Iron deficiency: A dietary approach.

With the nutrition paradigm being warped beyond belief due to certain trends, nutrient deficiencies are common. More specifically, iron deficiency is one of the conditions that may actually have a significant impact on how you feel and perform. Iron deficiency causes:

• Fatigue
• Low autoimmunity
• Anemia
• Depression
• Low blood pressure
• Slow speech
• Poor memory
• Susceptibility to colds

Iron Deficiency in Athletes

Not only is iron deficiency found in those with improper diets, but it is also common in elite runners and triathletes. A common understanding of iron deficiency is that not enough iron is consumed via the diet. While that is accurate, there are other ways for athletes to become deficient. The common use of non-steroidal anti-inflammatory drugs is associated with elite athletes.

This is due to the number of pain relievers they take to help reduce inflammation and other issues that come from being an athlete. Another cause is the hormone Hepcidin, which is released in the body due to inflammation, even exercised-induced inflammation, and then it reduces iron absorption. So even if the athlete was taking in enough iron, it could potentially be blocked by the hormone. 

Nutrition plays a major role in any athlete's training regime, but iron and calcium requirements are higher during growth phases and in adolescence. Teens get anemia as they grow rapidly the amount of iron intake may not be enough to keep up with the pace of the growth as it needs more nutrients in this process. In the case of girls, they need more iron after puberty and are at risk due to heavy blood loss during menstrual periods. In some cases, pregnancies also lead to anemia. Also, teens who diet excessively to lose weight may also be at risk of having iron deficiency.

How to Improve Iron Levels

To resolve Iron deficiency, you are best off doing the following:

1. Finding sources of iron

Nutrition will have the biggest contribution to daily iron intake, which is why picking foods with good amounts of iron is vital. If you are iron deficient, lean red meat is one of your best options. Studies even discuss how athletes can still maintain a nutritious diet with a vegan/vegetarian diet to supply adequate levels of energy, protein, Vitamin B12, iron, zinc, calcium, iodine, vitamin D, and EPA and DHA fatty acids all of which are lacking in most plant-based food sources. Some common food sources are:

• Greens
• Dried fruits
• Dulse
• Kelp
• Irish moss
• Black cherries
• Blackberries
• Liquid chlorophyll
• Strawberries
• Celery
• Spinach
• Rice
• Sunflower seeds
• Blackstrap molasses
• Eggs
• Goat milk
• Pinto beans

2. Get enough vitamin C and vitamin D

Vitamin C is one of the micronutrients that work together with iron, helping you absorb it to the best extent possible. This is why consuming foods rich in vitamin C is essential. Those can be citrus fruits, peppers, broccoli, and potatoes. There is a connection between vitamin D and iron levels in the body. It has been found that exercise-induced stress increases the decline in vitamin D levels, particularly for those athletes training indoors.

3. Supplements

Last but not least, if you don't like meat all that much, you might be better off supplementing it with micronutrient products. Find an approved supplement that is proven to treat iron deficiencies, and you'll be on your way to balance!

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