Iron and Athlete health

“Iron deficiency doesn’t announce itself the way a strained hamstring or shin splint does. Instead, performance quietly deteriorates”

Why Iron Matters

Endurance performance depends on oxygen delivery

  Iron carries oxygen in the blood

  Supports energy production and muscle function

Why Runners Are at Risk

  High training volume increases iron loss

  Foot-strike (impact) breaks down red blood cells

  Sweat losses add up over time

  Growth increases iron needs (teen athletes)

  Hard training reduces absorption temporarily

Every Day Habits

Eat iron-rich foods (especially red meat)

Undereating = under consuming iron

Hydration + recovery matter

When Food Isn’t Enough

Some athletes need supplementation

Food first → supplements if needed

Guidelines for supplements:

Take with Vitamin C

Avoid caffeine (impacts iron absorption

Often every-other-day dosing

Takes 3–6 months to improve

Do not supplement without testing/doctor guidance 

Testing and Monitoring

We recommend testing 2x/year (June & January).

Testing after experiencing symptoms = TOO LATE. Prevention is our goal

Ask SPECIFICALLY for ferritin level (key marker)

Standard lab “normal” is NOT optimal for athletes  

Do not test when sick

Track levels over time