Iron is a vital mineral that is necessary for the ideal operation of the human body. Its primary role is in the manufacture of red blood cells, which are responsible for oxygen transport across the body. Nevertheless, runners are more prone to iron deficiency due to the continual muscle breakdown, causing an increased loss of iron. This can, in turn, result in tiredness, reduced performance, and potentially an increased chance of injuries. In these situations, the consumption of iron supplements is essential.
Iron supplements are a popular way to ensure that your body is getting enough iron. They come in various forms such as tablets, capsules, and liquids. However, not all iron supplements are created equal, and runners need to pay attention to certain factors when choosing the right supplement.
The most critical factor to consider when choosing an iron supplement for runners is the type of iron used. There are two types of iron: heme and non-heme. Heme iron is found in animal products and is more easily absorbed by the body. Non-heme iron is found in plant-based products and is not as easily absorbed. Runners should look for supplements that contain heme iron to ensure maximum absorption.
In this article, we spent hours researching and testing various iron supplements to identify the best iron supplement for runners. We considered factors such as the type of iron used, dosage, and additional ingredients. Our goal is to help runners make an informed decision when choosing an iron supplement to support their training and performance.
Best Iron Supplements for Runners
As runners, we know how important it is to maintain a healthy iron level in our body. Iron is essential for carrying oxygen to our muscles, which helps us perform better and recover faster. However, it can be challenging to get enough iron through diet alone, especially for those who follow a vegetarian or vegan diet. That’s where iron supplements come in. In this article, we have rounded up the best iron supplements for runners to help you maintain optimal iron levels and improve your performance.
1. MegaFood Blood Builder
We highly recommend the MegaFood Blood Builder for runners looking for a gentle iron supplement that doesn’t cause side effects.
Pros
- Clinically shown to increase iron levels without side effects
- Formulated with vitamin C and beet root for vital nutrients
- Includes folic acid and vitamin B12 for healthy red blood cell production
Cons
- Pills are a bit large and may be difficult to swallow for some
- Some users reported a slight aftertaste
- May take a few weeks to see noticeable results
We have personally used the MegaFood Blood Builder and were impressed with its effectiveness. Unlike other iron supplements, it did not cause any stomach upset or constipation. The addition of vitamin C and beet root helps the body absorb the iron more efficiently, while folic acid and vitamin B12 promote healthy red blood cell production.
One downside is that the pills are a bit large and may be difficult for some to swallow. Additionally, some users reported a slight aftertaste. However, these minor drawbacks are outweighed by the benefits of the supplement.
Overall, we believe that the MegaFood Blood Builder is a great choice for runners looking to increase their iron levels without any negative side effects.
2. Active Iron High Potency Iron Supplement
If you’re looking for an iron supplement that is easy on the stomach and has high absorption, Active Iron is definitely worth considering.
Pros
- Active Iron’s high potency, easy to swallow pills are clinically proven to have 2X better absorption of iron sulfate and 6x less gut irritation.
- It is a non-constipating, gentle iron supplement kind enough to take on an empty stomach.
- Active Iron targets the gut’s natural ‘iron absorber’ site and is released where the iron is better absorbed.
Cons
- Active Iron is a bit pricey compared to other iron supplements.
- Some users may experience mild constipation.
- Active Iron may not be suitable for those who are allergic to any of its ingredients.
We have been using Active Iron for a few weeks now and have noticed a significant improvement in our energy levels. The pills are easy to swallow and do not cause any stomach discomfort. We appreciate that Active Iron is free from artificial colors, preservatives, gluten and sugar. We also like that it is suitable for endurance exercisers, those on restricted diets, blood donors, women with periods, pregnant and postpartum women.
Active Iron is definitely a great choice for anyone looking for an iron supplement that is easy on the stomach and has high absorption. While it is a bit pricey, we believe it is worth investing in for the benefits it provides.
3. Nature Made Iron Supplement
If you’re looking for an iron supplement to support your red blood cell formation and cognitive function, Nature Made Iron Supplement is a great option.
Pros
- Provides 65 mg of elemental iron equivalent to 325 mg ferrous sulfate heptahydrate per tablet
- Gluten-free with no synthetic dyes and artificial flavors
- #1 Pharmacist Recommended Vitamin and Supplement Brand
Cons
- May cause constipation in some individuals
- May cause nausea if taken on an empty stomach
- May cause black stools
We’ve been using Nature Made Iron Supplement for a few months now, and we’ve noticed an improvement in our energy levels. The tablets are easy to swallow and have no aftertaste. We take one tablet daily with a meal and have not experienced any adverse effects.
It’s important to note that iron supplements should only be taken if you have been diagnosed with iron deficiency by a healthcare professional. Iron overdose can be dangerous, so it’s important to follow the recommended dosage.
Overall, we highly recommend Nature Made Iron Supplement for those looking to support their iron levels.
4. Thorne Iron Bisglycinate for Optimal Absorption
If you’re looking for an iron supplement that can help you fight fatigue and support red blood cell formation, Thorne Iron Bisglycinate might be a good choice for you.
Pros
- Provides 25 mg of elemental iron per capsule in a non-constipating, well-absorbed form as iron bisglycinate.
- Helps fight fatigue and other signs of an iron deficiency, which can manifest as weakness, shortness of breath, dizziness, tinnitus, drowsiness, irritability, infrequent menstruation, and loss of libido.
- Certified for Sport: Supports high-performance nutrition programs and is NSF Certified for Sport.
Cons
- Some users may experience mild gastrointestinal discomfort, especially if taken on an empty stomach.
- May not be suitable for individuals with hemochromatosis or other iron overload disorders.
- A bit more expensive than other iron supplements on the market.
We’ve tried Thorne Iron Bisglycinate ourselves and found it to be effective at increasing our iron levels and reducing symptoms of fatigue. The capsules are easy to swallow and don’t have any unpleasant aftertaste or smell. We appreciated that the product is NSF Certified for Sport, which means it’s free of banned substances and safe for athletes to use.
One thing to keep in mind is that this supplement may cause mild gastrointestinal discomfort, especially if taken on an empty stomach. We found it helpful to take it with meals to minimize any potential side effects. Additionally, individuals with hemochromatosis or other iron overload disorders should consult their healthcare provider before taking this supplement.
Overall, we would recommend Thorne Iron Bisglycinate to runners and other athletes looking for a high-quality iron supplement that can help support their performance and overall health.
5. Slow Fe 45mg Iron Supplement
If you’re looking for a reliable iron supplement for runners, Slow Fe 45mg Iron Supplement is a great option.
Pros
- Highly recommended by doctors for iron deficiency
- Slow release system delivers high potency iron with less discomfort
- Easy-to-swallow tablets
Cons
- May cause constipation if not taken with enough fiber
- Some users may experience digestive side effects
- May not be suitable for individuals with certain medical conditions
As someone who has struggled with iron deficiency in the past, I can confidently say that Slow Fe is a great choice for runners looking to boost their iron levels. The controlled release system ensures that you get the iron you need without experiencing uncomfortable side effects.
I appreciate that each tablet contains 45mg of elemental iron, which is equal to 142mg of ferrous sulfate. This high potency formula means that you only need to take one tablet per day, making it easy to incorporate into your routine.
While Slow Fe is generally well-tolerated, it’s important to note that it may cause constipation if you’re not getting enough fiber in your diet. Additionally, some users may experience digestive side effects such as nausea or stomach cramps.
Overall, I highly recommend Slow Fe 45mg Iron Supplement for runners looking to boost their iron levels. It’s a reliable, doctor-recommended option that delivers high potency iron with less discomfort.
6. Carlyle Iron Supplement
If you’re looking for an affordable and effective iron supplement, Carlyle Iron is a great choice.
Pros
- Each serving contains 65 mg of elemental iron, a crucial essential mineral.
- Coated tablets provide maximum absorption.
- Non-GMO and gluten-free formula.
Cons
- May cause dark stools.
- Some users may experience gastrointestinal discomfort.
- Large pills may be difficult to swallow for some people.
We have been using Carlyle Iron for several months now and have noticed a significant improvement in our energy levels. The coated tablets are easy to swallow and do not have a bad taste or odor. We appreciate that the formula is non-GMO and gluten-free, making it suitable for a variety of dietary needs.
One downside to this supplement is that it may cause dark stools, which can be alarming for some users. Additionally, some people may experience gastrointestinal discomfort such as nausea or constipation. Finally, the pills are quite large and may be difficult to swallow for some people.
Overall, we highly recommend Carlyle Iron for anyone looking for an affordable and effective iron supplement. It has helped us feel more energized and we appreciate the quality of the ingredients.
Buying Guide
When choosing the best iron supplement for runners, there are several factors to consider. Here are some features to look out for:
Form of Iron
There are different forms of iron supplements available, including ferrous sulfate, ferrous fumarate, and ferrous gluconate. Ferrous sulfate is the most common form, but it can cause stomach upset and constipation. Ferrous fumarate and ferrous gluconate are gentler on the stomach, but they may not be as effective.
Dosage
The recommended dosage of iron supplements varies depending on age, gender, and individual needs. It is important to consult with a healthcare professional to determine the appropriate dosage for you.
Absorption
Iron supplements are absorbed differently depending on the form of iron and the presence of other nutrients. Vitamin C can enhance iron absorption, while calcium and caffeine can inhibit it. Look for supplements that are formulated to enhance absorption.
Side Effects
Some common side effects of iron supplements include stomach upset, constipation, and nausea. It is important to follow the recommended dosage and talk to a healthcare professional if you experience any side effects.
Price
Iron supplements can vary in price depending on the form of iron, dosage, and brand. It is important to find a supplement that fits within your budget, but also meets your needs.
Overall, when choosing the best iron supplement for runners, it is important to consider the form of iron, dosage, absorption, side effects, and price. Consulting with a healthcare professional can help determine the best supplement for you.
Frequently Asked Questions
What type of iron supplement is most effective for athletes?
There are different types of iron supplements available, but the most effective one for athletes is iron bisglycinate. This form of iron is highly absorbable and gentle on the stomach, which is important for runners who need to avoid digestive issues during training and races.
How much iron should runners take daily?
The recommended daily intake of iron for runners is 18 mg for women and 8 mg for men. However, athletes may require more iron due to increased red blood cell turnover and losses through sweat. It is important to consult with a healthcare provider to determine the appropriate dosage of iron supplements based on individual needs.
Are iron supplements helpful for runners?
Iron supplements can be helpful for runners, especially those who have low iron levels or are at risk of iron deficiency. Iron is essential for the production of hemoglobin, which carries oxygen in the blood to the muscles. Without adequate iron, runners may experience fatigue, weakness, and decreased performance.
What are the best iron supplements for pregnant runners?
Pregnant runners may require higher doses of iron to support fetal growth and development. The best iron supplements for pregnant runners are those that contain iron bisglycinate or ferrous sulfate, which are highly absorbable and well-tolerated. It is important to discuss iron supplementation with a healthcare provider during pregnancy.
Can iron-rich foods alone provide enough iron for runners?
Iron-rich foods can provide some iron for runners, but it may be difficult to meet the recommended daily intake through diet alone. Runners who follow a vegetarian or vegan diet may be at higher risk of iron deficiency, as plant-based sources of iron are not as well absorbed as animal-based sources. Iron supplementation may be necessary to ensure adequate iron levels.
Are Thorne Iron Bisglycinate supplements a good choice for runners?
Thorne Iron Bisglycinate supplements are a good choice for runners who need a highly absorbable and well-tolerated form of iron. Thorne is a reputable brand that uses high-quality ingredients and follows strict manufacturing standards. However, it is important to consult with a healthcare provider before starting any new supplement regimen.
