Introduction
Are you constantly battling fatigue, brittle nails, headaches, dizziness, or shortness of breath? If you’re an athlete, these symptoms might be impacting your performance and overall well-being. When you approached your healthcare provider, were your concerns dismissed due to the vague nature of these symptoms? It’s frustrating to feel unheard, particularly when it comes to health issues that affect your daily life. In this blog, we aim to shed light on the importance of understanding low ferritin levels and how they can significantly impact athletes.
“If your medical provider isn’t digging deeper to find out the underlying reasons behind why your ferritin levels are low, this blog is for you!”
Key Benefits of Micronutrients and Macronutrients
In recent discussions, particularly during our Masterclass on macro tracking, we emphasized the often-overlooked role of micronutrients and minerals. While macronutrients are essential, micronutrients are the unsung heroes that facilitate numerous bodily processes, including energy production.
The Role of Micronutrients
Micronutrients are critical for various bodily functions, including the production of energy, which is heavily dependent on these small but mighty nutrients. Remember your high school science classes, where the Kreb’s cycle seemed irrelevant? It turns out, understanding these pathways is crucial for energy production and iron transport in the body.
The Role of Copper and Magnesium
The mitochondria, often referred to as the powerhouse of the cells, require copper to create ADP (adenosine diphosphate), the precursor to ATP (adenosine triphosphate), which is the body’s primary energy currency. Similarly, magnesium is vital for converting ADP to ATP. Without sufficient copper and magnesium, energy production can be severely compromised.
Iron and Ferritin: Understanding the Distinction
Many people confuse iron with ferritin, but they are distinct. Serum iron measures the amount of iron in the blood, whereas ferritin indicates how much iron is stored in the body. The body requires about 25 mg of iron daily, recycling 24 mg and thus losing about 1-2 mg daily. Consuming a diet rich in iron is crucial, but understanding how to effectively utilize and store that iron is equally important.
The Importance of Copper in Iron Metabolism
The body needs sufficient copper to regulate iron metabolism. Without bioavailable copper, iron can become trapped in tissues, leading to symptoms of anemia despite adequate iron levels. This underscores the need for a holistic approach to addressing low ferritin levels.
Steps to Increase Ferritin Levels
Simply taking iron supplements without addressing underlying micronutrient deficiencies is not a sustainable solution. Instead, consider these steps:
- Find a trusted provider: Seek a healthcare partner who understands the pathways that maximize energy production by increasing bioavailable micronutrients and promoting gut health.
- Eat your micronutrients: A diet rich in specific foods can support iron metabolism. Consuming foods high in copper (like beef, oysters, potatoes, mushrooms, dark chocolate, and chickpeas) and magnesium (found in nuts, seeds, dark leafy greens, legumes, whole grains, fish, and dark chocolate) is essential. Additionally, Vitamin A from sources like beef liver, grass-fed butter, and cod liver oil can support copper utilization and iron mobilization.
Conclusion
The topic of ferritin and iron is complex, and it can feel overwhelming. It is crucial to adopt a whole-body perspective rather than isolating one issue or micronutrient. We encourage you to seek support from practitioners who are committed to understanding the root of your symptoms without resorting to a quick-fix supplement approach. For personalized support in increasing your ferritin levels, consider applying for 1:1 coaching. Together, we can navigate the complexities of this issue to enhance your athletic performance and overall health.
Remember, your health is paramount, and understanding the intricate balance of nutrients can empower you to make informed decisions that support your body’s unique needs.
