Iron Deficiency and Anemia
Most of my adult life I have been low in iron especially when I was pregnant. I was extremely tired, absolutely no energy, bags under my eyes, etc. Iron deficiency causes anemia which impairs a person’s physical and mental performance. I have tried to give blood during blood drives but they tell me they don’t want my blood because I am anemic (P.S. this is an inexpensive way to find out if you are anemic or not). I have taken iron supplements and don’t like the side effects. At one time way-back-when, I was told to eat lots of spinach because it was high in iron. I like spinach so I ate lots of it. Years later I learned that there was a miscalculation of the amount of iron in spinach; it has iron but not what we were lead to believe. Whoever did the calculation left out a decimal place, causing a huge error. Do any of you remember this? Probably before your time, huh?
“Endurance athletes really are at risk of becoming iron deficient due to an imbalance between absorption of dietary iron and exercise-induced iron loss” (Nielsen & Nachtigall, 1998. p.207). Studies show that as many as 35% of female athletes (runners, swimmers, tennis players, basketball players, handball, and gymnasts) have iron deficiency. And women who are in the military risk an even greater chance of being anemic. “Athletes compete and perform within their gender whereas military women are required to train with men and give the same performance” (Constantini, 2006. p. 866) (Nielsen & Nachtigall, p.207).
Studies show that taking iron supplements will improve school performance and learning, increase anaerobic and aerobic performance, and metabolic efficiency. Even a mild case of iron deficiency can “decrease the capacity for performance of physical exercise substantially” (Nielsen & Nachtigall, p.207).
Causes of iron deficiency in women include low iron intake in the diet, excessive sweating, dehydration, and is mostly due to menstruation (Constantini, p. 868).
I hope this doesn’t scare any of you female athletic students but I do hope that you keep it in mind. Do any of you get tested for iron deficiency?
References:
Constantini, Naama (2006).High Prevalence of Iron Deficiency and Anemia in Female Military Recruits. Military Medicine. 171, 866-869.
Nielsen, Peter, & Nachtigall, Detlef (1998). Iron Supplementation in Athletes. Sports Med. 4, 207-216.
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Comments
I have a question. Iron supplements are supposed to be taken on an empty stomach. When I do this I get nauseous, dizzy, and have to run for the bathroom with dry heaves. Does anyone have any suggestions on how to get around this?
In the 8th edition of The Pill Book, it says that iron is best taken on an empty stomach, but if it upsets your stomach, take it with food. Be aware that eggs and milk interfere with iron absorption. I have had to take pills that made me sick, i would take them at night when i went to bed and i seemed to do just fine. but that may not work for everyone.
Great suggestions, thanks!
I am anemic too but it looks like you are a little more than what I am. I usually get tired in the afternoon after exercising and have to take a little nap. Make sure you eat lots of protein and for any case anything that is of good nutritional value. As far as taking an iron supplement my doctor suggested that I didn't because of the side effects. He said eating plenty of meat that are high in protein would be the best thing, even a protein shake. Make sure that you take in your vitamins which is also a big thing, and lots of water before and during exercise.