Women can increase their exercise performance with iron

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(NaturalNews) We all know that exercise has many health benefits and that we can condition our bodies to perform at a higher efficiency over time. This increased conditioning and performance can have substantial health benefits. New research out of the University of Melbourne that was published in the Journal of Nutrition determined that women who take iron supplements can exercise at a higher performance, therefore hypothetically receiving added health benefits! This study is remarkable because it is the first study to confirm that iron can improve the exercise performance of women!

The Study

The study was a systematic review of the effect of iron supplementation on exercise performance during a woman's child-bearing years. It was able to conclude that women who were given iron supplementation were able to perform exercise at 100% exertion with a lower heart rate and at a higher efficiency! This increased efficiency was hypothesized to be due to overcoming the slight to moderate iron deficiencies in women that can produce lethargy, which in the long term can lead to iron deficiency anemia.

Dr. Sant-Ryan Pasricha, the leader researcher of the study said, "It may be worthwhile screening women, including women training as elite athletes, for iron deficiency, and ensuring they receive appropriate prevention and treatment strategies. Athletes, especially females, are at increased risk of iron deficiency potentially, due to their diets and inflammation caused by excessive exercise."

This study helps show that by increasing iron supplementation women can actually be able to improve their performance during exercise and maybe the health benefits associated with it as well!

More Reasons for Women to Exercise

The improvement of performance during exercise brought about by iron can compound the amazing effects that exercise can have for women. There are other amazing health benefits that have recently been attributed to exercise in women too! Recent research published in the Journal of the American College of Cardiology: Heart Failure has indicated that women who exercised after heart failure reduced their risk of mortality and rehospitalization by 16% more than men who exercise! It was also found in a study last year that women who are pregnant can greatly improve their mood through exercise while also reducing their levels of fatigue! Only four exercise sessions a week could clearly improve the mood of pregnant women.

We know that exercise can improve the mental and physical state of everyone! By implementing four sessions of exercise a week, we can achieve amazing results! For ideas of exercises and workouts you can do at home, click here:

Increasing Iron Consumption

The recommended daily allowance of iron for women over 51 years old is 8 milligrams per day. These recommendations increase greatly for women between the ages of 19 and 50 years old; they need 18 milligrams a day (pregnant women need even more)!

While iron supplements can be the quickest way to get more iron, there are many natural ways as well! Some foods that have high iron content include spinach, legumes (beans and lentils), potato skins, molasses, tofu and meats! The absorption of iron in these foods can be promoted by eating foods like broccoli, oranges, cantaloupe, tomatoes and strawberries, while foods such as red wine, beet greens, coffee and tea have been found to inhibit iron absorption.


Improving your athletic performance can have substantial health effects. The Journal of Nutrition study paves the way for improving the performance of athletes as well as the general public! In women (who run the risk of being iron deficient), iron supplementation could help them battle lethargy, perform better at work and even perform better during exercise, which can improve the overall health benefits of their exercise!

Sources for this article include:

About the author:
Living healthy starts at-home and it starts by educating yourself! To learn more about living a healthy, natural lifestyle visit Always Active Athletics. There you will find "Your #1 Source For At-Home Fitness!"

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