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Iron-Rich Foods for Energy and Performance

Iron-Rich Foods for Energy and Performance

Persistent fatigue and brain fog aren't always about sleep or stress. For many people — especially athletes — iron is the missing piece.

Perform

By Citadel Health Store

• 6 min read

Iron-Rich Foods for Energy and Performance

You train hard, eat well, and still feel like you're running on empty. The culprit might be closer to your plate than you think. Iron deficiency is a common but often overlooked cause of fatigue and brain fog. Approximately 5% of Australians have iron deficiency anaemia, and many more have low iron levels without even knowing it. Many might think that only women can suffer from iron deficiency, but many athletes, especially endurance athletes, have been diagnosed with it.

What Is Iron?

Iron is a mineral that participates in many body functions. For instance, it transports oxygen in the blood and helps our energy metabolism and immune system function properly. For athletes, low oxygen transport capacity can lead to reduced athletic performance. 

Iron depletion and iron deficiency anaemia are caused by a lack of iron. Iron depletion means that haemoglobin levels are normal, but stored iron, ferritin, is low. Iron deficiency anaemia means that your haemoglobin levels and ferritin levels are below normal.

Iron deficiency can be caused by many things, such as inadequate diet, blood loss, or exercise. Especially pregnant women, children, people who frequently donate blood, and women with heavy menstrual bleeding can be at risk.

Two Types of Dietary Iron

There are two types of dietary iron:

Haem iron (animal-based, most absorbable):

  • Beef, lamb, kangaroo, chicken, fish
  • Offal (liver, kidney), particularly rich sources
  • The body absorbs this form of iron the most efficiently.

Non-haem iron (plant-based):

  • Spinach, lentils, beans, nuts and seeds, iron-fortified cereals
  • Less easily absorbed, but still valuable, especially for vegetarians.

Iron-Rich Food for Energy and Ways to Boost Your Iron Absorption

There are several natural ways to increase your iron levels and boost your energy. Eating iron-rich foods regularly can increase your iron levels well, especially if you pair them with vitamin C, because it helps the iron to absorb into your body. Try drinking a glass of orange juice with your breakfast or eating a piece of fruit after a meal that includes beans. On the other hand, coffee, tea, and calcium-rich foods can inhibit iron absorption, so try to space these out from your main iron-rich meals where possible.

Athletes lose more iron through sweat and exercise than the average person, so maximising absorption from food is even more important for maintaining energy and performance. The same is true for pregnant women, women with heavy menstrual flow, and children. It is essential to take care of yourself and your iron levels, since getting the iron levels up after a deficiency can take even six months.

Don’t Self-Diagnose Iron Deficiency

Make an appointment with a doctor if you think you may be iron-deficient. Fatigue, paleness, and dizziness can be symptoms of many other health conditions as well, and it is essential that you get the appropriate treatment.

FAQ

  1. What are the best iron-rich foods for energy? The best iron-rich foods for energy are those high in haem iron, as it is absorbed most efficiently by the body. These include beef, lamb, kangaroo, chicken, and fish. If you follow a plant-based diet, spinach, lentils, beans, and iron-fortified cereals are good non-haem options.
  2. How do I know if I'm low in iron? Common signs of low iron include persistent fatigue, brain fog, pale skin, shortness of breath during exercise, and reduced performance. However, these symptoms can also indicate other health conditions, so the only way to know for sure is through a blood test. Ask your doctor to check both your haemoglobin and ferritin levels for a full picture.
  3. Can I get enough iron on a plant-based diet? Yes, but it requires more planning. Plant-based iron (non-haem) is less easily absorbed than iron from animal sources. To maximise uptake, pair plant iron sources with vitamin C-rich foods, such as a glass of orange juice.
  4. What foods block iron absorption? Coffee, tea, and calcium-rich foods can inhibit iron absorption when consumed at the same time as iron-rich meals. If iron levels are a concern, try spacing these out; for example, have your coffee before or well after a meal.
  5. Should I take an iron supplement for better performance? Only if a blood test confirms your levels are low. Iron supplementation without deficiency is not recommended and can cause side effects. Always seek medical advice before starting iron supplementation.

References:

Australian Red Cross Lifeblood. Iron Deficiency. Accessed 19.2.2026. https://www.lifeblood.com.au/patients-recipients/blood-plasma-platelets/reasons-for-a-transfusion/iron-deficiency

Iolascon A., Andolfo I., Russo R., Sanchez M., Busti F., Swinkels D., Martinez P., Bou-Fakhredin R., Muckenthaler M., Unal S., Porto G., Ganz T., Kattamis A., Franceschi L., Cappellini M., Munro M., Taher A. 2024. Recommendations for diagnosis, treatment, and prevention of iron deficiency and iron deficiency anemia. Accessed 19.2.2026. https://pmc.ncbi.nlm.nih.gov/articles/PMC11247274/

Takahashi R., Hata K., Okamura K., 2025. Iron Deficiency in Athletes - Challenges and Future of Sports Nutrition. Accessed 19.2.2026. https://esmed.org/iron-deficiency-in-athletes-insights-for-sports-nutrition/

Victoria State Government, Department of Health, Deakin University. Iron and Iron Deficiency. Accessed 19.2.2026. https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/iron

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