04/16/2026
Are You Getting Enough Iron? 🤔
WHAT DOES IRON DO?
Iron is a mineral naturally present in many foods.
Iron is an essential component of hemoglobin, a red blood cell (RBC) protein that transfers oxygen from the lungs to the tissues.🩸
Iron also supports muscle metabolism, healthy connective tissue and essential for physical growth, neurological development, cellular functioning, and hormone synthesis. 💪
FORMS OF IRON
Dietary iron has two main forms: heme and nonheme.
Heme iron is the most bioavailable form and found in animal proteins like meat, seafood, and poultry, etc (contain both heme and nonheme iron).🥩🐔🐟
Plants and iron-fortified foods contain nonheme iron only.
HOW IS IRON LOST?
You lose only small amounts of iron in sweat, urine, and p**p.
In women, losses are greater during menstruation because of blood loss.
(Really important consideration for female athletes!)
Hepcidin, a circulating peptide hormone, is the key regulator of both iron absorption and the distribution of iron throughout the body.
HOW IS IRON STORED
Most of your elemental iron - about 3 to 4 grams - is found in hemoglobin.
The remaining iron is stored in the form of ferritin (or hemosiderin, a b/down product of ferritin) in the liver, spleen, and bone marrow, or it is located in the myoglobin of muscle tissue.
Transferrin is the main protein in blood that binds to iron and transports it throughout the body.
HOW IRON IS TESTED? 🔬🩺
Hemoglobin and hematocrit are the most commonly used biomarkers to screen patients for iron deficiency (although they are neither sensitive nor specific).
Serum ferritin concentration, which is a measure of the body’s iron stores, is also used, but it can be affected by inflammation.
Health care providers will use multiple biomarkers to diagnose iron deficiency.
They also consider a patient’s dietary and supplemental iron intakes and how those compare to intake recommendations.
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TO SUM UP
Iron is essential for health and performance.
Is your iron-status on point?
(Test don’t guess).
Are you eating enough iron rich foods?
Hit me in comments below.
👊
