Is this nutritional deficiency affecting your performance?

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Jess Brooker knows what it is like to feel tired, diagnosed with glandular fever six years ago.

But the chronic exhaustion the 26-year-old publicist battled for months on end last year was making it difficult to complete every-day tasks.

“I was working in retail at the time and was just completely exhausted by the end of the day. And I never felt energised after exercising, just dizzy and light-headed after lifting weights,” Jess said.

“I was so frustrated at not being able to do things and be active, and just always feeling exhausted. Even a cup of coffee didn’t boost me. Gym was the last thing I felt like doing at the end of the day. I just thought I was really unfit,” she said.

A blood test revealed the real reason – iron deficiency, with Jess’s iron stores barely registering.

“My doctor said, ‘your iron is ridiculously low, no wonder you have been feeling like crap’. I was in shock when I saw how low it was, but you sort of get used to feeling exhausted and lethargic, so it almost becomes normal,” she said.

Jess is not alone. Australian Health Survey findings show almost 40 per cent of females aged 14 to 50 years do not meet their daily iron requirements, and the World Health Organisation has classified iron deficiency as the world’s most prevalent nutrient deficiency, affecting an estimated two billion people globally, primarily women.

What is iron and why is it so important?

Iron is an essential mineral required to produce red blood cells and transport oxygen, and is necessary for a healthy immune system, mental function, muscle strength and energy.

Common symptoms of low iron include tiredness, fatigue, dizziness, breathlessness and poor concentration and cognition.

Exercise scientist, nutritionist and founder of The Right Balance Kathleen Alleaume said people deficient in iron would find it more difficult to build to peak fitness.

“When you are exercising you need more blood and oxygen so it makes sense that if you are low in iron, fatigue can kick in and your performance is lowered,” Alleaume said.

“If you are constantly outputting or doing large amounts of HIIT with inadequate rest in between, coupled with inadequately replenishing your iron, you are going to find yourself burning the candle at both ends.”

Alleaume said the reasons women often held off seeking help for symptoms of low iron were “multifactorial”.

“Fatigue can be an outcome of many different things: because you are getting poor sleep, you’re stressed, or you’re overworked so you’re tired,” she said.

“I always recommend women get an annual blood test to monitor things, just as you would a pap smear. There are certain things as you age, when you get into your 30s, your 40s, your 50s, that you should be doing regularly, and blood tests should be one of them.”

Alleaume said it was important for women to consult with a health expert to better understand the important role iron plays in wellbeing, as well as dietary sources of iron.

Animal products containing haem iron are more easily absorbed by the body, while non-haem iron found in eggs and plant-based products is less bioavailable and recommended to be consumed with foods high in vitamin C to enhance absorption.

While a balanced diet rich in iron is recommended, Alleaume said sometimes it wouldn’t always be enough.

“There is a difference between iron deficient and being low in iron. If you are deficient, that’s when you do need to look to supplementation, and that’s why those clinical tests are important, to diagnose and monitor,” she said.

Jess Brooker agrees.

“You shouldn’t ignore concerns. It’s so accessible to go to the GP and get a blood test to alleviate concerns. Even if your levels are low but not yet considered iron deficient, you can catch it and do something about it before you do become deficient.”

Check for signs and symptoms by taking the symptom checker test at takeironseriously.com or speak with your doctor.

Always speak to your medical practitioner for health-related advice, or before undertaking a change to your diet.

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