Iron Complex Gold

Via diet

Iron occurs in food as haem iron and non-haem iron. Haem iron is most easily absorbed and is mainly found in animal products, such as beef, fish, and chicken. Non-haem iron occurs in both animal and plant-based foods, such as bread and wholemeal products, legumes, nuts and dark green leafy vegetables, and eggs. Around 25% of haem iron is absorbed, while the percentage for non-haem iron is lower (1–10%). The presence of vitamin C (via fruits and vegetables) can have a positive influence on the absorption of non-haem iron. On the other hand, absorption is inhibited if you eat grains and legumes (phytates) or drink tea or coffee at the same time. Calcium-rich products, such as milk and cheese, reduce the absorption of both haem and non-haem iron.

Iron absorption varies

The body stores around 3–4 mg of iron. It is found in all cells of the body, especially in red blood cells (65%). Around 20% to 30% of the iron is stored as ferritin. An average diet contains 10–15 mg a day. The amount you actually consume depends on the iron stores in your body. The average intake is around 15%, which can rise to 40% as the need increases. Men lose around 1 mg of iron each day. In women, this amount can rise to 2–5 mg per day during menstruation.

Supplementation

If it is not possible to obtain enough iron through your diet, an iron supplement may be required. Below is a list of situations in which there is an increased need for iron and it may be useful to have your iron status checked by a doctor:

Situations in which there is an increased need for iron:

• Endurance athletes in particular experience a greater loss of iron through sweat, stools, and urine
• When following a vegetarian or vegan diet. Iron from food will mainly be non-haem iron. The absorption of this type of iron is lower than that of haem iron. This is more likely to lead to a deficiency
• Altitude training. Before starting scheduled altitude training, it may be sensible to have your iron status checked. A good iron status is important for effective altitude training. It is therefore advisable to have your blood checked at least two weeks beforehand. It can then be determined whether additional iron is needed (Govus, 2015)
• With frequent or excessive blood loss (heavy periods, recent operation) or if absorption in the gastrointestinal tract is inhibited, such as with Crohn’s disease or ulcerative colitis
• During weight loss and an energy-restricted diet or a very one-sided diet that does not contain enough animal products.

Recommendations

• Athletes should have their blood tested regularly so that any deficiencies can be detected in time
• Symptoms such as fatigue, pale skin, restless legs, and impaired performance can indicate an iron deficiency
• If you have an iron deficiency, ask a dietician or doctor for advice on nutrition and additional supplementation
• If your diet is inadequate, additional iron is recommended in the form of ferrous gluconate and ferrous fumarate (Jenkinson, 2008)
• It takes six to eight weeks to improve your iron status with supplements (Goodman, 2011)
• The use of an iron supplement may cause gastrointestinal problems such as nausea and constipation
• It is not recommended to take iron supplements if you do not have an iron deficiency.~
• This can lead to iron overload which may cause harm to the heart and liver.

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