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Iron is the mineral that is found in the greatest concentrations
in the blood. Two of iron's most important functions are the
production
of hemoglobin (the oxygen-transport protein that gives blood
its color) in muscle tissues, and the oxygenation of red blood
cells. An estimated 11-13% of women without anemia suffer
from iron deficiency. Evidence suggests that regular aerobic
exercise may deplete the body's iron stores, placing a significant
number of women at risk for iron deficiency.
A study in the Journal of Applied Psychology examined
this relationship between iron levels and aerobic exercise
in 42 iron-depleted women without anemia. Specifically, the
authors sought to determine whether iron supplementation could
improve aerobic endurance in this group of women. Subjects
received 50 mg of iron or placebo twice daily for six weeks,
and trained five days per week on a cycle ergometer. The intensity
of the aerobic workout was increased each week until subjects
were training at 75-85% of maximum heart rate in the final
four weeks of the study.
 Results showed that women given the iron supplement had faster
times in a 15-km "time trial" (in which each woman attempted
to cycle 15 km in as fast a time as possible). The authors
conclude that iron supplementation may enhance adaptation
to endurance training, as reflected by increased endurance
capacity in iron-depleted, nonanemic women.
Are you getting enough iron and other essential minerals
and vitamins necessary for good health? Your chiropractor
can evaluate your current health status and outline a diet
and exercise program suitable to your needs.
Reference:
Hinton PS, Giordano C, Brownlie T, et al. Iron supplementation
improves endurance after training in iron-depleted, nonanemic
women. Journal of Applied Physiology 2000: Vol. 88,
pp1103-1111.
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