Iron is a trace element needed mainly for oxygen transport in the blood via haemoglobin and for numerous metabolic processes. A distinction is made between haem iron from animal foods such as meat, which the body absorbs well, and non-haem iron from plant sources such as pulses or wholegrain products, whose absorption varies.
Vitamin C from the same meal can improve the absorption of plant iron, while certain substances such as phytates or tannins from tea and coffee can inhibit it. Iron deficiency is one of the most common nutrient deficiencies worldwide and is diagnosed with a blood test.
Relevance for nutrition and sport
Endurance athletes are considered an at-risk group for low iron status, partly because of increased requirements and occasional minor blood losses in the digestive tract under intense exertion. An inadequate iron status can affect performance and general exhaustion.
Iron supplementation should generally not be started without prior medical assessment and confirmation of an actual deficiency, as too high an iron intake can also burden the body. Women of childbearing age and endurance athletes are therefore best advised to have their iron status checked regularly. The guide minerals explains further minerals with relevance for sport.
