Pump Up the Iron

By: Laura Burk MPH, RDN, LDN, personal trainer

ELB Consulting, INC

www.elb-consulting.com

Running is tough on the body mentally, physically, and emotionally.  Our bodies need to be in tip top shape for us to run longer miles or faster times.  Nutrient deficiencies are very common among runners especially iron.

Iron is a trace element in the body that is involved in the function of the immune system and energy production system, but its most critical role is getting oxygen to your muscles.  Iron is a major component of hemoglobin that transport oxygen and carbon dioxide in the blood.  Iron is also found in the muscles to help metabolism and digestion.  Iron must be available to the body during growth spurts and physical activities.

There are over 400 hundred types of anemia that affect 24.8% of our world’s population. Some of the most common types of anemia are from blood loss, gastrointestinal conditions, use of aspirin and Ibuprofen, and vitamins deficiencies.

Anemia is common for most runners however women of childbearing age and vegetarians are the most prone to anemia.  Endurance athletes tend to have lower ferritin levels and may also need to increase their iron levels through food or supplementation.

The most common symptoms of anemia, regardless of type, is a feeling of fatigue and lack of energy.  Paleness of skin, fast or irregular heartbeat, shortness of breath, chest pain, headaches, and light-headedness are also common symptoms.  If you have been tired or dragging please consult with your doctor.

The Dietary Guidelines for Americans describes a healthy eating as:

• Includes a variety of vegetables, fruits, whole grains, fat-free or low-fat milk and milk products, and oils.
• Many ready-to-eat breakfast cereals are fortified with iron, and some fruits and vegetables contain iron.
• Includes a variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), nuts, seeds, and soy products.
• Oysters and beef liver have high amounts of iron. Beef, cashews, chickpeas, and sardines are good sources of iron. Chicken, tuna, and eggs contain iron.
• Limit saturated and trans fats, added sugars, and sodium.
• Stay within your daily calorie needs.

Adding high iron foods to your diet can be very simple.  Several food sources of iron are listed in Table 2. Some plant-based foods that are good sources of iron, such as spinach, have low iron bioavailability because they contain iron-absorption inhibitors, such as polyphenols [15,16].

* DV = Daily Value. DVs were developed by the U.S. Food and Drug Administration (FDA) to help consumers compare the nutrient contents of products within the context of a total diet. The DV for iron is 18 mg for adults and children age 4 and older. Foods providing 20% or more of the DV are considered to be high sources of a nutrient.The U.S. Department of Agriculture’s (USDA’s) Nutrient Database Web site [17] lists the nutrient content of many foods and provides a comprehensive list of foods containing iron arranged by nutrient content and by food name.

Choose an iron supplement that is clean with very little fillers.  Always drink a full glass of water with your iron supplements.  Vegetarians may need to take a B12 supplement with their iron supplement to increase absorption.  Do not take calcium with your iron supplement, since calcium may interfere with absorption.  Take vitamin C with your iron supplement, because vitamin C will increase iron absorption.  Make sure your read your medication Interactions, because iron supplements may reduce medication efficacy.

If you need help with adding iron to your snacks and meals or If you need help choosing an iron supplement please email me at lburk@elb-consulting.com or visit www.elb-consulting.com.