Iron لـ Exercise Performance for Weight Loss

C الأدلة أدلة محدودة من دراسات صغيرة، غير أن ثمة بعض الإشارات الإيجابية.

Iron deficiency without anemia reduces exercise capacity by impairing oxygen transport and mitochondrial function. Correction of deficiency improves VO2max and exercise tolerance. Iron deficiency affects 15-30% of obese individuals.

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الخلاصة

Key Study Findings

Randomized Controlled Trial n=12 12 weeks

Effect of a 12-week nutritional intervention in the food intake of patients on the waiting …

Dose: 5 g/kg مقابل: None Outcome: Cholesterol levels التأثير: None p = 0.03

المجتمع المدروس: Diabetes patients

Randomized Controlled Trial

Effects of a low-protein nutritional formula with dietary counseling in older adults with chronic kidney …

Dose: 6% l مقابل: control Outcome: folate status التأثير: None None

المجتمع المدروس: Chronic kidney disease (ckd)

Other 2.0 weeks

The effect of bovine colostrum supplementation on intestinal injury and circulating intestinal bacterial DNA following …

Dose: 20 g/day مقابل: Placebo Outcome: Intestinal permeability التأثير: None p=0.005

المجتمع المدروس: None

Review

Nutritional Considerations for the Vegetarian and Vegan Dancer.

Dose: None مقابل: None Outcome: Nutritional adequacy for vegetarian dancers التأثير: None None

المجتمع المدروس: Vegetarian and vegan dancers

Review

Nonhematological benefits of iron.

Dose: None مقابل: Placebo التأثير: None None

Key Statistics

الدراسات

2000

المشاركون

↑

Positive

التقييم

Referenced Papers

Effect of a 12-week nutritional intervention in the food intake of patients on the waiting list for liver transplantation: A … RCT

Clinical nutrition (Edinburgh, … 2024 6 اقتباسات

Effects of a low-protein nutritional formula with dietary counseling in older adults with chronic kidney disease stages 3-5: a randomized … RCT

BMC nephrology 2023 5 اقتباسات

Non-anemic iron deficiency: correlations between symptoms and iron status parameters. Other

European journal of … 2022 8 اقتباسات

The effect of bovine colostrum supplementation on intestinal injury and circulating intestinal bacterial DNA following exercise in the heat. Other

European journal of … 2019 42 اقتباسات

Nutritional Considerations for the Vegetarian and Vegan Dancer. Review

Journal of dance … 2018 15 اقتباسات

Nonhematological benefits of iron. Review

American journal of … 2007 61 اقتباسات

The relevance of melatonin to sports medicine and science. Review

Sports medicine (Auckland, … 2003

Dosage & Usage

mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units

الجرعات الشائعة

general:: 8-18 mg/day (RDA)
menstruatingwomen:: 18 mg/day
deficiencycorrection:: 100-200 mg elemental iron/day under medical guidance

الحد الأعلى: 45 mg/day (elemental iron); excess iron increases oxidative stress

الجرعات المدروسة في الأبحاث

الجرعة	المدة	التأثير	ن
5 g/kg	12 weeks	Positive	12
6% l	--	Mixed	--
20 g/day	2.0 weeks	Positive	--
None	--	Mixed	--
None	--	Positive	--

أفضل وقت للتناول: On empty stomach with vitamin C for absorption; avoid with calcium, coffee, tea

Safety & Side Effects

الآثار الجانبية المُبلّغ عنها

⚠ Constipation
⚠ Nausea
⚠ Stomach pain
⚠ Black stools
⚠ Oxidative stress (excess iron)

التفاعلات المعروفة

● Levothyroxine (reduced absorption — take 4 hours apart)
● Tetracycline antibiotics (reduced absorption)
● Calcium supplements (reduced absorption)
● Proton pump inhibitors (reduced absorption)

الحد الأقصى المسموح به: 45 mg/day (elemental iron); excess iron increases oxidative stress

استشر مقدم الرعاية الصحية دائماً قبل البدء بأي مكمل غذائي.

Frequently Asked Questions

Does Iron help with Exercise Performance for Weight Loss?

Based on 22 studies with 2,000 participants, there is limited but promising evidence that Iron may support Exercise Performance for Weight Loss management. Our evidence grade is C (Some Evidence).

How much Iron should I take for Exercise Performance for Weight Loss?

Studies have used various dosages. A commonly studied range is 8-18 mg/day (RDA). Always consult your healthcare provider before starting any supplement regimen.

Are there side effects of Iron?

Reported side effects may include Constipation, Nausea, Stomach pain, Black stools. Most side effects are mild and dose-dependent. Consult your doctor if you experience any adverse reactions.

How strong is the evidence for Iron and Exercise Performance for Weight Loss?

We rate the evidence as Grade C (Some Evidence). This rating is based on 22 peer-reviewed studies with 2,000 total participants. The overall direction of effect is positive.

مكونات أخرى لـ Exercise Performance for Weight Loss

Caffeine A Ashwagandha B L-Carnitine C Green Tea Extract (EGCG) C

Iron لحالات أخرى

Post-Bariatric Nutritional Support B Hypothyroid-Related Weight Gain C

الخلاصة السريعة

Evidence Strength52%

Moderate confidence

تفصيل الدراسات

RCT (2)Meta (0)Other (20)

قارن البدائل

اعرف كيف تقارن المكونات الأخرى لهذه الحالة.

عرض جميع المكونات لـ Exercise Performance for Weight Loss

اعرف المزيد

References

[1] Samanta Catherine Ferreira et al.. Clin Nutr. 2024. Effect of a 12-week nutritional intervention in the food intake of patients on the waiting list for liver transplantation: A … doi:10.1016/j.clnu.2024.03.023 PubMed
[2] Wen-Ching Yang et al.. BMC Nephrol. 2023. Effects of a low-protein nutritional formula with dietary counseling in older adults with chronic kidney disease stages 3-5: a randomized … doi:10.1186/s12882-023-03423-8 PubMed
[3] Julien Beatrix et al.. Eur J Clin Nutr. 2022. Non-anemic iron deficiency: correlations between symptoms and iron status parameters. doi:10.1038/s41430-021-01047-5 PubMed
[4] Daniel S March et al.. Eur J Nutr. 2019. The effect of bovine colostrum supplementation on intestinal injury and circulating intestinal bacterial DNA following exercise in the heat. doi:10.1007/s00394-018-1670-9 PubMed
[5] Derrick D Brown. J Dance Med Sci. 2018. Nutritional Considerations for the Vegetarian and Vegan Dancer. doi:10.12678/1089-313X.22.1.44 PubMed
[6] Rajiv Agarwal. Am J Nephrol. 2007. Nonhematological benefits of iron. doi:10.1159/000107927 PubMed
[7] Greg Atkinson et al.. Sports Med. 2003. The relevance of melatonin to sports medicine and science. doi:10.2165/00007256-200333110-00003 PubMed

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