Iron

Iron is a trace mineral, meaning we only need a little bit for proper functionality.  The RDA for men and post menopausal women is 8mg/day; it is 18mg/day for women up to age 50.  Iron is important to the ability of the red blood cells to transport oxygen from the lungs to the cells, tissues, and organs.  It also aids in healthy immune function, brain development, and energy production.

Iron deficiency, unfortunately, is all too common in the United States.  As a result, one's physical performance may suffer.  However, more than 45mg/day of iron could lead to death; however, iron toxicity is unusual.  It is important to get enough iron without going over.

Heme sources (animal products) are the best food source for iron.  However, fortified foods, soy, dried fruits, legumes, and dark green leafy vegetables are good non-heme sources.  Supplements should be taken only under doctor recommendation.

A proper level of minerals is important for athletic performance. A slight drop in mineral status affects an athlete's performance (Lukoski, 2004).  Proper nutrition is important for everyone's performance levels at work and at play.  Interesting food for thought. 

Lukaski,H.C. (2004).  Vitamin and mineral status: effects on physical performance.  Retrieved April 16,  2012 from http://hdl.handle.net/10113/42756.