4 days Ago By Olivia Vaile
Iron might just be the most underrated nutrient in your fitness arsenal – something most gym goers don't realise. If you're running on fumes and struggling to crush your workouts, don't chalk it up to lack of sleep or a CBA slump, as it could be your iron levels calling for a check-up. Science proves that iron plays a huge role in how you feel day-to-day acting as a key nutrient that fights off fatigue and weakness.
So, having low iron levels is a surefire way to sabotage your workouts – which is not something we're keen to bring into 2025. That's not to say you should rush to stock up on iron supplements, though. Because taking iron when you're not deficient can actually do more harm than good.
So, like with any fitness hack, there is a knack to getting it just right. We've tapped the experts on how iron fuels your training, and heard from people whose workouts have been completely transformed by getting it right – so you can, too (effectively and safely). As with any nutrient, getting the right amount of iron is vital for your body's function.
But iron has a uniquely important role, as Hannah Trueman, Senior Nutritionist at Body Fabulous Health Clinic breaks down. “Iron is essential for transporting oxygen throughout the body, as it’s a key part of haemoglobin in red blood cells, helping deliver oxygen to vital organs and tissues. It also plays a key role in energy production, brain function and immune health, affecting everything from concentration and memory to mood and overall vitality.
” But leaning in on this whole oxygen thing is the ticket to understanding iron's importance for maxing out at the gym. Michaella Mazzoni , a nutritionist based in Cambridge, London and Hertfordshire, explains just why: “Taking iron regularly can help with maintaining energy, supporting brain health and muscle recovery. As iron is involved in delivering oxygen to your muscles, having a decent supply of iron helps with getting the most out of workouts.
” In short, iron is a natural energy supplier, so especially when it comes to training, you want to make sure you're getting enough of it. Luckily, your body – in most cases – knows how to signal when it needs more. So, if your workouts are feeling sluggish, it's probably worth tuning in .
First, you need to determine if you have an iron deficiency to know the best way to fuel your body (supplements or otherwise). Nutritional therapist and Founder of Nourish&Be Helena Barham highlights the main symptoms to watch for as “fatigue, pale skin, shortness of breath, headaches, dizziness and weakness” – all things we'd rather not experience mid-gym session. And, it is also possible to be symptomless.
Symptoms or not, all our experts say the best (and only) way to find out if you have a deficiency is by getting a blood test. You can even get at-home ferritin tests (ferritin being the blood protein that stores iron in the body), if preferable. If your iron levels are low, Dr Deborah Lee from Dr Fox Online Pharmacy advises identifying the cause before you start loading your intake.
"It could be diet-related from not enough iron-rich foods, due to malabsorption from the gut, or chronic blood loss from heavy periods [for women] or from bowel conditions.” From there, you can take the next steps, and if you need to start supplementing, only do so based on your GP's advice, as optimal iron levels vary from person to person. Now we've got the basics down, let's turn to the fitness benefits.
Hitting a gym session when you're just not feeling it , sucks. And as we've established, low iron levels could be the culprit. A 2023 study confirmed this, concluding that iron insufficiency can negatively impact sports performance: “Iron is necessary for oxygen transport and energy metabolism among endurance athletes to maintain their exercise capacity, and to prevent increased heart rate, shortness of breath, and exhaustion during exercise.
” So in reverse, boosting your iron levels (if they're low) can really help supercharge your workouts. Celebrity PT Michael Baah concisely labels out the benefits of doing so: Enhanced endurance : “By boosting haemoglobin levels and oxygen delivery, [iron] improves stamina.” Faster Recovery : “Adequate iron supports efficient muscle recovery by enhancing oxygen availability, reducing muscle soreness and post-exercise fatigue.
” Sharper Cognitive Function : “Iron supports brain oxygenation and neurotransmitter function, [which is] essential for maintaining focus and quick reflexes in fast-paced sports.” Baah shares how assessing his iron levels made a significant impact on his own fitness journey. “I began taking iron supplements after experiencing persistent fatigue despite adequate sleep, hydration, and a balanced diet ," he says.
"A blood test revealed I had low iron levels, likely due to the increased demand from my intense training schedule, business and family demands and the fact that my diet, while varied, wasn’t consistently high in iron-rich foods." After three to four weeks of iron supplementation, he says he noticed "improvements in [his] energy, especially during early-morning sessions, and [his] recovery time shortened significantly.” Athletes, or indeed anyone with an intense training regime ought to be aware of their susceptibility to a deficiency due to loss of iron through sweat.
In turn, the risk for women is increased due to iron lost through menstruation, as “menstruating women need more iron, whereas men and postmenopausal women need less,” explains Trueman. In fact, 13-35% of female athletes are believed to suffer from iron deficiency. So women on their periods may need a little extra boost of iron to power through workouts.
Dr Lee suggests that “young, female athletes see their GP to ask for blood tests to check for an iron deficiency.” Clare Jones, an avid runner, shares how a misdiagnosis of anxiety was corrected with a blood test revealing she was severely anemic due to low iron. After years of battling fatigue, brain fog and a loss of her running rhythm, an iron infusion gave her fitness a whole new lease: “My symptoms soon subsided and I picked up running again, smashed my PB for a half marathon and had so much more mental clarity.
I recommend all women get their levels checked. It's so easy to assume these symptoms are anxiety or depression as two [of my] doctors missed it!” It's no myth that as you get older, workouts become more taxing, no matter how fit you are. It makes finding what your body might be lacking to give you that little oomph so you can feel 20 again all the more important.
At 55 years old Jason Smith, owner of Fit in Midlife , found that iron “really supports his training”. He explains he noticed the difference in his energy after supplementing for only two weeks. “There's no way I'd be able to workout as intensely as I do without it.
[My] runs feels easier and quicker and I was able to use heavier weights in the gym whilst maintaining set and rep qualities.” With winter fully settled in, Baah points out the added challenge posed by dropping temperatures: “Colder temperatures increase the body’s metabolic demand as it works to maintain core temperature, which can heighten fatigue if iron levels are insufficient.” So, just like you refresh your gym fits for the season, adjusting your diet to maintain proper iron intake is a trend you should get behind, too.
Pre-workout is great and all that, but fuelling your body with an iron-rich snack or meal is a proven way to boost your energy levels – whether you have an iron deficiency or not. And here's the tea: it is actually really easy to boost your iron through your diet alone, you just need to choose the right food combos to make sure it's fully absorbed into the bloodstream. Let us explain.
If you're guilty of tossing spinach into your morning smoothie because of its “health benefits”, Barham will tell you: "There is plenty of iron in spinach – yes, but we can't absorb plant iron without vitamin C. So unless you have some of that in your meal, that iron isn't going in." This is because, as Mazzoni explains, "non haem iron (plant-based iron) is harder to absorb that haem iron (animal protein).
So veggies, take note: pairing iron-rich foods with vitamin C is key in actually giving your brat-coloured smoothies a purpose. In other meal prep advice, Dr Lee suggests: “You can improve your absorption of iron by cooking vegetables rather than eating them raw and not drinking too much tea and coffee.” If you needed another reason to cut back on caffeine, let this be it.
Here are some pre- and post-workout foods that Barham recommends as great iron-rich options: Red meat Chicken (especially thighs and livers) Fish including salmon, tuna and sardines Dark green leafy veg, including spinach, kale and broccoli Legumes such as beans, peas and lentils And snacks, include: Eggs Nuts and seeds including pistachios, pumpkin seeds, almonds and cashews Dried fruit includes dates and prunes Fortified cereals/bread If you choose to prioritise your iron intake (you should), you won't just see a difference in your PRs and PBs, but also in your hairline and sex drive. Now we're talking. Mood Yes, you might've just needed that extra hour of sleep this morning.
But if you're seriously struggling with your mood regulation, a blood test could be a smart move. “Iron is essential for neurotransmitter production and brain function,” says Trueman, “so not having enough can lead to a variety of mental health issues including anxiety and depression.” Therefore, reversing low iron levels could make the world of difference to your mood.
Sex and fertility Talk about boosting performance, here's another reason to keep tabs on your iron. Trueman explains, “Low iron levels tend to slow the body down, including sex hormone synthesis" – which basically means it can mess with your sex life. Such as, Trueman adds, "fertility in [both] men and women, and in women can lead to irregular or missed periods.
” So keep your iron levels at a good level, and your hormones (and, ahem, your libido) will thank you. Hair Forget hair growth serums and biotin gummies (they taste nice, but that's about it). If you're fighting hair thinning or trying to hold off a balding scalp, the real fix might be as simple as upping your iron.
Dr Lee explains: “Iron deficiency is associated with increased chronic inflammation, and this disrupts the ability of the hair follicle to grow hair. Improving your iron stores should encourage your hair to grow back.” Worth a shot, right? And if not? Own that shiny head.
Bald is sexy – I said what I said. Your iron levels might not have made it to the top of your New Year's to-do list, but before you dive into your resolution of hitting the gym at 6 a.m every day (kudos if you stick with it), it could be worth checking them first – so you can really hit the ground running.
There's a lot to say, but we'll keep it simple. “Unless you have had a blood test and know you have low iron levels, you should not take iron tablets," says Dr Lee. “Taking too much iron is dangerous and can have serious health complications.
” Multivitamins won't do the trick, says Mazzoni: “Most men's multivitamins don't contain iron so you may need to take an add on supplement.” She also recommends that you take “no more than 45mg maximum per day”, given the side effects labeled out by Dr Lee: “Gastronintestinal side effects are common in iron supplements and include nausea, abdominal pain, constipation, diarrhoea and flatulence.” If you are supplementing, Barham recommends that the best course of action is to "test your levels every 12 weeks to avoid excess and check how you are responding to your protocol".
And all our experts agree: consult a GP before taking iron supplements, as they know best..
