You have every intention of training, but you’re
so tired that even the thought of driving to the
gym is exhausting…
The 30-second article
• Iron deficiency can cause ongoing
fatigue and impaired performance
• Iron is critical for the transportation
of oxygen around the body and the
removal of waste carbon dioxide,
so deficiency can result in
shortness of breath, lack of energy,
irritability, paleness, dizziness and
strange food cravings
• Women, vegetarians, vegans, those
who eat poorly, athletes and those
who train intensely are at increased
risk of iron deficiency
• There are two types of iron found in
food, haem (found in meat) is more
easily absorbed by the body than
non-haem (found in plants)
• Only those who have been
diagnosed by a doctor as iron
deficient should take iron
supplements, as too much iron can
be toxic.
around 18mg per day, while adult males and
females over 51 years require around 8mg.
Athletes or clients with very intense training
schedules, in particular females, vegetarians
and adolescents, may require between 1.3
and 1.8 times more iron than the average
person. This can be difficult to achieve for
those on lower kilojoule diets.
Two types of iron are found in food, haem
and non-haem. Both are absorbed in the
small intestine, but absorption differs.
Haem iron
• Found in animal-based foods, good
sources include liver, kangaroo, beef,
lamb, fish and chicken
• Better absorbed than non-haem iron due
to a protective porphyrin ring which helps
block substances in the digestive system
that may interfere with absorption
• Absorption is between 15 and 35 per cent
• The absorption of haem iron isn’t as
affected by the body’s need for iron. The
body continues to absorb it regardless
of how much iron is needed, so it’s
possible to overdose on haem iron.
Non-haem iron
• Found in plant-based foods, good
sources include beans and lentils, tofu,
fortified soy products or breakfast
cereals, pumpkin seeds, quinoa,
blackstrap molasses, spinach,
silverbeet, dried apricots and raisins
• Not absorbed as well as haem iron as it
does not contain the protective
porphyrin ring, so absorption can be
hindered by ‘anti-nutrient’ plant
components such as phytic acid (in
seeds and bran), oxalic acid (in leafy
greens, chocolate, tea and coffee) and
polyphenols (in tea, coffee, chocolate).
Soaking, cooking or fermenting reduce the
effects of these anti-nutrients and allow for
better iron absorption. Vitamin C has been
shown to help increase absorption of
non-haem iron, so adding some lemon
juice, fresh uncooked tomatoes and
capsicum to a meal can help.
• Absorption is between 2 and 20 per cent
• The absorption of non-haem iron is
better controlled than haem iron, and
absorption increases when there is a
need e.g. deficiency.
Should my client take iron
supplements?
Clients who have been diagnosed by their
doctor as iron deficient can follow medical
guidance and take iron supplements to
get their levels back to normal. Too much
iron can be toxic, however, so it’s not your
place to advise clients to take supplements.
If your client has a poor diet, you can also
recommend they visit a dietitian to help them
improve their diet and put together a suitable
meal plan.
Gloria Cabrera is an Accredited Practicing
Dietitian and personal trainer with Nutrition Savvy.
She is passionate about food, nutrition, fitness
and helping people make permanent dietary and
lifestyle changes. nutritionsavvy.com.au
NETWORK SUMMER 2016 | 25