Dietary Iron and how much?

[Anren]

I'm prone to anaemia and noticed after my last heavy period (sorry if TMI) I was really struggling with breathlessness on the hills I've been running up for weeks, it was a sudden noticeable change.

I've been taking an iron supplement for nearly 10 days I know it's a at least couple of weeks till I'll notice any improvement with the supplementation.

So I'm wondering do we need more Iron for running? I'm running 20-25k a week so not a massive amount, but my partner is veggie so we eat mainly veggi meals.

Wondering if any one had any tips on how to get your requirement with food or is best just to supplement?

I guess I'm more curious as to do we need more Iron and what's the best way to get it in food? Have people changed there diets as they run more?

[Sqkr]

I am vegetarian and don't take any supplements, and personally no I haven't changed my diet at all. I've not felt I needed to, though I'll eat something sensible a day before a half marathon just to get a good energy foundation. If you regularly take a supplement maybe it metabolises differently with increased exercise...not sure, your doctor is better placed to answer that! Anecdotally though, a balanced diet should support your running without needing extra help, until you start exhausting glycogen etc with longer distances (if running greater than 10k or longer than an hour, say).

[Warpfactor4 Graduate10]

I am vegetarian and get enough iron from green veg, lentils etc. I do however take a B12 every day as can only get that from meat, fortified cereals (usually full of sugar) or marmite which I don’t have often enough to make a difference. Try taking B12 and see if it helps

[Bridget007]

Hi, my sister (a vegetarian) had really bad anaemia end of last year and was prescribed iron tablets. In the meantime I remember looking up iron rich foods and the ones I remember best were lentils, brown rice, nuts, pumpkin seeds, sunflower seeds and dark chocolate. As well as your leafy greens 🥬 😊 I think the iron is better absorbed if you eat iron rich foods with vitamin c rich foods or a glass of grapefruit juice or orange juice. I hope you feel better soon.

[Sandraj39 Graduate10]

I know from blood tests that my iron levels are only just within range but that this is still prettty low! I also have an underactive thyroid (the two often go together) so I'm afraid I do supplement, with Spatone sachets. It could be placebo or the result of now being medicated for my thyroid, but I think I am less tired - it at least gives me peace of mind!🙂

[Anren Graduate10 in reply to Sandraj39]

It's Spatone I take I know it's effective for me as it brought up my levels really quickly when I used it threw my pregnancies couldn't take the prescription Iron.

Mine is tied to my cycle I think the lower I get the more I bleed and then it goes very low fast. I think supplementation is probably best for me too as I'm already eating all the veggie iron foods and occasional meat & fish

[UnfitNoMore Graduate10]

I’ve been vegetarian for 32 years now and have never taken a supplement.

Runners World have published a vegetarian cookbook which has some good recipes in.

[SaskAlliecat Graduate10]

Have you had your anemia explored fully by your doctor? If your heavy periods are the case, this should maybe be explored. I only bring it up because I developed very heavy (with regular flooding), long, irregular periods that I just thought was "nomal". After I developed severe tailbone pain that was similar to when I was in the end stages of my pregnancy where my son carried very low and "sunny-side up" that I realized there may be a bigger problem. It ended up being a very large fibroid causing me weeks of grief every month. If your heavy periods are something that have developed over time, it may be worthwhile looking into. Sorry it is a tangent from your question, it just resonated a bell with me when you mentioned your heavy periods.

[Anren Graduate10 in reply to SaskAlliecat]

Thanks, Yes I have had it followed up in the past it's been on and off all my life If my Iron goes low I bleed more then get more anaemic and bleed more so it's a vicious cycle. Fortunately I know myself well enough to catch it early now.

[SaskAlliecat Graduate10 in reply to Anren]

What a vicious cycle! I'm glad you're able to catch it early now.

[Anren Graduate10 in reply to SaskAlliecat]

Apparently it's not that uncommon - Bit of a female design flaw

[ArthurJG Graduate10]

This is really a question for your doctor rather than an Internet forum as everybody is different. For example I have too much iron and have to have blood removed every few months to keep the levels within limits so an iron supplement is the very last thing I need whether running or not: but you have, if anything, the opposite problem. Best speak to your doctor or practice nurse as what is best for other runners may not be best for you.