The Victorian Institute of Sport (VIS) Nutrition Manager and Advanced Sports Dietitian, Kylie Andrew, notes that low iron is one of the most common issues she encounters in athletes, particularly women.
“The main symptom we see is fatigue,” Andrew explains.
“But it’s not the same as being busy or missing a night’s sleep. It’s a different type of tiredness. Athletes notice their performance drops away, their training feels flat, and over time they may stop seeing improvements.”
That fatigue, she stresses, doesn’t just affect the physical side of performance. Iron plays a vital role in transporting oxygen throughout the body to both muscles and the brain, so it can also affect brain function.
“It can impact concentration, focus and mental sharpness as well,” Andrew said.
“That matters in competition, but also outside sport, whether it’s school, exams, or work. Low iron isn’t just a performance problem; it’s a well-being problem.”
Andrew explains that some groups of athletes face higher risks than others.
“Female athletes are especially at risk because of regular menstrual cycles and ongoing iron loss,” she said.
“Endurance athletes also lose more iron through that associated training load. Combine the two and the risk skyrockets.”
The consequences for performance are significant. When iron stores are depleted, athletes not only struggle on competition day but also lose the benefits of consistent, high-quality training.
“If you’re not performing at your peak in training, you won’t be ready for competition,” Andrew says.
“It’s a double hit to the system, you feel fatigued on the day, but you’re also underprepared because your training hasn’t been of the highest quality.”
At the VIS, food is always the first step in addressing the problem. Andrew says diet provides the safest and most sustainable foundation. Red meat remains the richest source of iron, options like beef, lamb, kangaroo and even liver. But she stresses it’s not just about eating steak every night as a potential solution.
“Athletes sometimes think they need to overhaul their whole diet, but it’s really about regular, manageable choices,” Andrews explains.
“There are plenty of other foods that contribute to an increase in iron levels. Fortified cereals, leafy greens, lentils and legumes, and when you combine those with vitamin C-rich foods, the body absorbs iron far more effectively.”
But knowing the right foods is only half the challenge. Andrew says the athletes who see the biggest improvements are those who stick with the plan over time.
“Compliance is everything,” she says.
“Whether it’s choosing the right foods, or taking supplements as prescribed, or both. Consistency is what makes the difference. It’s those daily habits that turn into performance gains.”
The VIS Nutrition team takes a broad view, embedding dietitians across sport programs to ensure athletes receive tailored support. From one-on-one consultations and competition planning to hydration testing, recovery strategies, and even practical education, such as cooking sessions or supermarket tours, the program equips athletes with the knowledge and skills to fuel themselves effectively.
“At the VIS, we have the capabilities to do it all in-house. From blood testing through to nutrition planning and, if needed, medical treatments like infusions,” Andrew says.
Having such a wide variety of performance support services embedded at the VIS means athletes don’t lose precious time chasing appointments and results externally.
“It streamlines everything,” Andrew says.
“We can test, interpret, and act straight away. Time is critical in high-performance sport, where even small delays can cost athletes valuable preparation.”
Even with expert support, the responsibility ultimately lies with the athlete. Andrew is clear about the single biggest factor in success. “Support services give athletes every opportunity to succeed,” Andrew says.
“Ultimately, it comes down to the individual, their choices, their consistency, and their commitment are what make the real difference in managing low iron.”
