How much iron should a runner take?

How much iron should a runner take?

When you talk to your doctor, it is important that you explain to them that you are a runner and describe your symptoms, because the acceptable range of iron levels can go as low as 20 µ/L, but most runners perform better when their levels are closer to 30µ/L or 50 µ/L.

Do runners need to take iron?

Most runners probably replace enough iron in the daily diet to keep iron stores within the normal range for training and competition. For girls and women who are having regular and normal periods, there may be a case for iron supplementation.

What is a good iron level for an athlete?

Given that certain athletes may need more than double the iron than less active populations, a reasonable ferritin goal would be at least 30-40 ng/mL, if not higher. Every athlete’s physiology and training demands are different, so ferritin goals vary person to person and can be individualized.

Do distance runners need more iron?

Endurance athletes likely need slightly more. Athletes also lose as much as 70 percent more iron than sedentary people due to heavy sweating and increased blood loss through the gastrointestinal and urinary tracts. In addition, they have a faster breakdown of red blood cells.

Can I run with low iron?

If you have low iron levels, you will generate fewer red blood cells and your hemoglobin levels will decline. Therefore, less oxygen will be transported to your muscles, and running performance will suffer.

How much iron do we need each day?

The amount of iron you need is: 8.7mg a day for men over 18. 14.8mg a day for women aged 19 to 50. 8.7mg a day for women over 50.

Should I stop running if my iron is low?

Even if you are not iron deficient, you can establish a good baseline for your iron levels, which could help you identify an iron problem down the road. If you do get your iron levels tested, always go before running. Dehydration will make your iron levels appear higher than they are.

Why do runners have low iron?

Athletes like runners may have an especially difficult time maintaining healthy iron levels because they have higher needs due to greater losses than their sedentary peers—but exercise-related inflammation can interfere with absorption.

Do runners have low iron?

Iron deficiency is extremely common among endurance athletes like runners, impacting up to 17 percent of male and 50 percent of female endurance athletes, according to past research cited in a new study published in Medicine & Science in Sports & Exercise.

Is low iron bad for runners?

Is it OK to run with low iron?

And while there are countless variables that can contribute to poor performances or fatigue, one thing we do know is that iron is important for runners. If your iron levels are low and you don’t do anything about it, you will eventually feel the negative impact on performance.

Is 65mg of iron too much?

Strict vegetarians may need to take in higher levels of iron. At high doses, iron is toxic. For adults and children ages 14 and up, the upper limit — the highest dose that can be taken safely — is 45 mg a day. Children under age 14 should not take more than 40 mg a day.

What is the recommended daily allowance of iron?

According to the Food and Nutrition Information Center of the USDA, the Recommended Dietary Allowance (RDA) for iron is 8 mg per day for males ages 19 and older, 18 mg per day for women between the ages of 19 to 50, and 8 mg per day for women ages 51 and older.

What is the daily consumption of iron?

Iron is a mineral that is found in every cell of the human body, so it is important to make sure you are getting enough. The U.S. Recommended Daily Allowance ( RDA ) for adults is 8 mg per day for men and 18 mg per day for women. However, this is a general guideline; teenagers and women who are pregnant may need higher amounts.

What is the recommended iron per day?

Recommended Intake. Men and women over 50 need at least 8 milligrams of iron per day, while women 50 and under need at least 18 milligrams of iron per day. You shouldn’t consume more than 45 milligrams of iron per day from supplements or food, as this could cause toxicity symptoms.

Is iron good for women over 50?

While women of childbearing age need 18 milligrams of iron daily, women over 50 need only 8 milligrams. It’s easy to get 8 milligrams of iron daily by eating a healthy diet. The ODS cautions that women over 50 shouldn’t take iron supplements unless prescribed by a doctor to avoid overloading on iron, which could potentially cause organ damage.