Iron для Exercise Performance for Weight Loss

C Доказательства Доказательства ограничены небольшими исследованиями, однако имеются некоторые положительные сигналы.

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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Итог

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 или: None Outcome: Cholesterol levels Эффект: None p = 0.03

Популяция: Diabetes patients

Randomized Controlled Trial

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

Dose: 6% l или: control Outcome: folate status Эффект: None None

Популяция: 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 или: Placebo Outcome: Intestinal permeability Эффект: None p=0.005

Популяция: None

Review

Nutritional Considerations for the Vegetarian and Vegan Dancer.

Dose: None или: None Outcome: Nutritional adequacy for vegetarian dancers Эффект: None None

Популяция: Vegetarian and vegan dancers

Review

Nonhematological benefits of iron.

Dose: None или: Placebo Эффект: None None

Key Statistics

Исследования

2000

Участники

↑

Positive

Оценка

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 цитирований

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 цитирований

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

European journal of … 2022 8 цитирований

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 цитирований

Nutritional Considerations for the Vegetarian and Vegan Dancer. Review

Journal of dance … 2018 15 цитирований

Nonhematological benefits of iron. Review

American journal of … 2007 61 цитирований

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

Часто используемые дозировки

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

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

Дозировки, изученные в исследованиях

Дозировка	Длительность	Эффект	N
5 g/kg	12 weeks	Positive	12
6% l	--	Mixed	--
20 g/day	2.0 weeks	Positive	--
None	--	Mixed	--
None	--	Positive	--

Лучшее время приёма: On empty stomach with vitamin C for absorption; avoid with calcium, coffee, tea

Safety & Side Effects

Зарегистрированные побочные эффекты

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

Известные взаимодействия

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

Допустимый верхний уровень потребления: 45 mg/day (elemental iron); excess iron increases oxidative stress

Всегда консультируйтесь с врачом перед началом приёма любых добавок.Всегда консультируйтесь с лечащим врачом перед началом приёма любой добавки.

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.

Другие ингредиенты для Exercise Performance for Weight Loss

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

Iron для других состояний

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

Краткий вывод

Evidence Strength52%

Moderate confidence

Разбор исследований

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

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Узнайте, как другие ингредиенты сравниваются при данном состоянии.

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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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