A university nutrition expert has highlighted that women who engage in regular exercise—especially runners—are at a higher risk of iron deficiency. Iron is a vital mineral responsible for producing red blood cells, which transport oxygen throughout the body.
Certain factors increase the body’s iron demands, including heavy menstrual periods, vegetarian diets, and intense physical activity. Unfortunately, many women remain unaware of these risks. New research conducted by Active Iron reveals that 75% of women do not realize that high training volumes contribute to inadequate iron levels.
Andy Shepherd, performance nutrition lead at Loughborough University, explains: “Iron is essential for optimal functioning—from preventing illness to supporting everyday tasks like walking and moving, as well as athletic performance. The body naturally loses red blood cells, and exercise increases this loss, especially through sweat and physical impact.”
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Activities involving repetitive impact, such as running where feet strike the ground, or combat sports, can cause haemolysis—the destruction of red blood cells—thereby increasing iron requirements. Insufficient dietary iron intake can result in symptoms such as tiredness, fatigue, delayed recovery, and a plateau in athletic progress despite continued training.
Men generally require around 9mg of iron daily, while women aged 19 and above need approximately 15mg, with demands increasing based on menstrual blood loss and exercise intensity. Shepherd notes, “When iron levels drop, individuals often experience chronic fatigue that sleep cannot alleviate. They also tend to fall ill more frequently and struggle to improve their fitness levels.”
The Active Iron survey further revealed that only 25% of women recognize the connection between high training volumes and iron deficiency. Additionally, just 27% acknowledge that vegetarian diets can affect iron status, and 40% are unaware that menstrual blood loss depletes iron reserves.
Iron in the diet exists in two forms: haem and non-haem. Haem iron—found in red meat, fish, and poultry—is readily absorbed by the body. Non-haem iron, present in leafy greens like spinach and broccoli, legumes, nuts, and seeds, is less efficiently absorbed.
Shepherd emphasizes, “Female athletes aiming for 15 to 18mg of iron per day, especially vegetarians, must consciously include iron-rich foods in their diet to meet their needs.”
He advises anyone concerned about their iron status to consult a healthcare professional or a qualified nutritionist or dietitian registered with the Sports and Exercise Nutrition Register (SENR).