Stay Healthy

Prevention Tips

How to prevent low iron?

Preventing low iron starts with smart, everyday habits—especially for young female athletes who lose iron through periods, growth, sweat, and training. Eat iron-rich foods daily (red meat, beans, spinach, fortified cereals) and pair them with vitamin C (oranges, strawberries, peppers) to boost absorption up to 6 times. Avoid coffee, tea, or dairy near iron meals, cook in cast-iron pans, and consider supplements if needed. This is general information only, not medical advice. Always consult your primary care physician for personalized guidance, testing, or treatment to address any health concerns safely. Regular ferritin checks help catch issues early so you stay strong and in the game.

What helps iron absorption?

Iron absorption can make or break your body’s ability to fight fatigue and keep energy high. To get the most out of iron-rich foods or supplements, pair them with vitamin C (think oranges, strawberries, bell peppers, or a glass of OJ) — it boosts absorption by up to 6 times. Avoid drinking coffee, tea, or calcium-rich dairy near meals, as they block iron uptake. Cooking in cast-iron pans adds extra iron, and spacing iron supplements away from antacids helps too. Simple habits like these maximize your iron stores, helping young female athletes stay strong, recover faster, and compete at their best.

Should I avoid calcium with iron?

Yes, you should avoid high-calcium foods or supplements when eating iron-rich meals or taking iron supplements, as calcium can block iron absorption. Dairy (milk, cheese, yogurt), fortified plant milks, calcium supplements, and calcium-rich antacids reduce iron uptake by up to 50–60%. To maximize absorption, keep a 1–2 hour gap between iron intake and calcium sources. This simple habit helps young female athletes maintain healthy iron stores, prevent fatigue, and stay strong in their sport. Always consult your doctor for personalized advice on diet and supplements.

Which foods are iron-rich?

Help your child stay strong and energized by including iron-rich foods in their daily meals. Kids love these tasty options: lean beef or turkey (great in burgers or tacos), chicken, fish, fortified breakfast cereals (many taste like their favorite treats), beans (in chili or burritos), lentils, spinach (hidden in smoothies or pasta sauce), and tofu. Pair them with vitamin C-rich foods like oranges, strawberries, or bell peppers to boost absorption up to 6 times. This is general information only, not medical advice. Always consult your child’s primary care physician for personalized guidance on diet, supplements, or any health concerns to keep them safe and thriving in their sport.

Thanks to the tips here, I now enjoy iron-rich meals and feel more energetic every day.

Amy B

★★★★★