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According to a 2021 study, 1.5 billion people worldwide suffer from iron deficiency, with the most affected being children and women of childbearing age. However, its importance is also found in the world of sports.
What is iron?
Iron is a trace mineral that is a component of hemoglobin, a protein found in red blood cells. It is also found in myoglobin, a protein found in muscles. It is needed for oxygen transport, the production of certain enzymes, and the regulation of body temperature .
Iron-containing enzymes are responsible for several phenomena in the human body:
- Energy production
- DNA synthesis
- Detoxification of harmful substances in the body.
There are two types of iron:
- Heminic: whose average absorption rate is 25% on average (from 15 to 35%)
- Non-heme, with an average absorption rate of 5% (2 to 20%).
Red meat, fish, poultry and seafood contain both types of iron. Green vegetables, legumes, seeds and dried fruits contain only non-heme iron. Dairy products are in a special category because the high calcium content can interfere with iron absorption. Therefore, it is more important to eat foods rich in haem iron to ensure the recommended daily intake.
Certain elements, such as vitamin C, promote the absorption of iron. It is important to consume enough vitamin C to allow its assimilation in the body.
Benefits of iron
Iron has various health benefits and contributes to the proper functioning of the immune system. It is essential at any age, for sedentary people as well as athletes.
Endurance
First, iron is needed for the production of hemoglobin, the protein that carries oxygen throughout the body, so getting enough can improve endurance and the ability to perform prolonged endurance exercise.
Energy
This trace mineral helps produce energy and regulate body temperature, two key elements for athletic performance. Maintaining sufficient levels of iron can therefore make it easier to achieve your goals.
Performances
Additionally, iron is important for energy production in the body. A deficiency can lead to fatigue and tiredness, which can impair athletic performance. Maintaining adequate levels of iron can therefore help reduce fatigue and improve performance.
This mineral also speeds up recovery after exercise. In fact, it is responsible for the formation of red blood cells, which help repair muscle tissue damaged during exercise.
Cognitive functions
On the cognitive side, iron is necessary for the production of myelin. This is a fatty substance that surrounds neurons and allows for rapid transmission of electrical signals in the brain. It is also involved in the production of neurotransmitters, chemicals that allow nerve cells to communicate with each other.
A deficiency can therefore have negative effects on cognitive functions, including memory, attention, concentration and problem solving. Studies have shown that children with iron deficiency perform less well in school and have difficulty concentrating.
Body temperature
Finally, iron is involved in regulating body temperature, so a deficiency can disrupt the body's ability to regulate its temperature during exercise, which can impair athletic performance.
Be careful with the dosage
Although iron is essential for health, supplementation should always be approved by a physician.
Indeed, excess iron can have serious consequences on health. It can seriously affect organs and red blood cells. It is therefore necessary to respect the recommended doses.
Daily recommendations vary depending on the age, gender and activity level of individuals. A woman tends to eliminate more iron than a man, due to menstruation (⅔ of our iron reserves are found in our blood).
The recommended dietary intake is 11 mg/day for men over 18 years old, and 16 mg/day for women of childbearing age. A man therefore has much lower needs than a woman and will be less likely to have a deficiency.
