Iron’s Role in the Body
Iron: it’s not just for pumping! Iron is “an essential element for blood production. About 70 percent of your body's iron is found in the red blood cells of your blood called hemoglobin and in muscle cells called myoglobin. Hemoglobin is essential for transferring oxygen in your blood from the lungs to the tissues. Myoglobin, in muscle cells, accepts, stores, transports and releases oxygen.”[1] Without enough iron, your body could have difficulty creating enough healthy red blood cells. “Without healthy red blood cells, your body can't get enough oxygen. If you're not getting sufficient oxygen in the body, you're going to become fatigued. That exhaustion can affect everything from your brain function to your immune system's ability to fight off infections.”[2]
Sounds like iron is pretty important, but how can you ensure you get enough for all of your body’s needs? First and foremost is your diet. Dietary iron comes in two main forms: heme and nonheme. “Plants and iron-fortified foods contain nonheme iron only, whereas meat, seafood, and poultry contain both heme and nonheme iron…The richest sources of heme iron in the diet include lean meat and seafood. Dietary sources of nonheme iron include nuts, beans, vegetables, and fortified grain products. In the United States, about half of dietary iron comes from bread, cereal, and other grain products.”[3] However, Harvard University warns of getting too much iron. “One caution about iron: If you don’ think you are getting enough iron, or feel pooped out and assume it’s your ‘tired blood,’ you may be tempted to pop an iron supplement as insurance. But beware: the body does not excrete iron rapidly. That means it can build up over time and, in some people, becomes toxic.”[4] Yikes! This is why it is essential to speak with your doctor if you are concerned you are not getting enough iron in your diet as well as before making any changes to your diet or exercise routine. Your physician can run the necessary tests and plot out a course of action if you need one. But no matter what, be sure you’re getting enough iron—both in and out of the gym!
[1] “Hemoglobin and Functions of Iron.” UCSF Medical Center, University of California San Francisco, 2019, www.ucsfhealth.org/education/hemoglobin_and_functions_of_iron/.
[2] Watson, Stephanie. “Iron: What You Need to Know.” WebMD, WebMD, www.webmd.com/vitamins-and-supplements/features/iron-supplements#1.
[3] “Office of Dietary Supplements - Iron.” NIH Office of Dietary Supplements, U.S. Department of Health and Human Services, 9 July 2019, ods.od.nih.gov/factsheets/Iron-HealthProfessional/.
[4] Pendick, Daniel. “A Healthy Diet Is the Key to Getting the Iron You Need.” Harvard Health Blog, Harvard University, 12 Feb. 2015, www.health.harvard.edu/blog/healthy-diet-key-getting-iron-need-201502127710.