Iron can feel like one of those nutrients you’re constantly trying to stay on top of; and for good reason.
Women naturally lose iron each month through their menstrual cycle, which means our daily needs are already higher to begin with. In fact, women require more than double the iron intake of men, yet almost 48% of women aged 18–29 still aren’t getting enough. What’s less obvious, and often overlooked, is that training can increase iron loss even further.
High‑impact and endurance training places extra stress on the body. As part of the normal inflammatory response to exercise, your body produces more of a peptide hormone called hepcidin, which temporarily reduces how much iron you absorb - especially in the few hours after training. Add iron loss through sweat and repeated impact, and it’s easy to see why iron stores can slowly drop over time.
So why does iron matter?
Iron plays a major role in how you feel during training - and how well you recover afterwards.
Iron helps your body make haemoglobin, the protein that carries oxygen in your blood. When iron levels drop, your muscles receive less oxygen. That means:
- training feels harder than usual
- you get out of breath more quickly
- your endurance drops
- recovery takes longer
- energy levels feel flat or inconsistent
It’s not just physical performance, either. Low iron can also affect focus, mood, and overall resilience - all things active women rely on to train consistently.
Common signs low iron may be affecting your training
Everyone feels tired sometimes, but low iron fatigue hits differently. You might notice:
- ongoing tiredness that doesn’t match your training load
- heavy legs or reduced capacity during workouts
- breathlessness during sessions that used to feel manageable
- slower recovery between training days
- feeling run down more often
- If these signs feel familiar, a blood test can help you understand what’s going on and give you clarity.
Supporting your iron levels as an active woman
You don’t need to train less or overhaul your routine - the goal is simply to support your body with more consistent iron intake.
Here are some helpful approaches:
- include iron‑rich foods regularly (lean meats, legumes, leafy greens, fortified foods
- pair iron‑containing foods with vitamin C to support absorption
- be mindful that iron absorption is lower for a few hours after training
- consider fortified options if you struggle to meet your needs through food alone.
Small, steady habits make a big difference over time.
When iron is supported, performance follows
Iron deficiency is common in active women - not because of poor habits, but because training, physiology, and daily life all increase demand. When your iron levels are supported, everything feels easier: training, recovery, energy, focus, even everyday movement.
You don’t need perfection. You just need nutrition that understands how your body works and supports the way you train.
REFERENCES:
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Australian Bureau of Statistics. (2026). Usual nutrient intakes, 2023. Australian Bureau of Statistics.
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Alaunyte, I., Stojceska, V., & Plunkett, A. (2015). Iron and the female athlete: A review of dietary treatment methods for improving iron status and exercise performance. Journal of the International Society of Sports Nutrition, 12, 38. doi:10.1186/s12970-015-0099-2
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National Institutes of Health, Office of Dietary Supplements. (2025). Iron: Fact sheet for health professionals. National Institutes of Health.
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Fensham, N. C., Govus, A. D., Peeling, P., Burke, L. M., & McKay, A. K. A. (2023). Factors influencing the hepcidin response to exercise: An individual participant data meta-analysis. Sports Medicine, 53(10), 1973–1989. doi:10.1007/s40279-023-01874-5
