Up to 15% of menstruating women are iron deficient and may be at risk for anemia, which can cause symptoms such as fatigue and weakness, headache and decreased athletic performance. Recent research published in the American Journal of Clinical Nutrition indicates that increasing iron intake can improve athletic performance in iron-deficient women.

During the six-week study, 41 women who had never exercised regularly received either an iron supplement or a placebo pill without iron. Starting in the third week of the study, they were asked to ride an exercise bike five days a week for four weeks. At the end of the study, both groups of women had improved aerobic capacity, but the group that had taken the iron pills had significantly greater gains.

This research indicates that iron deficiency can cause decreased athletic performance that improves after consuming more iron. Looking to get more iron in your diet? Try lean meats (especially red meat), fish, poultry, egg yolks, yellow fruits and vegetables, legumes such as peas and beans, blackstrap molasses, raisins and whole-grain bread as well as iron-fortified cereals and breads. If possible eat iron-rich foods with Vitamin C (such as oranges, potatoes and strawberries) because it improves the amount of iron your body absorbs. Avoid black or pekoe tea and coffee while eating iron-rich foods because they decrease absorption.

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Sources:  Brownlie T, Utermohlen V, Hinton PS, Giordano C, Haas JD. Marginal iron deficiency without anemia impairs aerobic adaptation among previously untrained women. American Journal of Clinical Nutrition, April 2002, Vol. 75, No. 4, pp. 734-742.