Why Runners Need More Iron (and How a Fish Can Help)

Fun Fact for Runners (and Anyone Who’s Ever Felt “Heavy-Legged”)

Did you know that athletes, especially runners, are more prone to iron deficiency? There’s even a term for one of the causes: Foot strike haemolysis. Every time your foot hits the ground, some red blood cells burst. Over time, this leads to iron loss that can creep up on you.

Most men need about 8mg of iron daily, and menstruating women around 18mg but runners may need up to 30% more just to break even.

Our in-house Registered Dietitian (and yes, also my wife), Jessica Lazar, says:

“All athletes should regularly test their iron levels, especially if they menstruate or have symptoms like fatigue, restless legs, heaviness in the limbs or hair loss. Blood testing is easy and affordable through your GP or Dietitian. Catching iron deficiency early makes a huge difference to both health and performance.”

When it comes to treatment, Jessica takes a holistic approach.

“We work on improving iron absorption through food, choosing supplements wisely, and referring for infusions when necessary. One of my favourite food-based tools is the Lucky Iron Fish.”

What’s the Lucky Iron Fish?
It’s a simple, reusable cooking tool made from food-grade electrolytic iron. You simmer it for 10 minutes in acidic liquid (like water with lemon or vinegar), and it infuses your food or drink with a gentle, absorbable dose of iron. It’s clinically proven, lasts for 5 years, and is safe for the whole family.

Jessica has had us using the Lucky Iron Fish in our kitchen for 7 years now, and as a (very amateur) runner, it’s helped me increase my daily iron intake by around 40%—no pills needed.

She’s doing one stock run this year, and pre-orders are now open via her site:
👉 Pre-order the Lucky Iron Fish here

Once they arrive in South Africa, you can collect from our practice or have one couriered to your door. Questions? Drop Jessica a line at info@thegreendietitian.co.za.