Episode 77 - What’s the best way to take iron supplements? | Dr Alannah McKay

Fueling Endurance - Nutrition for Runners, Cyclists & Triathletes

It’s an area where recommendations have evolved rapidly in the last few years with new research. In this episode, we speak to Dr Alannah McKay, one of the researchers whose work has led to these changes. You’ll learn whether it’s better to take tablets or liquid iron, the formulation of iron in supplements that’s most effective, the optimal dose and timing of supplementation, and the role of training or other nutrients in food on enhancing or reducing the effectiveness of your iron supplement.

Podcast Guest:

• Dr Alannah McKay - Australian Catholic University.

The study mentioned in the episode:

Alannah is currently recruiting female athletes in Melbourne for a study that puts the two most popular iron supplements in Australia head-to-head.

Who's eligible: Female runners and triathletes based in Melbourne, aged 18-45 years old, not using hormonal contraception and running ~40 km or more per week.

All eligible participants will have a free ferritin/hemoglobin assessment, with athletes that return a ferritin <50 ug/L receiving a free 12 week course of iron supplements.

What's required: Five x 20 minute visits to the ACU Fitzroy campus, 4 blood samples, completion of surveys to track symptoms from using iron supplements.

What's in it for you: Free iron screening, 3 months of iron supplements, tailored advice to improve your iron status, and free barista coffee following each visit to the university.

To find out if you are eligible: https://redcap.acu.edu.au/surveys/?s=9PEX3JPLXTHNFKYY

Fuelin:

This episode is supported by Fuelin, the world's first training-based nutrition app. It syncs with your training plan (in TrainingPeaks, Final Surge, and TriDot or Run Dot) and creates a personalised nutrition plan, built around your training schedule and tailored to your goals. You’ll see adjustments in your fuelling both within and outside of training sessions, using a traffic light system to adjust your carb intake to fuel appropriately for your needs.

To get 30% off your first month, go to https://www.fuelin.com/ and enter the code FE30 at checkout.

Fueling Endurance eBook:

At over 260 pages, the Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask. Covering the first two years of the podcast, the eBook contains additional insights, tips, and quotes from experts and athletes. Every copy sold helps cover the cost of making the podcast.

Purchase directly from https://fuelingendurance.com/ or search Fueling Endurance on Amazon for the Kindle version.