Tuesday, February 8, 2011

Iron Maiden

Are you training hard and  experiencing poor or mediocre race results? Do you feel sluggish or tired even a few kilometers/miles into your run?  Low iron levels could be a possible culprit. 

Iron levels and running is a hot topic for runners. IMO,  it is an important issue for all runners, but especially important for female runners. 

I have personally been plagued with low iron stores before. As a mostly vegetarian runner (no red meat or pork and only the occasional taste of chicken, turkey, and fish),  I am at risk for having my iron levels drop again.   In fact, I always start to worry about my iron levels when I am mid marathon training cycle.  This constant awareness caused me to stumble across this good article here about low iron levels and the impact it has on running.


Why is Iron Important?

As runners, iron is vital as it is a key component to our oxygen transporting molecule, hemoglobin.  It also has several metabolic roles in our body.  It is also cited as the largest nutrient deficiency amongst Americans (I couldn't find a statistic about Canada,  but I am sure it is a similar issue).
Reasons for Iron Deficiencies in Runners

1. Foot Strike Hemolysis
This basically means that as your foot strikes the ground,  the impact can cause hemolysis (damage or death) to your red blood cells.  You do regenerate your blood cells,  but excessive hemolysis can cause your iron level (hemoglobin) and iron stores (ferritin) to drop.

2. Sweat and Urine
Iron is lost is sweat and urine,  this loss is compounded by athletes that sweat alot.  Interestingly, iron is lost through the GI track in runners that train in hot humid climates (definitely not Ontario at the moment -22C tonight during my hill workout!!)  Still even in the cold, I tend to sweat alot, and often come home with soaked clothes.

3. Low levels of iron in your diet
Red meat and dark poultry tend to be good sources of iron (however, I believe you do not need to eat meat to have sufficient iron levels, you just need to be more conscious). Many endurance athletes eat carbohydrate rich diets that have lower levels of meat or other iron sources.

4. Poor iron absorption
Iron is a finicky mineral.  Certain substances such as coffee impede iron absorption, so although you consume the iron,  you are not absorbing it.

5. Blood volume
Endurance athletes have a higher blood level,  making the iron a more dilute concentration in our bloodstream.

6. Menstrual Cycle
This one is pretty self explanatory for us ladies!

Tips for combating/preventing low iron levels:

a) Get your iron checked.
 This involves two measurements:
i) Hemoglobin:  Normal hemoglobin concentration ranges from 14 to 18 grams per 100 ml of blood for men, and 12 to 16 grams per 100 ml of blood for women.
ii) Iron stores (ferritin): Normal ferritin levels are 10-200 ng/ml for women and 10-300 ng/ml for men. Training is seriously affected when ferritin levels drop below 20 ng/ml (ask your doctor for your lab results)!

b) Eat more iron containing foods
 Meat, oysters, dark green leafy vegetables, legumes, enriched breads and cereals are example of foods that are rich in iron.  You can also cook your food with cast iron pans to help with iron levels (I use my cast iron pan all the time!!)

c) Eat foods that help iron absorption
Foods high in vitamin C such as orange juice help iron absorption.

d) Avoid foods that impede iron absorption
Caffeine is a culprit for impeding iron absorption. Anyone know of some others?

e) Take an iron supplement
Note of caution: It is best to have your levels checked before taking a supplement,  as excessive iron levels can be toxic to your liver. 

I don't really want to resort to excessive meat in my diet,  and having not eaten red meat or pork for seven years,  I can't see myself returning to it.  However the article mentions elite marathoner Deena Castor. She eats alot of red meat in her diet,  and has really good iron levels,  which she attributes to her excellent performance. Interesting food for thought.

Are low iron levels a concern for you?  How do you keep your iron levels normal? 

Thanks for reading!!

266 comments:

1 – 200 of 266   Newer›   Newest»
falafelwaffle said...

Iron levels have always been a problem for me, regardless of my exercise so thank you very much for this informative post :)
xo

MCM Mama said...

Great tips! I had low iron when pregnant and had to take supplements. Now we eat grass fed local beef that we buy directly from the farm.

Laura said...

I have been all vegan-y this week and my coach had me worried about iron levels. I religiously tracked everything this week and when I did a report on iron, I was within my RDA.
Having said that I am going to ask for a full blood work in my next physical...I've never had one done..

Marlene said...

My doc checks my iron levels at my annual check-up each year, and I also had it checked in late fall when I was feeling cold all the time (someone suggested low iron) - it has always been normal (I eat meat), but I do keep an eye on it. Great post!!!

Christina said...

wow. what an awesome, informative post.

Thanks for stopping by and commenting. You spent more time on the math problem than I did. I looked, didn't get it and looked at the answer.

Nitmos said...

I pump iron. That should take care of things right?

The Happy Runner said...

Great post, Marci, thanks!
I had low iron levels when I was pregnant and now while nursing, too. So, I have to take a supplement.

Aneta said...

great tips!
when i am training hard, and i feel myself getting sluggish, i take iron supplements.
but usually, i just rely on good on spinach to do its thing~

joyRuN said...

Calcium inhibits iron absorption, so no drinking milk w/ my iron supplement.

I've been always on the lower side when it comes to my hemoglobin/hematocrit, so I can feel it when I'm not careful.

Great post!

Jess said...

Iron isn't normally an issue for me, but during pregnancy, I get a touch anemic and have to take an iron supplement along with my regular prenatal vitamin. However, I also strive to eat lots of spinach, broccoli, and nuts like almonds -- all of which are high in iron.

Tanya said...

Hi Marci-I saw your comment on Bruce's blog. I'm a Team Bruce runner, and here's how you can join-just google about.com, and go to the running/jogging site. Click on the forum and go to TEAM BRUCE. We're a pretty easy going bunch of runners there and Bruce has been a member of the forum for years. You're welcome to join us and run for Bruce!

Anonymous said...

Hi Marci,
Great post! I am a vegetarian and my iron has always been low. At my last check up my level was 8! However, I don`t feel excessively tired and I still run, but your post made me wonder if I would train better with more iron... I recently started taking iron supplements but after 2 weeks I don`t notice feeling any different.

Christina said...

I'm fortunate to not have iron issues, or at least that I know of but I'm also not a vegetarian. I should focus on eating more green leafy veggies to make sure I keep my iron in check. Thanks for the informative post.

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Which food are high in vitamin E. There are many foods that you can choose from. Vitamin E is an essential element for our body. Iron supplement

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