Iron
Essential mineral for hemoglobin synthesis in red blood cells. Iron deficiency is common in endurance athletes (especially women and distance runners); supplementation in deficient individuals significantly improves endurance and fatigue.
A well-studied, foundational ingredient
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Effects reported in research
Correcting iron deficiency/anemia improves endurance and fatigue
Supports oxygen transport capacity
Also involved in cognitive function and immune response
Dosage & timing
- Supplementation should follow medical guidance based on deficiency severity.
- Typical range: 18–45 mg/day.
- Iron bisglycinate offers high absorption with reduced GI side effects.
Cautions
- •Excess iron causes oxidative damage — supplement only after confirmed deficiency.
- •May cause constipation and black stools.
- •Keep out of reach of children (overdose risk).
Supporting research
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