Studies have shown that the endurance levels of women low on iron may be shortened, even among women who have not developed full-blown anemia. On a more positive note, women who take a sufficient amount of iron may help correct the problem.
The study consisted of 41 women between the ages of 18 and 33, who were moderately iron deficient and taking iron supplements or placebo pills for six weeks. The results showed that they experienced a boost in fitness after taking iron supplements. Iron-deficiency anemia happens when the body has low amounts of hemoglobin, an iron-containing protein found in the red cells, that transports oxygen. All of the participants of the study rode stationary bikes five days a week for the last four weeks of the study.
The purpose of the study was to determine if iron supplements would help these women get more out of their workouts. Researchers looked specifically at a measure called serum transferring receptor concentration (sTfR), an indicator of iron levels in the body tissues, in which the greater the concentration, the greater the iron deficiency in the tissue.
Some of the symptoms of anemia include fatigue, pale skin and breathlessness during exercise. Although iron deficiency has been shown in animal studies to diminish endurance, evidence of this has not been consistently shown in human studies.
The findings from the study revealed that women who were given iron supplements made greater fitness gains during their exercise programs. On the other hand, the supplements didn’t offer any fitness benefits to women with normal sTfR levels, whose endurance improved regardless of taking the iron. This finding suggested the amount of iron loss had not been limited to their endurance in the first place.
Experts have recommended people should consult with a doctor before taking iron supplements because of their many side effects, which include abdominal pain, nausea, constipation and diarrhea. Experts also suggested that people assess their dietary intake and look for good sources of iron like red meat, lentil and spinach before taking iron pills.
American Journal of Clinical Nutrition March, 2004;79(3):437-43
I am not an advocate of iron supplements for two reasons:
But, if you have your blood levels tested and find you are iron deficient, the best iron "supplement" you can take is red meat and other iron-containing food for your specific metabolic type.
Red meat is an excellent source of iron but most commercial red meat, like beef, is not a healthy option because it is primarily grain fed and full of hormones and antibiotics. In order to get health benefits you need to seek out "healthy" meat that is grass-fed and organic, meaning it is free from chemicals and hormones, such as the grass-fed beef and grass-fed bison on this site.
Please note that it is typically only menstruating women or children who are low in iron and it is very rare for adult males to have a need for iron. In fact, excess iron is major cause of disease for men. You can read my article on how to diagnose iron overload for more information.
Iron can be a very damaging supplement and should be used with extreme caution. The only instance I would ever recommend iron supplementation is when someone has a confirmed serum ferritin level that is below 20.
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