The Importance of Iron for female athletes
Caitlin Wells – Sports Pharmacist and Certified Sport Nutrition Coach

Iron is a critical nutrient for all athletes, but it is especially important for female athletes. This essential mineral plays a vital role in athletic performance, energy levels, and overall health. However, female athletes are at a higher risk of iron deficiency due to several factors. Let’s dive into why iron is so important, what to look for, and how to optimize your iron intake.
Why Are Female Athletes Prone to Low Iron Levels?
Female athletes often experience lower iron levels due to:
- Menstrual Blood Loss: Monthly periods can result in significant iron loss, especially for those with heavy menstrual cycles.
- Increased Demands from Training: Intense exercise increases iron needs as the body produces more red blood cells to transport oxygen efficiently.
- Dietary Choices: Many athletes, particularly those following plant-based diets, may not consume enough iron-rich foods.
- Foot Strike Hemolysis: Activities like running can cause red blood cell breakdown due to repeated impact, further depleting iron stores.
What Levels Should Be Checked?
If you suspect low iron levels, the following lab tests can help confirm:
- Serum Ferritin: This measures stored iron. A ferritin level below 30 ng/mL is often considered low for athletes.
- Hemoglobin and Hematocrit: These indicate the oxygen-carrying capacity of the blood.
- Total Iron Binding Capacity (TIBC): This shows how well your blood can transport iron.
- Transferrin Saturation: Indicates how much iron is bound to the protein that transports it.
Signs and Symptoms of Iron Deficiency
Low iron levels can significantly impact health and athletic performance. Watch for:
- Fatigue and Weakness: Persistent tiredness despite adequate rest.
- Shortness of Breath: Difficulty breathing during exercise.
- Decreased Performance: Struggling to maintain usual workout intensity.
- Pale Skin: A sign of reduced red blood cell count.
- Dizziness: Feeling lightheaded or faint.
- Brittle Nails and Hair Loss: Physical changes caused by nutrient deficiency.
- Increased Susceptibility to Infections: A weakened immune response.
How Iron Deficiency Affects Athletic Performance
Iron is essential for producing hemoglobin, the protein in red blood cells that transports oxygen to muscles. When iron levels are low:
- Oxygen delivery to muscles decreases, leading to early fatigue.
- Recovery times lengthen, and workouts feel harder than usual.
- Aerobic capacity and endurance performance suffer.
For athletes, these effects can mean missed training sessions, slower progress, and a higher risk of injury.
Foods High in Iron
Incorporating iron-rich foods into your diet is a natural way to boost levels. There are two types of dietary iron:
- Heme Iron (easily absorbed):
- Red meat (beef, lamb)
- Poultry (chicken, turkey)
- Seafood (salmon, tuna, oysters)
- Non-Heme Iron (plant-based sources, less easily absorbed):
- Leafy greens (spinach, kale)
- Legumes (lentils, chickpeas, tofu)
- Fortified cereals and breads
- Nuts and seeds (pumpkin seeds, cashews)
Tip: Pair non-heme iron sources with vitamin C-rich foods (like citrus fruits, bell peppers, or tomatoes) to enhance absorption.
Iron Supplement Options
Sometimes, dietary changes aren’t enough, and iron supplements are necessary. Common options include:
- Ferrous Sulfate: The most common and affordable form. May cause gastrointestinal side effects like nausea or constipation.
- Ferrous Gluconate: A gentler option, often better tolerated.
- Ferrous Bisglycinate: Highly absorbable with fewer side effects.
- Iron Polysaccharide Complex: A non-ionic form that’s gentle on the stomach.
How to Take Iron Supplements:
- Take with a little bit of food to ease stomach upset
- Avoid taking iron with calcium-rich foods, coffee, tea, or high-fiber meals, as these can inhibit absorption.
- Pair with vitamin C (e.g., orange juice) to improve absorption.
Side Effects to Watch For:
- Nausea
- Constipation or diarrhea
- Dark stools (common and harmless)
Always consult with a medical professional before starting an iron supplement. Over-supplementation can lead to iron overload, which can be harmful to your liver and other organs. Regular monitoring of iron levels is essential to ensure safe and effective supplementation.
Iron is an indispensable nutrient for female athletes, influencing energy, performance, and overall health. Recognizing the signs of deficiency, testing levels, and making dietary or supplemental adjustments can make a huge difference in how you feel and perform.
Whether you’re training for a race, competing on a team, or simply staying active, ensuring your iron needs are met is a key step in reaching your full potential.
Get started with your training, Book a Free Intro today!
Middle school and high school training, Book a Free Intro today!