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How to safely increase Iron quickly for female runner
Posted on 9/18/26 at 4:47 pm
Posted on 9/18/26 at 4:47 pm
My freshman daughter runs track/XC and her times started getting progressively worse over the last 5-6 weeks and people she has been beating comfortably for years started catching her and now beating her. So we got her Ferritin tested this week and sure enough it was 15 which is considered very low for her age/activity level.
I've spent a lot of the last couple of days reading up on it and have got, what I hope, is a pretty solid plan to turn it around and get it back up. Just wondering if anyone has gone through it and if there were any tricks that might help? Need to do it as quickly as possible but also obviously safely.
I've spent a lot of the last couple of days reading up on it and have got, what I hope, is a pretty solid plan to turn it around and get it back up. Just wondering if anyone has gone through it and if there were any tricks that might help? Need to do it as quickly as possible but also obviously safely.
Posted on 9/18/26 at 5:36 pm to RandySavage
A friend was recently diagnosed with iron deficiency anemia and their PCP recommended Hemagenics from Metagenics.
Posted on 9/18/26 at 6:55 pm to RandySavage
Eat a lot of red meat. I eat a shite ton, and my Fe is a touch high. I'd rather have a surplus than be deficient.
Posted on 9/18/26 at 8:51 pm to Tiger503
We got the ferritin but not the blood count, going to do that Monday to see the hemoglobin numbers to see if it's with or without anemia though I'm not totally sure the difference
Posted on 9/18/26 at 9:46 pm to RandySavage
Some Runner's World articles on the subject that might be helpful:
What Runners Need to Know about Ferritin Levels and Iron Deficiency
I Pushed Through Exhaustion Thinking It Was Normal. Turns Out, I Had Low Iron. Here Are the Signs I Missed.
The Symptoms of Iron Deficiency and Why It’s Important to Pay Attention to this Mineral
What Runners Need to Know about Ferritin Levels and Iron Deficiency
I Pushed Through Exhaustion Thinking It Was Normal. Turns Out, I Had Low Iron. Here Are the Signs I Missed.
The Symptoms of Iron Deficiency and Why It’s Important to Pay Attention to this Mineral
Posted on 9/18/26 at 11:48 pm to RandySavage
I don’t know the context of what your daughter’s diet is, but Vitamin C could offer a benefit. Eating some good fruits for that + the nutrients for an athlete would be quite beneficial.
Also, just making sure she’s getting good rest could make things better.
Also, just making sure she’s getting good rest could make things better.
Posted on 9/19/26 at 8:13 am to Arkapigdiesel
This isn't complicated:
quote:
Consume “heme iron” rich foods such as beef, eggs, tuna, lamb, and clams.
Improve absorption of “non-heme iron” sources (almonds, figs, apricots, kidney beans, green leafy vegetables, tofu, dark chocolate) by pairing them with heme-rich sources, as well as foods high in vitamin C, such as pineapple, strawberries, broccoli, or red peppers.
Posted on 9/20/26 at 8:15 pm to RandySavage
Red. Meat.
Period.
Period.
Posted on 9/21/26 at 2:33 pm to RandySavage
Did they put her on iron supplementation? If they did or if she is just taking over the counter iron, take it with orange juice. Vitamin C will help the absorption of iron.
They even make a compound Icar-C which is form of iron with ascorbic acid in the same pill to help with absorption. It's pretty expensive though.
Also another thought, if she is having heavy periods, this may be a contributing factor to her anemia.
They even make a compound Icar-C which is form of iron with ascorbic acid in the same pill to help with absorption. It's pretty expensive though.
Also another thought, if she is having heavy periods, this may be a contributing factor to her anemia.
Posted on 9/21/26 at 7:27 pm to RandySavage
Ferrochel linked via Amazon below. Same exact situation…hs daughter XC runner. Before and after labs extremely conclusive on efficacy.
LINK
LINK
Posted on 9/21/26 at 8:04 pm to RandySavage
Iv iron infusions are the fastest way and safe. Can fully replace iron in with just 1 or 2 infusions a week apart. Fully replacing iron orally takes 3+ months usually. Oral iron is poorly absorbed and vit c makes no difference in trials. To get IV you usually have to fail oral or not be able to tolerate oral due to GI issues, which is common
This post was edited on 9/22/26 at 6:35 am
Posted on 9/21/26 at 11:24 pm to jose
Or... red meat and leafy greens. Let us order some crap from China instead.
Posted on 9/22/26 at 5:53 am to uscpuke
If you don't mind sharing what was her ferritin before and after and how far apart were the labs?
Posted on 9/22/26 at 11:24 am to LemmyLives
quote:
Or... red meat and leafy greens. Let us order some crap from China instead.
Sure that is always an option.
But if she is having heavy periods, that can be helped. Salads aren't going to help that.
The Icar-c is actually a prescription, not some crap from China.
You seem to know more than me, carry on.
Posted on 9/22/26 at 11:29 am to jose
quote:
You seem to know more than me
Not unusual
Posted on 9/23/26 at 5:55 am to TideSaint
quote:
Red. Meat.
Yep
Also try calf liver. Yep, not the tastiest alternative but is a great source of iron and other nutrients. I soak them in milk and sauté them in in onions and bell peppers.
Cacao beans are another great source of iron and other nutrients.
Posted on 9/23/26 at 9:09 am to RandySavage
Check her copper levels. There is some correlation between copper levels and iron absorption. NIH
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