Deficiency Disease:

Iron deficiency anemia & athletics

Iron is essential to all body cells. Iron functions primarily as a carrier of oxygen in the body, both as a part of hemoglobin in the blood and of myoglobin in the muscles. Iron deficiency anemia occurs when there is not enough iron in the red blood cells. This is a common problem often caused by blood loss, a diet low in iron or poor absorption of iron by the body.

There are a variety of possible symptoms of iron deficiency including:

  • lack of energy or tiredness
  • extreme fatigue and feeling of weakness
  • pale skin
  • light headedness
  • headache
  • pale skin on the lining of the eyes, the inner mouth and the nails
  • rapid and forceful heartbeat
  • low blood pressure with position change from sitting to standing
  • finger nails that become thin, brittle and white
  • they may grow abnormally and get a spoon-shaped appearance
  • tongue may become sore, smooth and reddened
  • decrease in appetite
  • shortness of breath during exercise
  • brittle hair
  • reduction in immunity and increased vulnerability to infection
  • a strong desire to eat nonfoods such as ice, paint or dirt (a condition called Pica)
  • disturbed sleep
  • abdominal pain

Effects of Iron on Exercise:Because iron plays a key role in the delivery of oxygen to working muscles during exercise, a lack of iron would seriously hinder ones ability to exercise at ones aerobic potential. This is due to the fact that fewer binding sites on the hemoglibin proteins are available to bind to oxygen. As a result, fewer oxygen molecules are transported to the needy muscles then normal. Therefore, optimal oxygen transport is not achieved. What does this all mean? An iron deficient athlete will fatigue sooner than the athlete who has adequate iron stores.

  • Iron status is assessed via blood measures of hemoglobin (HgB), hematocrit (HCT) and as assessment of iron stores as Ferritin. (example iron assessment protocol for athletic departments)
  • Excess iron intake will not result in enhanced performance.
  • There is evidence that suggests that chronic high intakes of iron can negatively impact heart health.
  • Iron is not a performance enhancing supplement, if used it should be viewed as a performance protecting nutrient.
  • Coaches working with female athlete may be tempted to recommend that the entire team takes routine iron supplements (liquid or pill form). This approach is potentially dangerous for individual athletes and tends to lead to complacency regarding intake of dietary sources of iron. As a result, this supplementation approach contributes to a belief that pills are better than food. Food sources of iron are often high in protein, fiber and essential nutrients that contribute necessary fuel needed for performance.
  • Coaches should not prescribe dietary iron to athletes.
  • Supplemental iron intake should be prescribed by the team physician, and monitored by the athletic trainer and sport dietitian.

Ingrid Skoog MS, RD, CSSD

OregonStateUniversity