Everything you need to know about low iron levels...       
       
        The above title is a very common complaint that I hear from my female clients. Many times exhaustion can prevent one from getting their workouts done and the couch or bed wins out over the gym. Whenever I hear this from a client the first thing I do is ask them if they have had their iron checked recently. Worldwide, iron deficiency is the most common of all nutritional deficiencies. Even in North America, where iron rich foods are readily available.
         Iron is used in oxidation and reduction reactions in the bodies cells. This means iron can prevent potentially destructive oxidative effects in the body (similar to an antioxidant). Iron is an important part of red blood cell functions (and transportation of oxygen in the body through the blood and respiratory tract. It also plays a part in ATP production, immune function, cognition, and cellular respiration. 
         Symptoms of iron deficiency include cold intolerance (pale or bluish skin), lethargy, becoming out breath more easily than before, thin concave nails with raised edges. Noticing a sudden decrease in your exercise capacity is a good first sign of deficiency and should lead one to get their iron levels checked.
         Women are at a higher risk of iron deficiency than men due to blood loss in their monthly period. Athletes require 1.8 times the iron than sedentary people due to losses in the feet through pounding pavement, intestinal losses, higher blood volume, and the need for extra iron for growth. 
         When getting blood work done, have your doctor ask to check your levels of ferritin, which refers to your levels of iron storage. Normal CBC's only check your hemoglobin. If you have gotten to the point of having low hemoglobin, your iron levels are seriously low and it will be harder to get them back up to normal. At this point you have iron deficiency anemia which is considered a nutritional disease. Monitoring you ferritin levels allows you to treat yourself before it becomes a serious health issue. Personally, even with low ferritin levels I feel lethargic, out of breath and my exercise and health feels seriously compromised.
       It is possible to get the recommended 18mg of iron per day (for women of childbearing years) and 11mg for teenagers, and 8mg for postmenopausal women and men. Iron is found in abundance is red meat, clams, molasses, oysters, fortified cereal and baked beans. It is also found in leafy greens, eggs, and nuts, but these non-heme sources have very low bioavailability in the body (only 5%of iron is absorbed compared to 10-18% in meats and seafood). Taking iron with vitamin C greatly increases the amount absorped in the body, so have citrus with your meat. Be sure to avoid consumption of coffee or tea at the same meal, as the tannins in these substances will decrease the absorption.
         Once your iron has become low I highly recommend supplementing with a liquid, non-constipating source of iron. My current favourite is SpaTone. This is an iron rich water in individual packets. Each packet has 5mg of iron, but it is 40% absorabable and will not cause constipation or nauseau. Iron is much more absorbable if it is not taken with food. Mix a packet with juice and take once or twice a day. Be sure to monitor your iron levels as too much iron causes toxicity and is hard on the organs. Other great options are vegetarian liquid irons by floradix or LandArt.