Iron for Exercise Performance for Weight Loss
C Some Evidence Limited evidence from small studies, but some positive signals exist.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.
The Bottom Line
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.
Key Study Findings
Population: Diabetes patients
Population: Chronic kidney disease (ckd)
Population: None
Population: Vegetarian and vegan dancers
Key Statistics
22
Studies
2000
Participants
Positive
Grade
Referenced Papers
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
Commonly Used Dosages
- general:
- 8-18 mg/day (RDA)
- menstruatingwomen:
- 18 mg/day
- deficiencycorrection:
- 100-200 mg elemental iron/day under medical guidance
Upper limit: 45 mg/day (elemental iron); excess iron increases oxidative stress
Dosages Studied in Research
| Dosage | Duration | Effect | N |
|---|---|---|---|
| 5 g/kg | 12 weeks | Positive | 12 |
| 6% l | -- | Mixed | -- |
| 20 g/day | 2.0 weeks | Positive | -- |
| None | -- | Mixed | -- |
| None | -- | Positive | -- |
Best taken: On empty stomach with vitamin C for absorption; avoid with calcium, coffee, tea
Safety & Side Effects
Reported Side Effects
- ⚠ Constipation
- ⚠ Nausea
- ⚠ Stomach pain
- ⚠ Black stools
- ⚠ Oxidative stress (excess iron)
Known Interactions
- ● Levothyroxine (reduced absorption — take 4 hours apart)
- ● Tetracycline antibiotics (reduced absorption)
- ● Calcium supplements (reduced absorption)
- ● Proton pump inhibitors (reduced absorption)
Tolerable upper intake: 45 mg/day (elemental iron); excess iron increases oxidative stress
Always consult your healthcare provider before starting any supplement.
Frequently Asked Questions
Does Iron help with Exercise Performance for Weight Loss?
How much Iron should I take for Exercise Performance for Weight Loss?
Are there side effects of Iron?
How strong is the evidence for Iron and Exercise Performance for Weight Loss?
Related Evidence
Other ingredients for Exercise Performance for Weight Loss
Iron for other conditions
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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