8 best iron supplements for runners in 2023


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Are you a runner looking to boost your performance and crush your personal bests? Well, listen up! Iron supplementation is an absolute game-changer for athletes like you. Why, you ask? Because maintaining optimal iron levels is the key to unlocking your true potential.

Picture this: as you push yourself through those grueling miles, your body needs oxygen to fuel your muscles and keep you going strong. And guess what? Iron plays a vital role in transporting that precious oxygen throughout your body. Without enough iron in the tank, fatigue creeps in, endurance plummets, and recovery becomes a never-ending battle.

But fear not, fellow runners! By supplementing with iron, you can ward off the dreaded iron deficiency anemia and keep crushing those goals. So lace up those shoes and get ready to conquer the sport with every ounce of energy at your disposal!

Best iron supplements for runners

  1. Elm & Rye Iron Supplements

  2. NaturesPlus Hema-Plex Iron

  3. Active Iron High Potency Iron Supplement

  4. MegaFood Blood Builder – Iron Supplement 

  5. Nature Made Iron 65 mg

  6. Thorne Iron Bisglycinate

  7. Vitron-C Iron Supplement

  8. Fergon Iron Restore Chewable Tablets

Daily Iron Requirements for Runners

Male runners require around 8 mg of iron per day, while females need about 18 mg. These daily iron requirements are essential for maintaining optimal performance and preventing iron deficiency anemia, a condition that can negatively impact endurance and overall health.

Endurance training increases iron needs due to higher red blood cell turnover. As runners engage in intense physical activity, their bodies require more iron to support the production of new red blood cells. Iron is a crucial component of hemoglobin, the protein responsible for transporting oxygen throughout the body. Insufficient iron levels can lead to reduced oxygen delivery to muscles, resulting in fatigue and decreased performance.

For vegetarian runners, obtaining sufficient iron from plant-based sources becomes even more important. While animal products provide heme iron that is easily absorbed by the body, vegetarian athletes can rely on non-heme iron found in foods like spinach and lentils. Although non-heme iron may not be as readily absorbed as heme iron, pairing these foods with vitamin C-rich options can enhance absorption.

To maximize the absorption of non-heme iron, dietitians recommend combining it with vitamin C-rich foods during meals. Vitamin C helps convert non-heme iron into a more absorbable form, increasing its bioavailability. Including citrus fruits like oranges or bell peppers alongside plant-based sources of iron can significantly boost nutrient absorption.

In addition to incorporating specific foods into their diets, runners should also pay attention to their overall dietary patterns to meet their daily iron requirements. Consuming a well-balanced diet that includes a variety of nutrient-dense foods ensures an adequate intake of all essential nutrients, including iron.

Here are some examples of food sources rich in heme and non-heme iron:

Heme Iron Sources:

Non-Heme Iron Sources:

  • Dark leafy greens such as spinach and kale

  • Legumes like lentils, chickpeas, and black beans

  • Fortified cereals and bread

While meeting daily iron requirements through diet is the ideal approach, some runners may need to consider iron supplementation. If an individual consistently struggles to meet their iron needs through food alone or has been diagnosed with iron deficiency anemia, a healthcare professional may recommend an iron supplement.

Tips for Choosing the Best Iron Supplements in 2023

There are a few important factors to consider. Iron plays a crucial role in carrying oxygen to muscles, making it essential for endurance athletes like runners. However, not all iron supplements are created equal. To ensure you’re getting the most out of your supplement, follow these tips:

Look for supplements containing ferrous sulfate or ferrous gluconate as they are well-absorbed forms of iron.

Iron comes in different forms, but some are more easily absorbed by the body than others. Ferrous sulfate and ferrous gluconate are two types that have been found to be highly bioavailable. These forms of iron can be easily absorbed by the body and utilized effectively. When choosing an iron supplement, check the label and opt for one that contains either ferrous sulfate or ferrous gluconate.

Consider time-release or slow-release formulations to minimize gastrointestinal side effects.

Iron supplements can sometimes cause gastrointestinal side effects such as nausea, constipation, or stomach upset. To minimize these issues, consider opting for time-release or slow-release formulations. These types of supplements release iron into your system gradually over an extended period, reducing the likelihood of experiencing discomfort.

Check the supplement’s label for third-party testing or certifications to ensure quality and purity.

To ensure you’re purchasing a high-quality iron supplement, look for third-party testing or certifications on the product label. These certifications indicate that the product has undergone rigorous testing to verify its quality and purity. Third-party testing ensures that what is stated on the label matches what is actually present in the supplement.

Consult a healthcare professional or registered dietitian before starting any new supplement regimen.

Before adding any new supplement to your routine, it’s always wise to consult with a healthcare professional or registered dietitian who can provide personalized advice based on your specific needs and health conditions. They can help determine the appropriate dosage and guide you toward the best iron supplement option for your individual requirements.

Recommended Iron Supplements for Runners

Iron is an essential mineral that plays a crucial role in maintaining overall health and well-being. For runners, maintaining adequate iron levels is especially important due to the increased demands placed on the body during intense physical activity.

Elm & Rye Iron Supplements

Elm & Rye offers a range of iron supplements formulated to support optimal iron levels in athletes, including runners. Their products are carefully designed to provide a potent dose of iron while minimizing any potential side effects. Elm & Rye’s iron supplements are highly regarded among runners for their effectiveness in replenishing iron stores and promoting endurance.

NaturesPlus Hema-Plex Iron

NaturesPlus Hema-Plex Iron supplement is another popular choice among runners looking to boost their iron levels. This supplement combines essential nutrients like vitamin C, vitamin B12, and folic acid with a high-potency form of iron. The synergistic blend helps improve the absorption and utilization of iron by the body, ensuring maximum benefits for runners.

Active Iron High Potency Iron Supplement

Active Iron High Potency Iron Supplement is specifically formulated to enhance absorption without causing common side effects such as constipation or stomach upset. This makes it an excellent choice for runners who often struggle with gastrointestinal issues during training or races. Active Iron’s unique formulation ensures that more iron reaches the bloodstream, supporting energy production and optimizing performance.

MegaFood Blood Builder – Iron Supplement

MegaFood Blood Builder is a whole-food-based supplement that provides a gentle yet effective source of iron for runners. Made from organic beets, oranges, and broccoli, this supplement also contains vitamins C and B12 as well as folate to support optimal absorption and utilization of iron. MegaFood’s commitment to using real food ingredients sets them apart as a trusted brand among health-conscious individuals.

Nature Made Iron 65 mg

Nature Made is a well-known brand that offers a variety of high-quality supplements, including iron supplements. With 65 mg of iron per serving, Nature Made Iron provides a significant boost to runners’ iron needs. This supplement is an excellent option for those seeking a straightforward and reliable way to maintain healthy iron levels.

Thorne Iron Bisglycinate

Thorne’s Iron Bisglycinate is highly regarded for its superior bioavailability and gentle nature on the digestive system. This form of iron ensures optimal absorption while minimizing the risk of stomach discomfort or constipation, making it an ideal choice for runners with sensitive stomachs. Thorne’s commitment to quality and purity makes their iron supplement a trusted option among athletes.

Vitron-C Iron Supplement

Vitron-C combines elemental iron with vitamin C to enhance absorption and support overall immune health. This combination is particularly beneficial for runners as it helps optimize iron utilization while providing an additional immune-boosting effect. Vitron-C’s formula has gained popularity among athletes due to its efficacy in replenishing iron stores and supporting optimal performance.

Fergon Iron Restore Chewable Tablets

Fergon offers chewable tablets that provide a convenient way for runners to meet their daily iron requirements. These tablets are formulated with carbonyl iron, which is known for its high bioavailability and minimal gastrointestinal side effects.

Boosting Iron Absorption Strategies

Iron supplementation plays a crucial role in maintaining optimal iron levels for runners. However, simply taking iron supplements may not be enough to ensure effective absorption and utilization of this essential mineral. To maximize the benefits of iron intake, it is important to employ strategies that boost iron absorption. Here are some key tactics to consider:

Consume Vitamin C-Rich Foods

One effective way to enhance the absorption of non-heme iron, which is found in plant-based sources, is by pairing it with vitamin C-rich foods. Vitamin C aids in converting non-heme iron into a form that the body can readily absorb. Incorporating citrus fruits like oranges and grapefruits, strawberries, or bell peppers into your meals containing plant-based sources of non-heme iron can significantly improve iron absorption.

Minimize Consumption of Calcium-Rich Foods

While calcium is essential for overall health, consuming calcium-rich foods within two hours of an iron-rich meal can hinder iron absorption. Calcium competes with iron for absorption in the intestine, potentially reducing the amount of iron your body can utilize. To optimize your body’s ability to absorb dietary iron, it’s best to avoid consuming calcium-rich foods close to your main meals.

Avoid Tea or Coffee with Meals

As much as you might enjoy a cup of tea or coffee with your meals, it is advisable to refrain from doing so if you’re aiming to boost iron absorption. Both tea and coffee contain compounds known as tannins that can inhibit the absorption of non-heme iron. These compounds bind with dietary iron and make it less available for uptake by the body. Thus, it’s recommended to separate the consumption of these beverages from your meals.

Cook with Cast-Iron Cookware

Using cast-iron cookware when preparing meals can contribute to increasing the overall iron content of your food. When cooking acidic foods like tomatoes or lemon juice in cast-iron pans, a small amount of iron is transferred from the cookware to the food. This additional iron can help supplement your dietary intake and support optimal iron levels for runners.

By implementing these strategies, you can enhance your body’s ability to absorb and utilize iron from both dietary sources and supplements. Remember that while these tactics are beneficial, it’s essential to consult with a healthcare professional or registered dietitian before making any significant changes to your iron intake or supplementation regimen.

Signs of Iron Deficiency in Runners and Supplement Recommendations

Fatigue, weakness, and decreased exercise performance are common complaints among runners. While these symptoms can be attributed to a variety of factors, one possible cause is iron deficiency. Iron is an essential mineral that plays a crucial role in the production of red blood cells, which carry oxygen throughout the body. When iron levels are low, the body cannot produce enough healthy red blood cells, leading to a condition known as iron deficiency anemia.

Runners are particularly susceptible to iron deficiency due to the high demands placed on their bodies during training and competition. The repetitive impact of running can cause small amounts of blood loss through foot strikes, leading to a gradual depletion of iron stores over time. Intense physical activity increases the body’s need for iron to support muscle function and repair.

If you’re experiencing persistent fatigue or noticing a decline in your athletic performance, it’s important to consider whether iron deficiency could be playing a role. Regular blood tests can help identify low iron levels and guide supplementation needs. A simple test called serum ferritin measures the amount of stored iron in your body. Levels below 30 ng/mL indicate depleted stores and may require intervention.

If you have been diagnosed with iron deficiency anemia by a healthcare professional, they may recommend higher doses of iron supplements than those typically found in over-the-counter options. These prescription-strength supplements contain more elemental iron per dose and are designed to replenish depleted stores more quickly.

To enhance absorption and maximize the benefits of supplementation, it’s important to consider how you take your iron supplements. Combining them with vitamin C-rich foods or beverages can significantly increase absorption rates. Vitamin C helps convert non-heme iron (the type found in plant-based sources) into a form that is more easily absorbed by the body.

In addition to vitamin C, heme-based sources like lean meats also promote better absorption of non-heme iron. Heme iron is found in animal products and is more readily absorbed by the body compared to non-heme iron. Including lean meats like chicken, turkey, or beef in your meals can provide a natural boost to your iron levels.

While iron supplementation can be beneficial for addressing deficiencies, it’s important to be mindful of potential side effects. Some individuals may experience stomach discomfort, constipation, or nausea when taking iron supplements. To minimize these side effects, it’s recommended to take the supplements with food or divide the doses throughout the day.

Conclusion: Finding the Right Iron Supplement for Your Running Journey

In conclusion, prioritize finding the right iron supplement that suits your running journey by considering factors like bioavailability and dosage recommendations. Consult with professionals for personalized advice and explore recommended options like Elm & Rye Iron supplements

Boost absorption with vitamin C-rich foods like citrus fruits or bell peppers. Be aware of signs of iron deficiency and seek medical advice if needed. Remember, supplements are a complement to a balanced diet, not a replacement.

Now that you have the knowledge, take action toward supporting your running performance by finding the best iron supplement for your needs!

Frequently Asked Questions

Can I take iron supplements without consulting a healthcare professional?

It is generally recommended to consult with a healthcare professional or registered dietitian before starting any new supplementation regimen. They can assess your specific needs and provide personalized recommendations.

Are there any natural food sources of iron that can help runners meet their daily requirements?

Yes, there are several natural food sources of iron that can be beneficial for runners. These include lean meats, poultry, fish, beans, lentils, leafy green vegetables, fortified cereals, and nuts/seeds.

How long does it typically take to see improvements in iron levels after starting supplementation?

The time it takes to see improvements in iron levels can vary depending on individual factors such as absorption rates and severity of deficiency. It is important to follow the recommended dosage and give your body time to adjust before expecting significant changes.

Can I experience side effects from taking iron supplements?

While rare, some individuals may experience side effects such as constipation or upset stomach when taking iron supplements. If you notice any adverse reactions, it is advisable to discontinue use and consult with a healthcare professional.

Is it possible to get too much iron from supplementation?

Yes, excessive intake of iron can lead to toxicity. It is essential to follow the recommended dosage guidelines provided by the manufacturer or healthcare professional to avoid potential health risks.

Should I continue taking an iron supplement even if my levels are within normal range?

Once your iron levels are within the normal range, it is important to reassess your need for ongoing supplementation with the guidance of a healthcare professional. They can help determine if continued supplementation is necessary based on your individual circumstances.

Are there any interactions between iron supplements and other medications?

Iron supplements may interact with certain medications, such as antibiotics or antacids. It is crucial to inform your healthcare professional about all the medications you are taking to avoid any potential interactions or adverse effects.

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