Athletic ladies of all ages who suffer from decreased performance may in fact be suffering from iron deficiency. Studies show that as many as 50 percent of women runners are iron deficient. Low iron levels will decrease levels of erythropoieses (the hormone EPO which is responsible for red cell production) which controls hemoglobin production. Hemoglobin is the component of blood that carries oxygen. What does all this mean to women? A noticeable drop in performance may be occurring. During periods of high training volume, weight loss, or menstruation, iron deficiency will be more noticeable. The human body stores some iron to replace any that is lost. However, low iron levels over a long period of time can lead to iron deficiency anemia. Symptoms include lack of energy, shortness of breath, headache, irritability, dizziness, or weight loss. Feeling chilled or cold is a common symptom of low iron levels. This could explain why some women are always feeling cold.

Daily requirement

The recommended daily allowance of iron for women is 15 milligrams. Men require 10 milligrams per day. The typical American diet provides 5 to 6 milligrams of iron for every 1000 calories consumed. Since many women eat fewer than 2000 calories a day, it can be difficult for them to meet their iron needs. Your athletic performance will start to decline immediately on the day that the recommended daily allowance is not met. Thankfully one of the solutions is quite simple; eat more iron-rich foods. Two very good sources of iron are red meat and dark poultry. Many women will shy away from red meat and dark poultry due to the fat content. Choosing lean cuts of red meat will meet your daily iron requirements of iron and still maintain a low-fat diet. For vegetarians, iron-rich sources include fortified breakfast cereals, nuts, seeds, dried beans, dried fruit (apricots, peaches, raisins, and prunes) and dark green leafy vegetables. It is important to remember, however, that iron from vegetables, fruits, grains, and supplements is harder for the body to absorb. If you mix some lean meat, fish, or poultry with beans or dark leafy greens at a meal, you can improve absorption of vegetable sources of iron up to three times. Also, try not to drink coffee or tea when eating iron-fortified breakfast cereals. Coffee and tea block the body’s ability to absorb iron. Foods rich in vitamin C increase iron absorption.

Supplements

If you have low iron levels, you can take supplements, but be sure to check with your doctor about recommended dosages. Too much iron can create other problems including constipation. It also could inhibit the body’s ability to absorb zinc. Several studies have shown that there is more benefit from getting iron through diet rather than taking supplements. Therefore, the best way to get enough iron is to consume 2-4 ounces of red meat or dark poultry each day. Once your iron levels are back up to normal you will be amazed by the improvements in performance as well as increased energy levels for daily activities.

Recommended daily levels of iron

Infants and children
• Younger than 6 months: 0.27 mg/day
• 7 months to 1 year: 11 mg/day
• 1 to 3 years: 7 mg/day
• 4 to 8 years: 10 mg/day

Males
• 9 to 13 years: 8 mg/day
• 14 to 18 years: 11 mg/day
• Age 19 and older: 8 mg/day

Females
• 9 to 13 years: 8 mg/day
• 14 to 18 years: 15 mg/day
• 19 to 50 years: 18 mg/day
• 51 and older: 8 mg/day

Women who are pregnant or producing breast milk may need different amounts of iron. Ask your health care provider what is appropriate for you.

Source: The U.S. National Library of Medicine and the National Institutes of Health, online at http://www.nlm.nih.gov.

health+wellness tip

The best sources of iron include:
• Dried beans
• Dried fruits
• Eggs (especially egg yolks)
• Iron-fortified cereals
• Liver
• Lean red meat (especially beef )
• Oysters
• Poultry, dark red meat
• Salmon
• Tuna
• Whole grains
• Reasonable amounts of iron are also found in lamb, pork, and shellfish.