What happens if an athlete is iron deficient

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Effects of a fixed dietary intake on changes in red blood cell delta-aminolevulinate dehydratase activity and hemolysis. Skolnik points out that combining iron-rich foods with those that are high in vitamin C makes it easier for the body to absorb the iron. On the other hand, substances in tea and coffee can block iron absorption. People trying to get more iron in their diets should avoid drinking these beverages with meals. Taking too much iron can even lead to organ damage.

Overall, iron plays an important role in delivering oxygen to your body and maintaining energy, health and performance. If you are active, and especially if you are in a high-risk group, you should have your iron levels checked annually.

What Female Athletes Should Know about Iron Deficiency This condition is particularly common in women and can lead to larger health problems.

How do healthcare providers test for iron deficiency and anemia? Cooking food in a cast-iron pan is another way to add iron to the diet. Should I consider taking iron supplements? About the Expert. Marci A. The second stage, also non-anemia, is marked by low serum ferritin but also low serum iron or decreased transferrin saturation and increased total iron binding capacity TIBC. Once iron stores and transport iron have been sufficiently depleted, the body can no longer keep up with the demands of hemoglobin synthesis, and the third and final stage IDA results.

Peeling et al. These are:. See infographic for the cut-off values used for each stage. Once this occurs, it can start to impact exercise capacity because the body is not able to deliver oxygen around the body as efficiently. It is a good idea to plan periodic testing of iron status with your sports physician, especially if you are female, vegetarian, have a high training volume and are involved in endurance sports.

In the next blog we will discuss how iron deficiency can be prevented or treated. Athletic induced iron deficiency: new insights into the role of inflammation, cytokines and hormones. Eur J Appl Physiol. Iron considerations for the athlete: a narrative review. Haemoglobin mass in an anaemic female endurance runner before and after iron supplementation. Int J Sports Physiol Perform. Randomized, double-blind, placebo-controlled trial of iron supplementation in female soldiers during military training: effects on iron status, physical performance, and mood.

Am J Clin Nutr. Iron deficiency in sports - definition, influence on performance and therapy. Swiss Med Wkly. Published Oct If you want to find out the best types of protein, optimal amounts, or timing. Click here. Want to know more about nutrition for running.

If you want to know more about supplements, the benefits and the risks. General sports nutrition topics can be found here.