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3.5/5 Moderate evidence

Micronutrient evidence brief

Iron

Can improve iron status and may help endurance capacity when deficiency is present, especially in higher-risk athletes.

Useful when deficient endurance / health 5 linked sources Content audit 2026-05-04

Headline Finding

2024 athlete meta-analysis: oral iron raised ferritin and hemoglobin; VO2max benefit depends on low baseline iron.

Dose Context

Use blood work and clinician guidance; iron is not a casual pre-workout ingredient.

Important Caveat

Iron-replete users are unlikely to benefit, and excess iron can be harmful. Gastrointestinal side effects are common.

Source Drawer

Linked Research

5 papers and evidence links - audit 2026-05-04
  1. Meta-analysis Athlete iron meta-analysis
  2. Systematic review Female athlete systematic review
  3. Systematic review IDNA athlete systematic review
  4. Meta-analysis Non-anaemic deficiency meta-analysis
  5. Systematic review Mineral performance systematic review

How To Read This Rating

The score reflects evidence that the supplement does its stated job. Some jobs are direct, such as strength, endurance, or recovery; others are indirect, such as sleep, mood, appetite, or health support. A real effect can still receive a cautious practical rating when dose, safety, product quality, or audience fit remain uncertain.

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