Strong evidencemineral
Iron for Low Stamina
Iron is critical for oxygen transport via hemoglobin and muscle oxygen storage via myoglobin. It also supports mitochondrial cytochrome function. Even subclinical iron deficiency (low ferritin, normal hemoglobin) reduces exercise capacity.
How strong is the research?
Strong evidence
Based on a randomised controlled trial (RCT) — the gold standard for establishing cause and effect.
Research source
SourceDellaValle DM et al. · The Journal of Nutrition 2014How much to take
18–36 mg
Test ferritin before supplementing. Athletes and menstruating women are at higher risk of depletion. Target ferritin >30 ng/mL.
When to take it
Best taken: empty stomach