Iron is needed to make haemoglobin, which carries oxygen around the body. Low iron can leave you tired, short of breath and struggling with training.

How much do you need?

• Men 19+: 8.7mg a day.
• Women 19–50: 14.8mg a day.
• Women 50+: 8.7mg a day.

Who is most at risk?

• Women with heavy periods.
• Pregnant women.
• Teenagers, especially girls.
• Endurance athletes.
• People on poorly planned vegetarian or vegan diets.
• Frequent blood donors.

Food sources

Haem iron (absorbed more easily): red meat, liver, poultry and fish. Non-haem iron: lentils, beans, tofu, dark green leafy vegetables, dried apricots, nuts, seeds and fortified breakfast cereals.

Boost absorption

• Pair plant iron with vitamin C — peppers, citrus, kiwi, tomatoes or broccoli.
• Avoid drinking tea and coffee with iron-rich meals; leave an hour or so.

Signs of deficiency

Tiredness, lack of energy, shortness of breath, pale skin, heart palpitations and headaches. If you suspect iron deficiency, see your GP for a blood test before taking supplements — too much iron can be harmful.