Iron Levels

metricspaces

I'm planning on running the Dublin marathon this year and got a blood test done a few weeks ago, just got my result today. My iron levels are way down, at 12 point something.

I'm feeling really tired all the time now this last week or two (like I'm going to fall asleep!). And even short runs are a struggle compared to how they used to be (4/5 miles).

I started taking Galfer iron tablets twice a day (each tablet contains 100mg elemental iron)

But I'm wondering how quickly this will get my iron levels up?

Also, does anyone know if you can get an injection to get your iron levels up quicker?

baza1976

I'm not a doctor but it sounds like you are not getting your Iron as often as you should be!!!!:rolleyes:

metricspaces

Yep, I think that would be true! ;-)

I'd like to get my iron levels up as quickly as possible and ideally before the marathon. Just wondering how long these tablets will take to get me back up, and whether there's any injection that can get me back up quicker?

Anyone any experience of this? From what I've read, low iron counts are quite common among runners due to the destruction of red blood cells from all the pounding of your feet on the ground, coupled with loss through sweating.

baza1976

Joking aside, you should really seek medical advice on that. Ask at he chemist where you purchased them or your doctor.

You won't get medical advice here it against teh rules and can include infractions and bannings.......... sorry

metricspaces

It's not so much looking for medical advice as opposed to seeking peoples experiences with iron levels as I understand it to be quite a common thing among runners from what I've read.

So really I'm just trying to get an idea of how long it took people to get their iron levels back up and whether they used anything else - like injections?

Krusty_Clown

As far as I recall, Pfitzinger and Douglas recommends making Spaghetti Bolognese (or any other acidic tomato based sauce) in a cast iron saucepan. Here's an article you might find useful.

Blueskye

I think liquid iron is far easier to digest than the tablets - spatone iron water is good if you find the tablets difficult on your stomach. Also apparently vitamin c helps absorption of iron so it's good to drink orange juice with meals rather than tea/coffee. And foods like broccoli and spinach have iron in them. This site is great for nutrient info: http://http://www.whfoods.com/genpage.php?tname=nutrient&dbid=70

Can your doc not tell you how long it takes for the tablets to work or give you info on the injection?

Krusty_Clown

And just in case any proof were required: proof

metricspaces

Thanks. Anyone have any info on how long it took them to get their iron levels back up? And whether injections are available?

How Strange

First off, this is NOT medical advice but is based on my experience last year.

I found out in December that I was slightly anemic. The doctor put me on a months course of iron tablets.

However, you shouldn't take iron without consulting a doctor first. You can also have too much iron in your system which is quite dangerous so speak to a doctor about the best type of iron supplement for you.

You don't say if you're male or female. If you're female then you really should consult a doctor as your period will also affect your iron levels especially if they're low.

I'd suggest you really increase your intake of all dark green vegetables - spinach, kale, cabbage, broccoli. I find the first three better for iron. Eat some lean steak a couple of times a week, maybe make beef stews and things like that and if you can stomach it have some lambs liver. I love it but most people hate it.

Drink a pint of guinness every now and then too.

If you do all this you'll have to watch out for constipation which is an unfortunate side effect of all an increased iron intake.

skater1

Again this is not medical advice but based on experience (my mother takes galfer tablets) your iron levels increase rather quickly on these tablets, hence taking them daily, to keep levels up. Never heard of an iron injection. I think its something that you need to supplement regulary.

Im a vegetarian runner to take Spatone every day... its liquid so its far easier on my (weak) stomach. Mix it with orange juice. Vitamin C helps the body absord iron. Green veg and cereals are also good natural sources of iron.

kennyb3

Also do you drink much tea? it is said to inhibit iron absorption, i only found this out early this year

metricspaces

Thanks for the feedback. I'm male and did speak to my doctor after I got my blood test results. But I'm just wondering what other peoples experiences were with this in reality, and whether I'd realistically have any chance of improving my iron level enough before the marathon (i.e. in less than two weeks).

I'm not too interested in solving this long term, as I can worry about that after the marathon. I just want to do as much as I can to get it sorted as much as I can before the marathon. So that's why I was wondering if there's an injection - as I'm guessing that would get your levels higher a lot quicker than tablets.

I do drink tea\coffee, but I've stopped that after reading about it on the net that it inhibits iron absorption - not that my GP told me! Lord knows why these guys get paid so much. It's seems they just aren't interested unless there something "really wrong" with you. I read in one report that tea can inhibit iron absoprtion by well over 60% - the sort of thing you think a GP should be telling you.

hunnymonster

What did your doctor recommend? If nothing, then do nothing. If you're not sure, go back to the doctor (or a dietician) and find out. Injections are available but would only be used when there is a real clinical need. If you don't get the advise you want from the first doc, get another one. There are some really great GP's out there.

I assume the value you mentioned was your ferritin level? 12 is the lower end of the normal range. You might not be able to donate blood with that level, but would still be perfectly healthy. Being male helps.


Iron supplementation (when there is a real need) is often prescribed for 3 months, but for example, after blood donation, women are given a 7 day course of ferrous sulphate and that is generally sufficient. A side effect of iron is constipation. Not something I'd want in the run up to a marathon.

My own experience is that my iron tends to be a bit low when I don't pay attention to it. When I try to eat healthy, I tend to drop a lot of the cereals and red meat from my diet and this combined with a lot of running miles (100+ a week) can leave me a bit low. Nothing that paying a bit of attention to my diet doesn't fix though. There is an assumption amongst marathon runners that they fall into the category where they are mechanically cleaving the iron out of their haem by running. The reality is is a small subsection (mostly female, mostly really long distances, mostly vegetarian) that are seriously affected. That said everyone is different so you really should go back to the doc if it is something that concerns you.

Racing Flat

Are you vegetarian? Non-meat based iron more difficult for the body to absorb AFAIK. Red meat 3 times a week as rare as you can take it is best. Taking vitamin C (from fruit, vegetables etc.) at the same time increases aborbability I think. Sorry I can't answer on 'quick remedies' but it isn't something I'd be taking too lightly as in hoping to sort it out after the marathon. You should see a medic or dietician who has experience with endurance sports. Is it your Haemoglobin leveks or your ferritin/iron stores that are down? One takes a lot longer than the other to sort out...I'm not sure if doing a marathon on low iron levels can psuh you further down in terms of ferritin/iron stores and if so if running the marathon might have long term effects? But I know a few people who were out for a very long time becuase there iron stores dropped so low. Sorry my terms may not be correct. Need to speak to an expert really. Are you in Dublin? The Human Performance Lab at Trinity might be able to help you.

Racing Flat

hunnymonster wrote: »

There is an assumption amongst marathon runners that they fall into the category where they are mechanically cleaving the iron out of their haem by running. The reality is is a small subsection (mostly female, mostly really long distances, mostly vegetarian) that are seriously affected. That said everyone is different so you really should go back to the doc if it is something that concerns you.

Thanks for that informative post HM. Just wondering, is it true that the higher your Haemoglobin levels are (within healthy limits) the better you'll run, all else remaining equal?

metricspaces

Nope, I'm not a vegaterian and I'd eat red meat every week.

From what I remember, the Doc said my I'm low in iron (12 point something), but my haemoglobin levels were OK. Either way, I feel dead tired and on the edge of falling asleep most of the time..grrr.

Magnet

I eat steak rare and liver on a regular basis with mash and peas its devine!!
Also i take a handful of "Special liver formula" tablets every other day available in the Tony Quinn shops http://www.tonyquinn.com/index.php?page=shop.product_details&flypage=flypage1&product_id=54&category_id=1&manufacturer_id=0&option=com_virtuemart&Itemid=1

They`re absolutely fantastic for that extra boost and my lungs never give out!!!

Milesandmiles

Hi,

I've had iron issues and have to work really hard to keep my levels up. I have absolutely no medical experience but here's what I found.

- I get regular tests done. If you're looking at one test in isolation it could be misleading. What's normal for you may be different to what's normal for your training partner. I have relatively low levels but so have the rest of my family. It's only after a while when you've had a couple of tests that you will be able to build up a profile.

- You have to relate it to your training. If you've just been doing heavy mileage your levels will be depressed but they will rise a bit when you taper.

- You don't say whether you are male or female. That's relevant. Men's haemoglobin levels are about 2.0 higher than womens. The figure of 12, is it your haemoglobin (hb) or your ferritin?

- It's pretty hard to get iron injections. They are on "named prescription" or something like that. So they're v pricey..... about 200e for 10 + whatever the doc charges to administer. If you have a DPS card you can use that. In my experience they do start to work within 3 weeks. At best you could only get two a week and some people find them v severe on the gluts.

- As somebody else mentioned liquid iron is easier to absorb. However the amount of iron contained in spatone is low. You could try floravital or floradix. Your pharmacist will tell you but I think they have a higher iron content. Galfer didn't work for me but people differ. Also you prob know this but caffine inhibits the absorption of iron so don't take supplements with your cuppa!!!

Hard Worker

Iron works in synergy with vitamin C, zinc, B vitamins, folic acid and others. Make sure your iron supplement has all these with it.
Also, do not take any caffeine while taking your iron supplement as it will inhibit absorption.
From experience, you would need to be taking the supplement for at least two weeks for it to "kick in".

gerard65

Racing Flat wrote: »

Thanks for that informative post HM. Just wondering, is it true that the higher your Haemoglobin levels are (within healthy limits) the better you'll run, all else remaining equal?

According to Bob Glover in The Competitive Runners Handbook 'iron supplements do not allow you to run farther if you are not iron-deficient. In fact, excess iron is dangerous to your health'.

metricspaces

Milesandmiles wrote: »

Hi,

I've had iron issues and have to work really hard to keep my levels up. I have absolutely no medical experience but here's what I found.

- I get regular tests done. If you're looking at one test in isolation it could be misleading. What's normal for you may be different to what's normal for your training partner. I have relatively low levels but so have the rest of my family. It's only after a while when you've had a couple of tests that you will be able to build up a profile.

- You have to relate it to your training. If you've just been doing heavy mileage your levels will be depressed but they will rise a bit when you taper.

- You don't say whether you are male or female. That's relevant. Men's haemoglobin levels are about 2.0 higher than womens. The figure of 12, is it your haemoglobin (hb) or your ferritin?

- It's pretty hard to get iron injections. They are on "named prescription" or something like that. So they're v pricey..... about 200e for 10 + whatever the doc charges to administer. If you have a DPS card you can use that. In my experience they do start to work within 3 weeks. At best you could only get two a week and some people find them v severe on the gluts.

- As somebody else mentioned liquid iron is easier to absorb. However the amount of iron contained in spatone is low. You could try floravital or floradix. Your pharmacist will tell you but I think they have a higher iron content. Galfer didn't work for me but people differ. Also you prob know this but caffine inhibits the absorption of iron so don't take supplements with your cuppa!!!

I'm 100% male! So I think 12 point something is dead low from what I've read.

I'm pretty sure the doc said my iron levels were very low, but my haemoglobin levels weren't very low - so maybe that's why the doc was not too worried.

From a bit of reading, I think that being low in iron but not in hg indicates that I've used up a lot of my iron, but i'm not anemic. However if I didn't replace my iron quickly my hg count with start to drop?

Also, from some reading, I got the impression that because my haemoglobin aren't very low it shouldn't be affecting my performance - but it sure feels like it is affecting my performance.

Anyway, it sounds like with only a week and a half to go, the best I can do is take my Galfer tablets and avoid anything that inhibits the absorption of iron, and hope for the best! Only wish I'd found this out a month ago!

CaoimheX

Iron levels are measured by ferritin levels which is a protein that iron binds to so the body can use it without it being toxic.
Iron levels in the body have a direct correlation to ferritin levels.
It is measured in ng/ml which is nanograms per mililitre.
A nanogram is 10 to the power of minus 9 of a gram.
A millilitre is one thousanth of a litre.
Normals levels range from 50ng/ml to 300ng/ml .

Haemoglobin levels are measured in grams per decilitre(one tenth of a litre).
13.5 g/dl to 17.5g/dl is normal for a man.
11.5 g/dl to 15.5g/dl is normal for a woman.

--amadeus--

metricspaces wrote: »

I'm planning on running the Dublin marathon this year and got a blood test done a few weeks ago, just got my result today. My iron levels are way down, at 12 point something.

I'm feeling really tired all the time now this last week or two (like I'm going to fall asleep!). And even short runs are a struggle compared to how they used to be (4/5 miles)

Why are you assuming that these two are linked?

Fair enough if the doctor said so but there are dozens of reasons for fatigue, ranging from the mild (too much caffeine for example) to teh moderately serious (sleep apnoea).

MrCreosote

--amadeus-- wrote: »

Why are you assuming that these two are linked?

Fair enough if the doctor said so but there are dozens of reasons for fatigue, ranging from the mild (too much caffeine for example) to teh moderately serious (sleep apnoea).

A good point by amadeus. It could be another reason causing both.

I'd stick overtraining on the list of possibilities as well.

Milesandmiles

--amadeus-- wrote: »

Why are you assuming that these two are linked?

Fair enough if the doctor said so but there are dozens of reasons for fatigue, ranging from the mild (too much caffeine for example) to teh moderately serious (sleep apnoea).

I disagree amadeus, fatigue and iron defficiency are linked. There's a massive correlation between the two. Feeling like you're going to fall asleep sounds extreme metric spaces. There are possibly other reasons for your tiredness, but chances are high that iron defficiency is a strong contributory factor.

--amadeus--

Oh yeah, I know they are linked but it doesn't sound like the OP is so dramatically low as to have them almost falling asleep. Getting a medic to check for other underlying causes might not be a bad idea.

tergat

metricspaces wrote: »

I'm planning on running the Dublin marathon this year and got a blood test done a few weeks ago, just got my result today. My iron levels are way down, at 12 point something.

I'm feeling really tired all the time now this last week or two (like I'm going to fall asleep!). And even short runs are a struggle compared to how they used to be (4/5 miles).

I started taking Galfer iron tablets twice a day (each tablet contains 100mg elemental iron)

But I'm wondering how quickly this will get my iron levels up?

Also, does anyone know if you can get an injection to get your iron levels up quicker?

metricspaces,

I think you a received a lot of good advice on here from peoples own experiences. Two things not mentioned are 'Intensity of training' and 'Mental aspect'. In my experience when I had athletes in intense training Haemoglobin and Ferritin levels would be lower than say returning after a break to easy running. These naturally increased when easing down on intensity or taking full rest. Also as stated already drinking vit c rich drinks with main meals and no tea/coffee helps increase iron absorption from the food. Also some red meat and green vegetables help. My athletes also took galfer daily with orange juice when needed and stopped when on breaks.

In my experience when an athlete felt run down I would suggest they back off a bit and run easy, this always helped. It is mentally engrained in your head now that your blood test results were not as good as you would perhaps have liked and you are also feeling tired since then etc. This may partly have to do with receiving your test results and your mind getting negative. Back off the pace, think positive, get more sleep and stop worrying all will be good. After the marathon rest up and restore those Iron levels, but seek medical advice first.

Tergat

tergat

One thing I forgot to mention was an Olympic athlete who is a close friend of mine got a test done in England once something called a blood ion test if I remember correctly. It cost a lot of money but it basically analysed the blood inside out, nothing was left untouched. It was found that mercury was inhibiting iron absorbtion due to eating a lot of deep sea water fish (those ones that swim deep down in the sea and end up full of mercury). Interesting stuff!!!

Tergat

metricspaces

--amadeus-- wrote: »

Why are you assuming that these two are linked?

Fair enough if the doctor said so but there are dozens of reasons for fatigue, ranging from the mild (too much caffeine for example) to teh moderately serious (sleep apnoea).

Two things really:

1) Because the doc said my low iron levels would explain my tiredness
2) Because nothing else has changed in my lifestyle over the last month or two. (apart from of course increasing my mileage - but usually after a hard week of running I'd not feel like falling asleep all the time...but instead feel a bit low on energy and have a heavy feeling in my legs, all of which would go after one or two runs the following week.)

metricspaces

CaoimheX wrote: »

Iron levels are measured by ferritin levels which is a protein that iron binds to so the body can use it without it being toxic.
Iron levels in the body have a direct correlation to ferritin levels.
It is measured in ng/ml which is nanograms per mililitre.
A nanogram is 10 to the power of minus 9 of a gram.
A millilitre is one thousanth of a litre.
Normals levels range from 50ng/ml to 300ng/ml .

Haemoglobin levels are measured in grams per decilitre(one tenth of a litre).
13.5 g/dl to 17.5g/dl is normal for a man.
11.5 g/dl to 15.5g/dl is normal for a woman.

Thanks. I was searching for these ranges, couldn't find them!

So, if I've got ferritin levels of 12.x, then I'm way out. I'm pretty sure this is the case. But I'm getting a copy of my results today to double check. I'll see what my Haemoglobin levels are at also.

stevie_b

tergat wrote: »

One thing I forgot to mention was an Olympic athlete who is a close friend of mine got a test done in England once something called a blood ion test if I remember correctly. It cost a lot of money but it basically analysed the blood inside out, nothing was left untouched. It was found that mercury was inhibiting iron absorbtion due to eating a lot of deep sea water fish (those ones that swim deep down in the sea and end up full of mercury). Interesting stuff!!!

Tergat

fish from the mackerel family e.g. tuna contain mercury. from reading reports before it's not advised to eat more than the equivalent of a can or two of tuna a week (pity - cos i love it). mercury levels build up in the fish's system over time, and similarly in people.

RedB

stevie_b wrote: »

fish from the mackerel family e.g. tuna contain mercury. from reading reports before it's not advised to eat more than the equivalent of a can or two of tuna a week (pity - cos i love it). mercury levels build up in the fish's system over time, and similarly in people.

Any idea which sized cans (standard or snack size) as I've just polished off a standard 130g drained weight one for my lunch and would do so regularily!:eek:

EC1000

hunnymonster wrote: »

When I try to eat healthy, I tend to drop a lot of the cereals and red meat from my diet

Sorry to go a bit off topic (and this might be a stupid question anyway) but why does healthy eating involve dropping cereals and red meat?

stevie_b

RedB wrote: »

Any idea which sized cans (standard or snack size) as I've just polished off a standard 130g drained weight one for my lunch and would do so regularily!:eek:

i'm not sure, sorry. i wouldn't be too worried over the size of the can though (unless your eating a couple of cans a day or something ridiculous like that).

i reckon you'll live

stevie_b

EC1000 wrote: »

Sorry to go a bit off topic (and this might be a stupid question anyway) but why does healthy eating involve dropping cereals and red meat?

i don't think HM meant dropping them completely.... but maybe substituting them for things like porridge for breakfast, and more lean meat such as chicken or fish?

scottreynolds

metricspaces wrote: »

Two things really:

1) Because the doc said my low iron levels would explain my tiredness
2) Because nothing else has changed in my lifestyle over the last month or two. (apart from of course increasing my mileage - but usually after a hard week of running I'd not feel like falling asleep all the time...but instead feel a bit low on energy and have a heavy feeling in my legs, all of which would go after one or two runs the following week.)

Not to try to take the thread off topic but these symptoms also are the same as warning signs of over training. Have you been getting plenty of rest days and been taking an easier week one week in four?

Pharma

I had a ferritin level of 9ng about 18 months ago. I was getting out breath walking up stairs despite being able to run at 730mile pace for hours. Any races I did were terrible in the worst I ran 19 something for 5k. I was running 70 miles a week

Anyway started taking Galfer once a day. At the start I couldn't run without needing the jacks urgently. After a week or so I could take them no problem. It took about 3 months to feel better. I have to still take the tablet every day and now my ferritin is up to the 40ng level. It is still not high but my body just seems to need a lot. It has nothing to do with diet as I eat a hell of a lot of red meat and vegetables. The most plausible explanation I heard is haematuria post running from the kidneys taking a beating during running.

Now I'm down into the 16min range for 5k and feeling good. It takes ages but be patient. Red blood cells have a lifespan of 120 days so to get back to normal is going to take a while. As for asking a pharmacist or a doctor, don't bother all they will tell you to do is stop running. Health professionals get no training when it comes to sports. Its all geared towards keeping old people alive for as long as possible.

metricspaces

Pharma wrote: »

I had a ferritin level of 9ng about 18 months ago. I was getting out breath walking up stairs despite being able to run at 730mile pace for hours. Any races I did were terrible in the worst I ran 19 something for 5k. I was running 70 miles a week

Anyway started taking Galfer once a day. At the start I couldn't run without needing the jacks urgently. After a week or so I could take them no problem. It took about 3 months to feel better. I have to still take the tablet every day and now my ferritin is up to the 40ng level. It is still not high but my body just seems to need a lot. It has nothing to do with diet as I eat a hell of a lot of red meat and vegetables. The most plausible explanation I heard is haematuria post running from the kidneys taking a beating during running.

Now I'm down into the 16min range for 5k and feeling good. It takes ages but be patient. Red blood cells have a lifespan of 120 days so to get back to normal is going to take a while. As for asking a pharmacist or a doctor, don't bother all they will tell you to do is stop running. Health professionals get no training when it comes to sports. Its all geared towards keeping old people alive for as long as possible.

Thanks! With a week to go, my iron and feritin levels will be what they will be . I'll take my gafler tabs and hope for the best.

Every third week is a rest week for me in my training. I hit the peak max miles in my training over a month ago (44 miles). So, it's not that I'm not used to the distance and recovering afterward.

McConkey

hey metricspaces,
have had/have similar problems with anaemia-confusion here re levels could be because results can be given as either ng/ml or pmol/l.

Had levels of 9.5 a few years ago and got them to 13.1 in two months after being prescribed galfer twice a day. Had a level of 19.2 after 4 months and 11 months after that the level was up to 55.5 (ferrous fumerate has the highest absorption rate of any of the irons available, BNF) It takes time to get the numbers up so just following your doctors advice will get you there.

I was exausted the whole time when the iron was low but also had B12 and folate deficiency. Used to sleep about 15 or 16 hours a day....if I ate anything I'd promptly go off to sleep! Was shocking really and it happens so slowly that you almost don't notice that you are not the active person you were a few months before. By then you are too wrecked to cook properly and it can become a vicious circle.

Here is a piece about anaemia and sport-granted it's technically from women's pov but a few of the points made by other posters earlier are reiterated here:
http://www.pponline.co.uk/encyc/0247.htm

Mc