Iron

Why It Matters

Iron is an essential mineral that plays a key role in many physiological processes. It is a primary component of hemoglobin, the portion of red blood cells that carries oxygen throughout the body. Iron, therefore, is essential for the uptake and utilization of oxygen in the body. (source)

Low Iron: Insufficient Mineral Status

Low serum iron levels can result from physiological factors affecting iron absorption in the small intestine and its storage in the liver and bone marrow. Nutritionally, inadequate intake of iron-rich foods and poor absorption due to deficiencies in nutrients like vitamin C can contribute to lower iron levels. (source, source)

Potential Performance Impact:

• Reduced hemoglobin synthesis directly limits oxygen delivery to working muscles
• Impaired mitochondrial function compromises aerobic energy production
• Decreased myoglobin levels reduce intramuscular oxygen storage during high-intensity efforts
• Suboptimal iron status slows recovery by impairing tissue repair and immune function

Optimization

Prioritize iron-rich foods: Consumption of iron has been shown to increase serum iron levels. (source, source)

Protocol: Consume at least two servings of iron-rich foods weekly. One serving examples: Liver (3 oz), Oysters (3 oz), Lentils (1 cup), Pumpkin Seeds (1 oz)

Food Journal: Low energy availability is associated with decreased iron saturation. (source) Food journaling can ensure adequate energy consumption, especially during high-intensity training blocks.

Protocol: Write down the types and amounts of food consumed throughout the day and calculate the daily calories. This will help ensure adequate caloric intake.

Supplement with iron: Iron supplementation has been shown to increase serum iron levels. (source, source)

Protocol: Supplement with at least 9 mg of elemental iron daily.

High Iron: Excess Mineral Accumulation

Elevated serum iron levels can often stem from physiological factors involving the liver and spleen, where iron metabolism and storage are regulated. Nutritionally, excessive intake of iron-rich foods or supplements, along with poor regulation of dietary iron absorption, can lead to higher serum iron levels. (source, source)

Potential Performance Impact:

• Excess circulating iron generates free radicals through Fenton reactions, accelerating oxidative damage to tissues
• Iron overload promotes chronic inflammation that impairs recovery timelines between sessions
• Elevated iron can deposit in organs, stressing the liver and compromising metabolic efficiency
• Surplus iron interferes with the absorption of competing minerals like zinc and copper, disrupting enzymatic function

Optimization

Limit iron-rich foods: Consumption of iron has been shown to increase serum iron levels. (source, source)

Protocol: Monitor and limit excess consumption of iron-rich foods, like red meat, spinach, and lentils.

Donate blood: Blood donation has been associated with lower iron levels. (source) Donating blood reduces total red blood cell and iron count, thus reducing ferritin levels, as there is less circulating iron to store. (source)

Protocol: Begin donating blood on an approved frequency guided by your local donation clinic.

Avoid iron: Iron supplementation has been shown to increase serum iron levels. (source, source)

Protocol: Monitor excess iron intake. Avoid iron-containing supplements.

Supplement with quercetin: Quercetin has been shown to inhibit iron absorption. (source) Quercetin binds iron within the intestines, preventing uptake into the bloodstream. It also downregulates the protein ferroportin which plays a key role in iron export into the blood. (source)

Protocol: Supplement with at least 200 mg of quercetin.