Episode 27: The Iron Equation: Labs, Supplements, and Stories with Katie Kissane
Making Strides Podcast
English - November 22, 2023 16:01 - 50 minutes - 46.3 MBFitness Health & Fitness Medicine 100k 100mile 10k 50k 50mile coaching injury jogger medicine adamschwerdt Homepage Download Google Podcasts Overcast Castro Pocket Casts RSS feed
In this episode of the Making Strides Podcast, AJ and Adam sit down with registered dietician, Katie Kissane to talk about iron for endurance athletes. Check it out!
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5:00 Katie’s story and journey into dietetics
12:00 Supplementing without prior testing
14:30 AJ’s story of being anemic
15:30 Sex difference with anemia and definitions
19:45 AJ’s crazy supplement protocol
26:00 Inhibitors of absorption
30:15 What Iron does
37:00 Labs for athletes vs general population
41:15 Time frame for improvement and frequency of testing
46:00 Different forms and sources of iron
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https://pubmed.ncbi.nlm.nih.gov/33057935/
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AJ's Iron Supplementation Regimen that was mentioned:
Ferrous Sulfate Elixir, immediately after morning runs as much as possible for optimal hepcidin timing, 1/2tsp (22mg iron) Two [pure encapsulation] capsules (15mg iron EACH) right before bed LP299V probiotic supplement (Jarrow, 10B CFU) also right before bed——
Quotes:
“To just arbitrarily, without lab testing, supplement iron is a concern. It is toxic when consumed in too large of quantities.”
-Katie
“Everyone is very individual. Not everyone responds the same with iron supplementation. Sometimes it take connecting with a professional and investigate to solve things.”
-AJ
“Optimally, I like to see ferritin at 50-150 in athletes.”
-Katie
“Try not to take your supplement within a 1-2hrs of coffee/tea”
-Katie
“It looks good [iron] when compared to the general population, but the endurance athlete may have different values that we want to strive for which is an important distinction.”
-Adam
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