Iron is an essential mineral that plays a vital role in the production of hemoglobin, a protein in red blood cells responsible for transporting oxygen throughout the body. Adequate iron levels are crucial for maintaining energy, supporting cognitive function, and preventing anemia. It is especially important for athletes and active individuals who may experience increased iron loss through sweat and intense physical activity.
Iron is found in two forms: heme iron (from animal sources) and non-heme iron (from plant sources). Heme iron is more easily absorbed by the body, making it a preferred source for individuals at risk of deficiency. Iron supplements are commonly used to address deficiencies and improve overall energy levels, particularly in vegetarians, vegans, and endurance athletes.
Excessive iron intake can lead to toxicity, causing symptoms such as nausea, constipation, and organ damage. It is important to follow recommended dosages and consult a healthcare professional before starting supplementation.
Synonyms: Ferrous sulfate, ferrous gluconate, heme iron, non-heme iron
Benefits:
- Supports oxygen transport and energy production
- Prevents anemia and fatigue
- Enhances cognitive function
- Improves athletic performance
- Essential for overall health and vitality
Sources: Red meat, poultry, fish, lentils, spinach, fortified cereals, iron supplements.
Notes: Avoid excessive intake to prevent toxicity. Vitamin C enhances iron absorption, while calcium and caffeine may inhibit it.
References: Iron and athletic performance