The Hidden Performance Killer: Iron Deficiency in Female Athletes

The Hidden Performance Killer: Iron Deficiency in Female Athletes

If you’re a woman who trains hard, you’ve probably felt it — the fatigue, the brain fog, the feeling that no matter how much you eat or sleep, your performance isn’t where it should be. What if the missing piece isn’t your effort, but your iron?

Iron deficiency is one of the most overlooked barriers to female performance. Unlike a simple lack of energy from not eating enough, low iron directly affects oxygen delivery to your muscles. Haemoglobin, the protein in red blood cells that carries oxygen, depends on iron. When iron levels are low, your muscles and brain get less oxygen, which can make high-intensity workouts feel impossible, slow your recovery, and even impact mood and focus.

Why Women Are More at Risk

Women are particularly susceptible to iron deficiency because of:

• Menstrual blood loss – even moderate periods can contribute to significant iron loss over time.

• High training volumes – endurance training increases iron demand through increased red blood cell turnover and sweat losses.

• Dietary restrictions – plant-based diets, calorie restriction, or avoiding iron-rich foods can reduce intake.

• Hormonal fluctuations – changes in oestrogen and progesterone can affect absorption and utilisation.

Even subtle deficiencies can impact performance, often without obvious symptoms. You might notice slower recovery, decreased endurance, persistent fatigue, or feeling “off” during workouts.

Spotting the Signs

Iron deficiency doesn’t always look like classic anaemia. Signs to watch for include:

• Unusual tiredness or low energy

• Brain fog, poor focus, or irritability

• Shortness of breath during workouts

• Elevated heart rate at lower intensities

• Pale skin, brittle nails, or hair thinning

• Heavy periods or irregular cycles

If you’re experiencing any of these, a blood test including ferritin, haemoglobin, and transferrin saturation is the most reliable way to know where you stand.

What Actually Works

Optimising iron isn’t about forcing more red meat down your throat or pushing through training exhaustion. It’s about strategic, science-backed steps:

1. Include iron-rich foods – red meat, poultry, lentils, beans, tofu, spinach, and pumpkin seeds.

2. Maximise absorption – pair plant-based iron sources with vitamin C (like citrus, peppers, or berries). Avoid coffee or tea immediately around iron-rich meals.

3. Understand your needs – endurance athletes, heavy trainers, or those with heavy periods often need more than the standard daily allowance.

4. Track, don’t guess – regular blood tests ensure you’re not relying on symptoms alone.

5. Supplement if necessary – only under guidance. Over-supplementation can cause digestive issues and interfere with other minerals.

Partnering With Your Body

Iron deficiency isn’t a personal failure — it’s a physiological signal that your body needs support. Ignoring it doesn’t make you stronger; it only increases fatigue, risk of injury, and frustration.

Training smarter isn’t just about your workouts or macros. It’s about listening to your body, identifying hidden barriers, and addressing them strategically.

Ready to Optimise Your Performance?

If fatigue, low energy, or stalled performance is holding you back, a personalised approach to hormones, nutrition, and lifestyle can make all the difference.

My 12-Week Hormone Coaching Container is designed for women like you: athletes, high performers, and trainers who want to unlock energy, optimise hormones, and build a performance foundation that lasts. You’ll get personalised guidance on nutrition, recovery, iron and micronutrient status, and lifestyle support so your training finally matches your effort.