Iron deficiency, supplementation, and sports performance in female athletes: A systematic review
Pengelly M, Pumpa K, Pyne DB, Etxebarria N
Published in Journal of Sport and Health Science
Methodology
Systematic review of 23 studies comprising 669 high-level female athletes across 16 sports, searched to July 2023
Key Findings
Iron deficiency reduced endurance performance by 3-4%. Supplementation with 100 mg/day elemental iron for up to 56 days improved endurance performance by 2-20%, and maximal aerobic capacity improved 6-15% with 16-100 mg/day for 36-126 days in deficient athletes. Effects on anaerobic power were inconsistent (-5% to +9%).
Conclusions
Correcting iron deficiency can meaningfully raise maximal aerobic capacity in female athletes; there is no evidence of benefit in iron-replete athletes.
Limitations
Mostly small samples (18 of 23 studies with 20 or fewer athletes); moderate study quality; heterogeneous iron protocols
Supplements Studied
Maximal aerobic capacity improved by 6%-15% following 16 mg/day-100 mg/day of elemental iron for 36-126 days
Outcomes Measured
Maximal aerobic capacity improved by 6%-15% following 16 mg/day-100 mg/day of elemental iron for 36-126 days
Study Details
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This information is for educational purposes only. Always consult a healthcare professional before starting any supplement regimen.