hence, women are advised to have their iron levels regularly checked by their GP.
Symptoms of iron deficiency
An absence of iron-rich foods in the diet can lead to iron deficiency. Symptoms include extreme fatigue, weakness, light headedness, reduce immune function, brittle hair and nails, dark circles under the eyes, reduced exercise capacity and poor performance.
Where do we get iron?
Iron is an essential mineral, meaning we must get it through food. There are two types of iron that we can get from foods:
- Iron from animal sources, known as haem iron (readily absorbed)
- Iron from plant-based sources, known as non-haem iron (not well absorbed)
Fact: haeme-iron absorption is approximately 10x that of non-haeme!
Iron-rich foods:
There are a wide range of foods to choose from to reach your needs, from both sources.
If you are plant-based, including foods that are fortified with iron is an easy way to to meet your iron needs. Some fortified iron foods include:
- Weetbix (2x weet-bix = 3.0mg)
- Plant-based Milo (4.4mg per serve)
- Nutritional yeast (0.6mg per 1tbsp)
- Fortified cereals like Special K and Woolworths Great Start Iron Cereal (3.0mg per serve)
How can I improve iron absorption?
To maximise iron absorption, try to:
1. Eat foods high in vitamin C with foods that contain iron e.g. citrus fruits and vegetables.
2. Cook plant foods to improve the amount of available iron.
3. Avoid having tea, coffee or calcium-rich foods during or directly after iron-rich foods.
It may also be beneficial to avoid consuming high iron foods an hour before and 2 hours after hard training sessions as you will have increased levels of hepcidin in your blood which can inhibit the absorption of iron.
How to determine iron deficiency
The easiest way to determine if you are low / deficient in iron is by getting a blood test from your GP. Your dietitian can then help you understand the blood test results and determine the best nutrition strategies and potential supplementation to correct deficiency.
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