Iron für Exercise Performance for Weight Loss

C Evidenz Begrenzte Evidenz aus kleinen Studien, aber es gibt einige positive Signale.

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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Fazit

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 vs.: None Outcome: Cholesterol levels Wirkung: None p = 0.03

Population: Diabetes patients

Randomized Controlled Trial

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

Dose: 6% l vs.: control Outcome: folate status Wirkung: None None

Population: 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 vs.: Placebo Outcome: Intestinal permeability Wirkung: None p=0.005

Population: None

Review

Nutritional Considerations for the Vegetarian and Vegan Dancer.

Dose: None vs.: None Outcome: Nutritional adequacy for vegetarian dancers Wirkung: None None

Population: Vegetarian and vegan dancers

Review

Nonhematological benefits of iron.

Dose: None vs.: Placebo Wirkung: None None

Key Statistics

Studien

2000

Teilnehmer

↑

Positive

Bewertung

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 Zitierungen

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 Zitierungen

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

European journal of … 2022 8 Zitierungen

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 Zitierungen

Nutritional Considerations for the Vegetarian and Vegan Dancer. Review

Journal of dance … 2018 15 Zitierungen

Nonhematological benefits of iron. Review

American journal of … 2007 61 Zitierungen

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

Übliche Dosierungen

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

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

In der Forschung untersuchte Dosierungen

Dosierung	Dauer	Wirkung	N
5 g/kg	12 weeks	Positive	12
6% l	--	Mixed	--
20 g/day	2.0 weeks	Positive	--
None	--	Mixed	--
None	--	Positive	--

Beste Einnahmezeit: On empty stomach with vitamin C for absorption; avoid with calcium, coffee, tea

Safety & Side Effects

Gemeldete Nebenwirkungen

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

Bekannte Wechselwirkungen

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

Tolerierbare Höchstaufnahmemenge: 45 mg/day (elemental iron); excess iron increases oxidative stress

Konsultieren Sie immer Ihren Arzt, bevor Sie ein Nahrungsergänzungsmittel einnehmen.Konsultieren Sie immer Ihren Arzt, bevor Sie ein Nahrungsergänzungsmittel einnehmen.

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.

Andere Inhaltsstoffe für Exercise Performance for Weight Loss

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

Iron für andere Beschwerden

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

Kurzfazit

Evidence Strength52%

Moderate confidence

Studienübersicht

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

Alternativen vergleichen

Sehen Sie, wie andere Inhaltsstoffe bei dieser Beschwerde abschneiden.

Alle Inhaltsstoffe ansehen für Exercise Performance for Weight Loss

Mehr erfahren

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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