What You Need to Know About IRON

Nutritional Supplements

What you need to know about IRON

Most athletes who consume enough calories from a variety of foods throughout their day DO NOT need nutritional supplements. However, on occasion athletes may find that due to dietary preferences or limitations, medical issues and at times training demands, a well made, NCAA compliant nutritional supplement will help until dietary changes can occur. Iron is one such nutrient that can become deficient predominantly in women; however some males can end up iron deficient as well. Iron deficiency will limit training and performance and make you feel fatigued.

Female Athletes and Iron

· Female athletes who have regular periods and who do not consume adequate high iron foods may need an iron supplement.

· Female athletes in sports with increased focus on body weight and aesthetics and with very high training volumes are at greater risk for iron deficiency.

· It is a good idea to check iron status on all freshman and sophomore female athletes as a part of team pre-participation evaluations.

· Iron status should be assessed by way of a physician. Coaches should not prescribe iron supplementation.

o If iron status requires a supplement your team physician, athletic trainer or sport dietitian will let you know

o Taking iron in supplement form when you do not need it can increase your risk of toxicity.

o A good multivitamin (women’s 1-a-Day, Kirkland, Centrum) will supply plenty of daily iron when they are used as a part of a good diet in athletes seeking to maintain strong iron status and stores.

o Low does other the counter iron supplements may be suggested. Choose one that contains Ferrous Gluconate as it may be easier on your stomach and gastrointestinal tract

o Common side effects from iron supplementation include: constipation, nausea, stomach and intestinal pain. A gradual addition of supplementation, taking your supplement with meals and or taking your iron at night before bed time may lessen the side effects.

o Iron levels are most often low due to an inadequate diet

· Additional information:

o Information about iron

o Dietary sources of iron

o Example high iron diet

o Iron deficiency anemia

Male Athletes & Iron

· Males are much more susceptible to iron toxicity (too much iron in your blood) as they do not regularly lose iron.

· Some male athletes are at greater risk for iron deficiency for example distance runners, gymnasts, rowers and soccer players who may restrict intake to produce a lowered body weight or very low body fat levels.

· Male athletes with eating disorders may also become iron deficient.

· Generally, male athletes should avoid supplements that contain iron.

· Choose a multivitamin made for men at it will not typically contain very little or better yet, no iron.

· Keep in mind that the sports or energy bars, breads, crackers, protein supplements, and all meats you consume are high in iron already.

Ingrid Skoog MS, RD, CSSD

Oregon State University