Get The Winning Edge with Iron
Russell Setright
Iron is a trace mineral
that is highly significant to #endurance #athletes. Iron is critical to optimal
athletic performance because of its role in energy metabolism, oxygen
transport, and acid-base balance. low
iron levels in athletes are common and one of the reasons for poor results
during competitive events and exercise programs. Endurance athletes are at increased risk for suboptimal iron
status, with potential negative consequences on performance (Hinton
PS. Iron and the endurance athlete. Appl Physiol Nutr Metab.
2014 Sep;39(9):1012-8).
Studies have found that more than 50 per cent of competitive
runners have iron deficiency at a level that can effect red blood cell
production and athletic performance.
Women at higher risk:
Recent studies have documented poor iron status and associated
declines in both cognitive and physical performance in female athletes. In addition to low iron status low vitamin D and
calcium status have been observed in female athletes, which can be associated
with injuries, such as stress fracture, and limit a female athlete's ability to
participate in regular physical activity.
(McClung JP et al. Female athletes: A population
at risk of vitamin and mineral deficiencies affecting health and performance J
Trace Elem Med Biol. 2014 Jul 5).
A 2008 study by researchers at the University of Minnesota found
that 89 percent of the members of a women’s college cross country team were anaemic
at one time or another during the season
Iron Inflammation, athletes and Hepcidin
Hepcidin is the predominant negative regulator of iron absorption
in the small intestine, iron transport across the placenta, and iron release
from macrophages. And the synthesis of hepcidin is greatly stimulated by
inflammation, trauma or by iron overload.
During the body’s inflammatory process, hepcidin is overproduced
and as a negative regulator of iron this increases the risk of iron deficiency
anaemia.
Inflammation and trauma, commonly caused by damage to joints and
muscles during heavy exercise such as triathlons and marathons is one of the
main causes of iron deficiency anaemia in athletes.
This inflammation causes an increase in hepcidin which in turn
reduces iron adsorption and release from the body stores. If high levels of
hepcidin are present, iron adsorption is reduced and as a result oral iron
supplements are unlikely to be effective.
There are two factors that need to be addressed if adequate iron
levels are to be maintained in the serious athlete.
1. Ensure that the
dietary intake of iron is adequate. If relying on cereal or non-haem iron as a
major dietary source it is important to include vitamin C rich foods at the
same meal or a vitamin C supplement as without adequate vitamin C non-haem iron
is only about 30 per cent bioavailable.
2. Reduce inflammation
to increase bio availability and adsorption of iron by;
(a) Wearing shock
absorbing footwear
(b) Use support strapping
on joints that have had injury.
(c) Supplement with curcumin (turmeric) may reduce
inflammation mediated hepcidin production
(d) Fish oil and Lyprinol
for their natural anti-inflammatory activity.
1.
Sihler KC, et al Hepcidin in trauma: linking
injury, inflammation, and anemia. J Trauma. 2010 Oct;69(4):831-7
2.
Peeling P, et al. Iron status and the acute
post-exercise hepcidin response in athletes. PLoS One. 2014 Mar 25;9(3):e93002.
3.
Sim M et al. Iron regulation in athletes:
exploring the menstrual cycle and effects of different exercise modalities on
hepcidin production. Int J Sport Nutr Exerc Metab. 2014 Apr;24(2):177-87.
4.
Fatih N, et al. Natural and synthetic STAT3
inhibitors reduce hepcidin expression in differentiated mouse hepatocytes
expressing the active phosphorylated STAT3 form. J Mol Med (Berl). 2010
May;88(5):477-86
Bio Iron supplement may assist if your dietary intake is low
Contains;
| Ferrous fumarate (iron 5 mg) | 15.3 mg |
| Vitamin C (Ascorbic acid) | 100 mg |
| Folic acid | 166.5 µg |
| Vitamin B12 (Cyanocobalamin) | 50 µg |
| Urtica dioica (Nettle) herb powder | 100 mg |
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