Based on the provided sources, here is a ten-line summary on the importance of dietary iron management for runners:

WHAT ALL RUNNERS NEED TO KNOW ABOUT IRON

Runners face unique iron deficits due to foot-strike hemolysis (crushing red blood cells), heavy sweating, and gastrointestinal bleeding, significantly increasing their requirements. Intense training triggers hepcidin, a hormone that blocks iron absorption for hours post-exercise, necessitating strategic meal timing to maximize intake. Iron is critical not only for oxygen transport in hemoglobin but also for mitochondrial efficiency and ATP energy production within muscle cells. Depleted stores (low ferritin) can cause debilitating fatigue and reduced aerobic capacity even when hemoglobin levels appear normal, a condition known as Iron Deficiency Without Anemia. Absorption of plant-based (non-heme) iron is low (2–20%) but can be significantly enhanced by pairing iron-rich foods with Vitamin C and avoiding inhibitors like tea or coffee. 

The "leaky bucket" effect means a runner's high physiological "outflow" often outpaces dietary "inflow," requiring proactive monitoring to prevent performance decline. "Iron deficiency is a symptom, not a diagnosis," meaning runners must seek blood tests to rule out underlying causes (like ulcers or celiac disease) before treating symptoms. 

Self-medicating with iron supplements without medical oversight risks toxicity and organ damage (hemochromatosis) due to the body's inability to excrete excess iron. Maintaining robust ferritin reserves (ideally >30–50 µg/L) is essential for buffering against the high metabolic demands of heavy training blocks. Active management of iron status is a non-negotiable pillar of performance, ensuring the body has the metabolic fuel to recover and adapt to endurance stress.

In the Vegan Running Club's members area we host a library of helpful material for managing iron levels without the need for potential harmful supplements.