Get the lowdown on iron, and the importance of iron intake as Sports Nutrition!
Why do you need iron?
Iron is an important element that plays many roles in the body. You use iron to:
• Get oxygen to the different parts of the body.
• Ensures that the immune system is working well.
• Gets the enzymes needed for energy production working.
• It will help maintain and develop the brain functions.
Iron deficiency and iron deficiency anaemia
Iron deficiency can occur when:
• When you do not include enough foods containing iron in your diet. Some examples are diets that include fast food, fads, low-energy, and even a poorly balanced one that include mostly vegetarian.
• Also when you need increased amounts of iron. Examples of this include replacing any blood you lose from menstruation and/or injury, when you grow, and during physical activities.
How do I know if I have iron deficiency?
You will know if you have an iron deficiency because you may feel lethargic and even tired. You will not have the same stamina when it comes to training and you could become ill more often. In the early stages of deficiency your performance may not be affected. When the deficiency is not treated it could lead to something called iron deficiency anemia, which can and will impair your performance. Once you get to the point of iron deficiency anemia it could take several months to get back to where you were. If you can prevent the iron deficiency or even the iron deficiency anaemia, it could save you a load of time. Use your doctor and dietitian as a resource when it comes to preventing, and even treating, iron deficiency.
How can I prevent iron deficiency?
The recommended daily intake of iron is:
• Adolescents (12-18 yrs): 10-13 mg/day
• Women (19-54 yrs): 12-16 mg/day
• Pregnant women: 22-36 mg/day
• Women (54 + yrs): 5-7 mg/day
• Men (19 + yrs): 7 mg/day
As an athlete, you have a higher need for iron because of blood losses from bleeding, and the destruction of red cell. All athletes, but especially females, need to aim for the upper end of the recommended iron intake daily, and make sure you are getting your iron checked on a regular basis.
Which foods contain iron?
Dietary iron comes in two forms which are haem and non-haem.
Haem iron is a source of iron that is absorbed by the body easily. It can only be found in animal food like meat, fish, poultry and shellfish. The iron content is higher in meat that is redder.
Non-haem iron can be found in plants. It is not absorbed into the body as easily because of the inhibiting factors below:
• Phosphoric acid found in things like legumes, soy products and wholegrains.
• Phytic acid found in things like oatmeal, wholegrains and unprocessed bran.
• Oxalic acid which is found in things like rhubarb, soy bean products, silverbeet and spinach.
• Tannic acid which can be find in things like tea and, to some extent, coffee.
You can improve the absorption of non-haem iron by including the following enhancing factors into your daily life:
• Ascorbic acid which means eating food that is high in vitamin C.
• You can eat meat along with foods that are non-haem iron sources.
Practical tips to improve iron absorption:
• Make sure you are including lean red meat in your diet three to five times a week. Red meats not only provide iron but also help increase the absorption of both haem and non-haem iron.
• If you’re not including food containing haem iron, then make sure you are including non-haem iron.
• Also include foods high in vitamin C with your meal. Some examples include citrus food like oranges, grapefruit, fruit juice, broccoli, cauliflower, tomatoes and peppers.
• It is wise to avoid things like coffee and tea one to two hours before and after a meal.
• Buy foods that are fortified with more iron, like bread and cereal. You will know if it is or not, by looking at the list of ingredients.
The facts about iron supplementation
• It is best to only take iron supplements when under a Doctor’s supervision and when you have been diagnosed with a deficiency. It is really on something to be used for the short term.
• Food is the best way to maintain your iron levels for the long term.
• Long term use of the iron supplements can have a negative effect on the body.
What could happen if you use iron supplements all the time?
• It reduces your ability to absorb things like zinc, calcium and copper, which will increase the deficiency risk.
• There can be an iron build-up which can be toxic.
• There is an increased chance of free radical damage.
• There is a higher chance of infection, nausea, constipation or diarrhea, or even stomach discomfort.
The fallacies about iron supplementation
Iron supplements shouldn’t be used for inadequate diets. Your performance will not improve with the use of iron supplements except in cases of iron deficiency anemia.
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