Tag: iron deficiency anemia in teens

Low Iron in Teen Athletes: What Parents Should Know

Written in collaboration with Dr. Petra Hackenberg-Bauer, MD

School sports are back, and for cross-country runners and other athletes, that often means a quick return to higher-mileage training. When a teen runner suddenly seems more tired, struggles to keep pace, or says running feels harder than it used to, it is easy to blame a tough training schedule. However, there may be another reason worth considering: low iron.
Iron helps support red blood cells and the delivery of oxygen throughout the body. It also plays an important role in muscle performance and brain function, making it especially important during the teenage years. For athletes, those demands can be even greater.

Why teen athletes and runners may need more iron

According to the American Academy of Pediatrics, teen athletes may need more iron than their less-active peers. Girls ages 14 to 18 who menstruate need about 15 mg of iron each day, while female athletes may need up to 25 mg. Active teen boys may also need more than the standard recommendation of 12 mg per day.
High-impact exercise can also contribute to iron loss through something called foot-strike hemolysis. Repeated impact of the feet against the ground can damage red blood cells, which may contribute to iron loss over time. Despite the name, this isn’t limited to runners. Athletes in other sports involving repetitive foot strikes may experience it, too.
Parents should keep this on their radar, especially for teens who have menstrual periods, follow a vegetarian or vegan diet, or simply aren’t getting many iron-rich foods. Heavy or frequent periods can increase the risk even further.

Symptoms of low iron in teen athletes

Watch for changes that seem out of character for your runner, including:

• Unusual fatigue or weakness
• Dizziness
• Shortness of breath
• Trouble concentrating
• Irritability
• Frequent headaches
• A noticeable change in how they feel during training

More significant iron-deficiency anemia can cause extreme fatigue, muscle weakness, brain fog, a racing heart, cold hands and feet, or even cravings for ice or other non-food items.

Iron-rich foods for teen athletes

Iron-rich foods include beef, poultry, seafood and eggs, along with plant sources such as spinach, beans, quinoa, seeds, whole grains, and dried fruit. Pairing plant-based sources of iron with vitamin C-rich foods, such as berries, citrus fruits or peppers, can help the body absorb more iron.

Calcium is important for growing bones, but it can interfere with iron absorption when consumed at the same time as an iron-rich meal or iron supplement. If your teen needs to increase their iron intake, talk with their pediatrician about how to balance both nutrients rather than cutting back on calcium.

When to talk with your pediatrician about low iron

If your teen’s energy, concentration, or athletic performance has changed and you are concerned about low iron, talk with their pediatrician. The team at Anderson Hills Pediatrics can help determine whether further evaluation or testing is appropriate. Blood tests, including hemoglobin and ferritin, can help determine whether iron deficiency is the problem. Iron supplements may be recommended when needed, but they should be taken under a healthcare professional’s guidance.

Sports are good, but they can also ask a lot of growing bodies. If your athelete seems to be working harder but feeling worse, don’t assume they simply need to push through it. Sometimes their body is telling you it needs something more.

This information is intended for general educational purposes and is not a substitute for medical advice from your child’s healthcare provider. 

Reference: Low Iron in Teens: Symptoms, Daily Iron Needs & Best Foods