Fix Your Iron, Fix Your Energy

You eat well, train smart, and still feel exhausted, lightheaded, or slow to recover. It’s not always “just life” or overtraining—iron deficiency could be quietly draining your performance.

Women lose iron through menstruation, and athletes burn through it faster thanks to higher red blood cell turnover. Add in certain diets (especially plant-based) and high sweat losses, and you’ve got the perfect storm for low iron stores.

Why Iron Matters for Women Who Train

• Oxygen delivery: Iron is essential for hemoglobin, which carries oxygen to your muscles.

• Energy production: Without enough, your cells can’t make ATP efficiently.

• Recovery speed: Low iron can keep you sore and sluggish longer after workouts.

Signs You Might Be Low

• Fatigue that lingers despite rest

• Feeling winded faster than usual

• Headaches or brain fog

• Brittle nails or unusual hair shedding

How to Boost Iron Safely

1. Get Tested First: Ask for a ferritin test, not just hemoglobin—low ferritin shows early depletion.

2. Pair with Vitamin C: It boosts non-heme (plant) iron absorption.

3. Mind the Inhibitors: Coffee, tea, and calcium can block iron uptake—space them away from iron-rich meals.

4. Know Your Sources:

   • Heme iron (absorbed best): red meat, poultry, fish

   • Non-heme iron: lentils, spinach, pumpkin seeds (pair with vitamin C foods)

Quick Tip:

Feeling more tired than usual? Book a ferritin blood test. If you’re low, start adding a handful of pumpkin seeds to your snacks or salads this week—they’re an easy, gut-friendly iron boost.

Got questions, want to learn more about something? Hit reply and let me know!

To strength, science, and success,
Keri Walter
Founder, Built for Her

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