If your 5km run feels more like 10km and the three flights of stairs to your office feel like an assault on Everest, it could be sign of something other than a loss of fitness.
Iron deficiency is one of the most prevalent nutrient deficiencies in the world, affecting an estimated two billion people and responsible for 800,000 deaths and 25.9 million “lost healthy life years”, according to the World Health Organisation. Premenopausal and pregnant women, particularly athletes4 or those following a plant-based diet, are most likely to be iron deficient.
So what is iron and why is it so vital for good health and exercise?
Iron is an essential mineral required to produce red blood cells, which are necessary for a healthy immune system, mental function, muscle strength and energy. Iron is needed to make haemoglobin, found in red blood cells, which carries oxygen in the blood from the lungs to all the body’s cells. It is also necessary to store oxygen in muscle cells.
Iron is lost through blood loss, sweat and impaired absorption.
Less iron in your body means less oxygen being transported through the body and less muscle enzyme activity. Common symptoms of low iron include tiredness, fatigue, dizziness, breathlessness and poor concentration and cognition.
Iron deficiency can be diagnosed through a simple blood test. Treatment options vary depending on test results and can include incorporating more iron-rich foods and foods to help absorption into your diet, therapeutic-dose oral iron supplements or, if required, an iron infusion.
Despite the high prevalence of iron deficiency, research shows women put up with exhaustion and fatigue for more than six months before seeking help.
A national survey of 400 women aged 25-54 who had experienced low iron also found two in three women had experienced the effects of low iron for more than a year, with 27 per cent classified as long-term sufferers (5-10 years).
Jean Hailes gynaecologist Dr Elizabeth Farrell said it was common for women to ignore symptoms or attribute them to other lifestyle factors.
“They will typically say their tiredness is due to being busy and doing a lot of running around. The problem is tiredness is such a diffuse subject and can mean so many different things that people don’t consider it a reason to investigate a potentially bigger problem. There is not enough awareness about just how important iron is and how central it is to wellbeing,” Dr Farrell said.
The growing trend to consume less meat for health and environmental reasons can also impact iron and energy levels.
Haem food sources such as red meat, chicken and fish are higher in iron and more easily absorbed by the body than non-haem iron from plants, cereals and pulses.
Dr Ralph Audehm has observed a rise in the number of patients following vegetarian and vegan diets visiting his inner-Melbourne GP practice for common iron deficiency symptoms such as tiredness, fatigue and dizziness.
“Adult vegetarians require almost double the daily amount of iron compared with non-vegetarians, which is quite hard to maintain because iron in plant-based foods is less bioavailable and therefore more difficult for the body to absorb. Combine this with a monthly period, particularly if it’s heavy, and iron stores can quickly deplete and cause fatigue and tiredness, and decrease exercise capacity, which can be quite debilitating,” Dr Audehm said.
A combination of exercising, working and following a largely vegetarian diet proved to be the perfect health storm for Penny Walters, diagnosed with iron deficiency last year.
“My iron was so low it was essentially undetectable,” she said.
Following treatment, the 47-year-old was able to resume doing the things she loves, including exercising.
“I can now go for a run without feeling as if I am gagging,” she said.
“I didn’t identify the symptoms correctly, so I would say to anyone else that there is no harm in getting a blood test and having it confirmed either way, because it is so treatable and can make such a difference to your health.”
Check for signs and symptoms by taking the symptom checker test at takeironseriously.com or speak with your doctor.
This information is of a general nature. It does not take into consideration your personal or health conditions. Always consult your GP, medical specialist, or mental health specialist, for health-related advice.
