Special Nutrition

Iron

Iron is used to transport oxygen around the body. Iron is also an important component of the enzymes used for energy metabolism. Iron deficiency and iron deficiency anaemia can negatively impact on training and performance, behaviour and learning.

If iron stores in the body are low as indicated by a blood test, then iron supplementation and an iron-rich diet are recommended. Iron levels should return to normal within 3 months. Iron tablets should be taken on an empty stomach. A common and effective iron supplement is ferrous sulphate which is usually given in a dose of two tablets (110mg iron) three times a day.

Gastrointestinal side effects of oral iron therapy are common which has lead to many other oral iron supplements being produced. Slow release preparations have proven to be popular due to reduced side-effects. Prolonged use of intramuscular iron therapy is not recommended due to a risk of iron overload and anaphylactic shock.

If you are not iron deficient, taking iron supplements is unlikely to further enhance physical performance. To ensure your iron stores remain adequate consume a diet that is both rich in iron and has a high iron bioavailability.

There are two types of iron. Haeme iron and non-haeme iron. Haem iron is found in meat and non-haeme iron is found in vegetables, fruit, cereals and meats. The haeme iron content of meat is about 60-65% of total iron.

The absorption of haeme iron is much higher than non-haeme iron. The rate of non-haeme iron absorption varies between 2-8% compared with that of haeme iron which varies between 15-35%.

Examples of good sources of haeme and non-haeme iron

The recommended intake of iron is about 12-16mg/d for females and 7mg for males and postmenopausal women.

There are several ways to enhance the bioavailability of non-haeme iron:

• Vitamin C helps absorb more non-haeme iron from plant sources eg. Have some fruit with your breakfast cereal
• A small serving of meat, fish or poultry will help to absorb non-haeme iron from plant sources
• Use a cast-iron frying pan for cooking
• Do not drink tea or coffee within an hour of your meals. This will decrease your nonhaeme iron absorption
• Avoid excessive bran intake with your iron-containing meals - Bran contains high levels of phytate which decreases your non-haeme iron absorption.

Food Sources of Vitamin C

Strategies to increase the iron content and iron absorption of your diet:

• Include at least small amounts of meat in your meals at least 3-5 times a week. This adds readily vailable iron to your meals and aids the absorption of iron from plant sources in your meal
• Use meat (eg. Ham, beef, liver pate, chicken, pork, lamb or salmon) on sandwiches and rolls etc as much as you can (eg at least 3-4 times per week)
• Regularly include dark cuts of meat or fish where you can (eg. Chicken thigh has a higher iron content than chicken breast)
• Eat plant foods that contain a high iron content most days of the week. (eg. Iron-fortified cereals, bread, some fruits, leaf green vegetables, legumes)
• Combine foods with a high phytate content (this decreases iron absorption, eg. Cereal grains, some breakfast cereals, soy products, breads) with foods rich in Vitamin C (this enhances your iron absorption) - eg fruit with cereal, salad on sandwiches
• Avoid drinking strong tea or coffee within an hour of your iron-containing meals
• Avoid excessive bran intake with your iron-containing meals - Bran contains high levels of phytate which decreases your non-haeme iron absorption