It is critical to note that low-iron is a common issue among runners due to increased iron loss through sweat and potential foot-strike hemolysis (every strike kills red blood cells). Furthermore, female athletes lose iron through menstruation AND potential food restrictions that are common when training for athletic competition.
It’s startling, but up to 35% of female runners (and 52% of adolescent females) have an iron deficiency. “Even if they’re eating iron sources such as legumes and fortified foods, females often are not consuming enough iron, especially if avoiding red meat,” says Dr. Lewis. “The body absorbs iron from animal sources at a much higher rate than iron from nonanimal sources.” Iron is important for the formation of red blood cells, metabolism, and brain health. Common symptoms of low iron include: low energy, fatigue, decreased endurance or generally reduced athletic performance. The general population needs 18 mg of iron/day, while some experts suggest runners need an additional 10 mg. It is critical to work with a professional to assess your current iron levels and what steps may be needed if you are iron deficient. Read more HERE.
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