Iron is a crucial mineral involved in oxygen transport, energy production, and immune function. It forms part of hemoglobin, the molecule in red blood cells that carries oxygen to muscles and tissues, directly impacting endurance and physical performance.
Active individuals require adequate iron levels to sustain training intensity, as iron deficiency can result in fatigue, decreased stamina, and impaired recovery.
Iron supplementation can be beneficial for athletes, especially endurance runners, cyclists, and those on plant-based diets, who may be at greater risk for low iron status.
Synonyms:
Ferrum (chemical name)
Benefits:
- Supports oxygen delivery to muscles
- Enhances stamina and endurance
- Aids in muscle recovery and energy production
- Contributes to a healthy immune system
Sources:
- Found in red meat, poultry, legumes, spinach, and fortified cereals
- Available as various forms in supplements, including ferrous sulfate and iron gluconate
Observations:
Common supplemental forms include ferrous sulfate, ferrous fumarate, and iron bisglycinate. Excessive intake may cause gastrointestinal discomfort or toxicity. Best absorbed when taken with vitamin C and on an empty stomach (if tolerated).
Related Areas of Study:
Hematology, Sports Medicine, Nutrition Science, Exercise Physiology