Iron 用于减重期间的运动表现

C 证据来自小型研究的证据有限，但存在一些积极信号。

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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结论

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 效果: None p = 0.03

研究人群: 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 效果: None None

研究人群: 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 效果: None p=0.005

研究人群: None

Review

Nutritional Considerations for the Vegetarian and Vegan Dancer.

Dose: None vs: None Outcome: Nutritional adequacy for vegetarian dancers 效果: None None

研究人群: Vegetarian and vegan dancers

Review

Nonhematological benefits of iron.

Dose: None vs: Placebo 效果: None None

Key Statistics

研究数量

2000

受试者

↑

Positive

等级

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 次引用

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 次引用

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

European journal of … 2022 8 次引用

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 次引用

Nutritional Considerations for the Vegetarian and Vegan Dancer. Review

Journal of dance … 2018 15 次引用

Nonhematological benefits of iron. Review

American journal of … 2007 61 次引用

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

常用剂量

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

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

研究中使用的剂量

剂量	持续时间	效果	N
5 g/kg	12 weeks	Positive	12
6% l	--	Mixed	--
20 g/day	2.0 weeks	Positive	--
None	--	Mixed	--
None	--	Positive	--

最佳服用时间： On empty stomach with vitamin C for absorption; avoid with calcium, coffee, tea

Safety & Side Effects

已报告的副作用

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

已知相互作用

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

可耐受最高摄入量： 45 mg/day (elemental iron); excess iron increases oxidative stress

在开始服用任何补充剂之前，请务必咨询您的医疗保健提供者。

Frequently Asked Questions

Does Iron help with 减重期间的运动表现?

Based on 22 studies with 2,000 participants, there is limited but promising evidence that Iron may support 减重期间的运动表现 management. Our evidence grade is C (Some Evidence).

How much Iron should I take for 减重期间的运动表现?

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 减重期间的运动表现?

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.

其他成分用于减重期间的运动表现

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

Iron 用于其他健康状况

减重手术后营养支持 B 甲状腺功能减退相关体重增加 C

快速结论

Evidence Strength52%

Moderate confidence

研究分析

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

对比替代方案

查看其他成分针对该健康状况的对比结果。

查看所有成分用于减重期间的运动表现

了解更多

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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Iron 用于 减重期间的运动表现