Running on iron

As many of you know I am a keen runner, and I am aware that many of you too love to run, and are certainly better runners than myself. Let’s have a look at our iron requirements then in the context of pounding the pavements.

Exercise-induced iron deficiency is common in endurance athletes. And hepcidin is an important component of this process.

What is hepcidin and what does it do? This is a negative regulator of iron absorption in the small intestine. The synthesis of hepcidin is stimulated by inflammation, trauma or iron overload.

During a process of inflammation, hepcidin is overproduced. Inflammation and trauma, commonly caused by damage to joints and muscles during heavy exercise such as triathlons and marathons, are two of the main causes of iron deficiency in runners and many athletes.
This inflammation causes an increase in hepcidin which in turn reduces iron absorption and release from the body’s stores.

To ensure adequate iron stores for athletes it is essential, if relying on non-haem (ie vegetarian forms of iron) to include vitamin C-rich foods at the same meal or as a vitamin supplement. Without vitamin C non-haem iron is only 30% bioavailable.

Also try to reduce inflammation. Wear shock-absorbing footwear and socks, supplement with curcumin (turmeric) and fish oil for their anti-inflammatory activity.