Pumping Iron: Why This Essential Mineral is Key To Your Workout Performance

You’re putting in the work at the gym, eating well, and prioritising recovery—but what if there’s one key nutrient holding you back? For some women, iron deficiency is the missing link between effort and results. 

Iron plays a crucial role in energy production, endurance, and muscle function. Yet, nearly 1 in 3 women don't get enough of it, making iron deficiency the most common nutritional deficiency globally.

So, if you often feel tired after workouts, struggle to finish your routine, or aren’t seeing the strength gains you expect, low iron could be to blame. Let’s break down why iron matters, what can put you at risk of a deficiency, and the simple steps you can take today to boost your levels.

WHY THIS IS IMPORTANT RIGHT NOW - A NOTE FROM HEALTH AND FITNESS MANAGER, VOJIN: 

"According to government data, hospital admissions due to vitamin and mineral deficiencies are rocketing. Out of close to 200,000 admissions in 2023-24 the main cause was a lack of iron. When we look at all admissions another 800,000 reported an iron deficiency. Don’t let a lack of iron spell curtains for you."

Low Iron = Low Energy, Harder Workouts, and Slower Strength Gains

Feeling Drained During Workouts?

Ever feel like you’re dragging yourself through a workout, even after a full night’s rest? Low iron levels could be the culprit. Iron is crucial for carrying oxygen throughout your body, and when you don’t have enough, your red blood cells struggle to transport oxygen efficiently. This means your muscles can’t produce energy as effectively, leaving you feeling fatigued. In fact, low iron can reduce your endurance, making even routine workouts feel like a major effort.

Are Your Workouts Feeling Harder?

It’s not just about feeling tired—low iron also directly impacts your performance. When your muscles aren’t receiving enough oxygen, you are working harder for the same results. This can make everything from lifting weights to high-intensity cardio feel like a challenge.

Up to 35% of female endurance athletes suffer from iron deficiency, which significantly affects their stamina and overall performance. And it’s not just athletes—whether you’re strength training or doing cardio, low iron can make any workout more difficult.

Slower Strength Gains and Longer Recovery

If you're putting in consistent effort at the gym but not seeing the strength gains you expect, low iron could be slowing your progress. Iron plays a vital role in muscle recovery, and without enough of it, your muscles can’t function efficiently. This means you could experience slower strength gains and longer recovery times. Iron deficiency can be a contributing factor in lower muscle mass.

Potential Causes of Low Iron

There are several factors that can make you more susceptible to iron deficiency. These can include:

Heavy Periods

Heavy menstraul bleeding (HMB) is a leading cause of iron deficiency, affecting 30% of women. Over time, this level of bleeding can significantly deplete your iron stores and lower haemoglobin levels, both of which are crucial for energy and muscle function. 

If you find that your energy dips around your period, or if workouts feel particularly draining during this time, it could be a sign that your iron levels are taking a hit.

Dietary Factors

If you follow a vegetarian or vegan diet, getting enough iron can be tricky. That’s because the type of iron found in plant-based foods (non-heme iron) is harder for your body to absorb compared to the heme iron found in meat and fish. 

It is estimated that vegan women need 1.8x more iron than those who eat meat to meet their nutritional needs. However, this doesn’t mean you can’t get enough iron—it just requires more intentional planning to include iron-rich foods and improve absorption.

Menopause

Iron levels drop during menopause, which is something explored in more detail in this article by Hogarth PT, Adam Jones - along with some top tips for strength training at this stage of life!

How to Boost Your Iron Intake TODAY for Better Performance

Did you know, there are several small changes you can make to boost your levels?

1. Pairing Iron-Rich Foods with Vitamin C 

Vitamin C enhances the absorption of iron, particularly from plant-based sources like leafy greens and legumes, which contain non-heme iron. This pairing can help your body make the most of the iron you consume.

✔️ TRY: Squeeze lemon juice over spinach, pair strawberries with oatmeal, or have orange juice with meals.

2. Swapping to Different Protein Sources

Iron is naturally found in animal products like red meat, poultry, and fish, but plant-based proteins like beans, lentils, and tofu also provide iron—though in a less absorbable form. Mixing up your protein sources can help ensure you get enough iron in your diet. 

✔️ TRY: Swap chicken for lean beef once a week, add lentils or chickpeas to meals, or snack on pumpkin seeds.

3. Avoiding Coffee & Tea Around Meals

Both coffee and tea contain compounds (like tannins and caffeine) that can inhibit iron absorption, especially when consumed directly before or after meals. Waiting a little longer to drink them can make a big difference in how your body absorbs iron from food. 

✔️ TRY: Drink coffee or tea at least 1 hour before or after meals instead of with food.

Many women unknowingly struggle with low iron, assuming their fatigue and slow progress are just part of the process. But optimising your iron intake could be the game-changer that helps you: 

🌱 Boost energy levels

🌱 Increase endurance & stamina

🌱 Improve strength & recovery

So, if you’ve been feeling sluggish or stuck, don’t just push through—check your iron levels and start fuelling your body the right way! 💪🔥 

This article was inspired by an infographic supplied by Megan Riley, currently studying a masters in Sports Nutrition and interning with us here at The Hogarth.