[hlnx1]

Iron deficiency is a real issue for endurance athletes, especially women, vegetarians and those with heavy sweat or blood losses. But how much iron you absorb matters as much as how much you eat.

Main factors:

• Haem iron from meat and fish is absorbed better than non-haem iron from plants and fortified foods
• Vitamin C with a plant-iron meal improves absorption (peppers, citrus, berries)
• Tea, coffee and large amounts of calcium taken with the meal can reduce absorption; leave a gap of an hour or so
• After hard exercise, the hormone hepcidin rises for a few hours and can reduce absorption, so many practitioners suggest taking iron in the morning or away from hard sessions

Details: iron, vitamin D and other micronutrients.

Have you had your ferritin checked as part of training?

[hlnx1]

An important rule: do not take iron supplements just because you feel tired. Too much iron is harmful, and some people have conditions that make them store too much.

Get a blood test first (ferritin, haemoglobin and ideally other iron markers), and let a doctor decide on dose and duration.

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