What is the role of Iron (Fe) during exercise?

Iron is micro mineral that is found in relatively small proportions in the human body and is used to carry and transport oxygen. In addition, 4 iron atoms makes up a protein known as hemoglobin which accounts for about 98% of oxygen binding in the human body. Hemoglobin is found in our red blood cells and one iron molecule of hemoglobin can bind to one oxygen molecule in the human body. This means that hemoglobin can only bind to 4 oxygen molecules at a time. When oxygen is bound to hemoglobin, this is referred to as oxyhemoglobin.

On average men have about 14-18 grams of hemoglobin per 100ml of blood in their body, whereas women have about 12-16 grams of hemoglobin per 100ml of blood in their body. This shows that women have less hemoglobin (iron) then men do in their body. Also, this explains why women have lower oxygen consumption then men. Women can’t bind as much oxygen as men.

During exercise, hemoglobin (iron) unloads several oxygen molecules to prevent our muscles from getting fatigue. And the higher the exercise intensities we work at, the more oxygen that will be unloaded from hemoglobin. Therefore, this shows that individuals who exercise are going require more iron then those that do not exercise because they must replenish iron deficits in their body.

An iron deficiency is common in women and in athletes. Since women consume less food then men, it is harder for them to get iron into their body. Men eat more food than women do, so they usually don’t have a problem getting their daily recommended intake of iron. Also, pregnancy and menstruation can cause iron deficits in women that must be replenished. On the other hand, some athletes are prevalent for an iron deficiency because they restrict themselves to extreme diets and they exercise a lot, which requires them to consume more iron.

Additionally, individuals who are at a risk for an iron deficiency might benefit from taking an iron supplement. Studies have shown that people who have an iron deficit and take an iron supplement typically will have an improved aerobic capacity within a few days to few weeks.

Lastly, studies have shown the daily recommended intake of iron (Fe) is about 8mg for males between the ages 19-30, and 18mg for females between the ages of 19-30.   

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