The Importance of Iron

Iron is an important nutrient for all people, but especially for athletes.  Iron is necessary to form oxygen-transporting compounds, meaning that iron is needed to efficiently move oxygen around the body. Without adequate iron intake, iron-deficiency anemia can result and drastically affect an athlete’s endurance.

People who need to be especially aware of iron intakes are women of menstrual age and vegetarians. Women have higher needs for iron due to the regular loss of blood and iron from menstruation. Their daily recommended intake is around 18mg as compared to men with a DRI of 8mg.

Because the best sources of iron are contained in foods of animal origin (meat, poultry, and fish), vegetarians should pay close attention to their iron intakes. The type of iron available in vegetarian foods is called nonheme iron and is more difficult for the body to absorb. Vegetarians need to consume more iron sources in order for the body to absorb all necessary iron. Vegetarian sources of iron include dark green leafy vegetables (spinach), many whole grain cereals (oatmeal, fortified cereal, enriched grits), and legumes (black, pinto, navy, kidney beans or blackeye peas, soybeans, lentils). Absorption of these nonheme iron sources can be enhanced if consumed with Vitamin C. One example could be to add lemon or orange juice to vegetables before consumption.

As always, dietary sources of iron are far superior to supplements. Although iron is important for athletes, there is no research to support that supplementation is beneficial for people with normal iron status. Supplementation is best if only utilized by people with diagnosed anemia or low iron stores.