Health & Nutrition

 

IRON (Ferritin Levels) in Female Distance Runners

Are you getting enough IRON?

CHEAP, ACCESSIBLE  FERRITIN TESTS!!!
The local agencies who have made it possible to get ferritin tests without going first to the doctor have now changed their policies so that they will not test people under 18.  One organization, Accesa Labs, does provide an option to request the test on-line.  You need to sign up for an account, requesting the test and the reason for it (i.e. she is a distance runner concerned that her iron stores are healthy).  Apparently, this is now working well, so please go for it! 

Of course, you always have the option of going straight to the doctor but, in the absence of symptoms, sometimes primary care physicians are reluctant to order that test.  I would still argue that regular ferritin tests are extremely important for young women runners to obtain

It is recommended that Ferritin levels be at 50 to 150. The problem is that most doctors use the old charts which state for woman 18 – 200 and men 20 – 300. The Ferritin level of 18 is way too low and will affect anyone in an aerobic event that lasts longer than 7 – 10 minutes (Women should strive to maintain levels from 40-70 for optimal performance).

Cross country races are aerobic events (meaning oxygen is required to fuel the muscles). Approximately 1 – 2 miles into an aerobic event (running a race) the body will call upon the iron storage to help transport the oxygen. If the iron storage (Ferritin) is low, the oxygen transportation system is compromised. The body cannot get the oxygen required to maintain the pace so the body starts to slow and things begin to shut down.

 Low iron storage’s cannot only affect the young athlete on the field but also in the classroom. This is a huge problem and needs to be addressed and researched even more. Kids with ADD, ADHD, Anxiety, etc. can be amplified by low Ferritin Iron levels. Combine an athlete that has anxiety with a low Ferritin level and it can be devastating not only on the athletic field but even more important in the classroom and at home.

Here are some common symptoms of low iron levels:

  • chronic fatigue and tiredness
  • weakness
  • dizziness
  • headaches

Runners World Article

This Guide that allows you to track the amount of iron you’re getting in food regularly!  PLEASE PAY ATTENTION TO THIS!!!

Athletes and parents — It is a good thing to remind us each of the importance of iron in our diets.  Anemia is a common affliction that runners can face.  Anemia is the lack of iron in the blood.  When one’s blood is iron-poor, it robs the red blood cells of the ability to carry oxygen to the muscles.  This causes significant and sometimes severe fatigue and, at minimum, makes it impossible to perform as a runner at anything like your best.  Therefore, it is best to make sure that your diet includes a tremendous amount of natural iron ALL THE TIME.