How can I replace the iron I lose during my period?

Iron. One of the hottest topics amongst women runners, mostly for the wrong reasons. Suffering from low iron or anemia is unfortunately relatively commong for women runners and can be detrimental to performance (as well as how we feel in general), so let’s get to the bottom of this common problem.

How can I replace the iron I lose during my period?

Iron is a mineral essential for many processes in the body including immunity, growth, cell repair and it responsible for binding oxygen to your red blood cells. Hence why we need it for running!! And because it is bound to our blood in circulation, unforutnately we lose iron each cycle when we have our period. For this reason, those with periods are more at risk of iron deficiency which can lead to anaemia and symptoms such as low energy, poor recovery times and dizziness.

So, how can you ensure you are replacing your iron?

Iron is found in foods as two sources, haem iron and non-haem iron. Haem iron is easier for the body to absorb and is found in animal products such as meat and offal. Non-haem iron is less available for absorption but is found in a wider variety of sources such as grains, nuts, seeds, fortified products such as some cereals, dried fruits, eggs and legumes. If you eat red meat, doing so several times a week can help reduce your risk of deficiency. If you are plant based or eat red meat less often, then you need to have a better understanding of your requirements and how to eat enough iron.

How much iron do we need?

Adult females require 18mg of iron per day but I would aim to double your daily intake goal if you are plant based to allow for the poor absorption for plant-based foods. For reference, an egg only has ~1mg of iron. Focusing on including an iron source at each meal and snack is a great place to start. You can find out the iron content of the foods you are eating using food tracking apps, many of which are free, or reading the labels on packaged items.

Examples of iron containing snacks:

• ½ cup pumpkin seeds (9mg) + 4 squares dark chocolate (3mg)
• 3 dried figs (3mg) and cheese and crackers
• Weet-bix (1mg) topped with seeds and nut butter (1mg) + milk
• 2 boiled eggs (2mg)
• Tin of fish and crackers (1-3mg)

If you are struggling to eat enough iron then it can be worth while taking an over-the-counter supplement, even a couple of times a week to act as an “insurance policy” and reduce your risk of running into trouble with iron deficiency.

What we eat with our iron containing foods also matters.

Vitamin C acts as an iron enhancer, increasing how much iron we absorb from that meal or snack. Adding colour to your meals is an easy way to boost vitamin C, think berries, kiwi fruit or even vegetables such as broccoli with a whole cup containing more vitamin C than an orange. Something called tannins which are found in coffee, tea and red wine will do the opposite and reduce iron absorption so time your intake of these beverages to be 30 minutes before or after your iron containing meal or iron supplement.

See your doc.

Getting your iron levels checked by your GP can also help catch falls in your Ferritin which is your store of iron in your body. If you consider yourself to be active and at risk of iron deficiency (like being a plant based eater) then this can be as often as every 6 months.