The Importance Of Iron For High Altitude Hiking

Healthy Iron levels are essential if you are planning an altitude hike or trek...

Often overlooked, it is one thing that make make a significant difference to your performance and comfort while at altitude. 

However for some reason, no one is talking about it!

Today, I am going to share why iron is so important for altitude hikers and what you need to do to maintain healthy iron levels for your adventure.
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Why High Altitude Hikers Need Iron ​

Iron is a naturally occurring mineral in the body.

It is used for a number of things such as converting food to energy, protecting the immune system and maintaining cognitive function.

But what most concerns high altitude hikers is that iron is essential for the production of haemoglobin.

Haemoglobin is a protein found in our red blood cells whose primary role is to transport oxygen from the lungs to body tissues and muscles.

While we are at altitude, the air is literally thinner, and as a result our blood oxygen saturation levels drop.

One of the ways our bodies try to combat in the acclimatisation process this is to produce more haemoglobin.

However, if we don't have healthy iron levels the acclimatisation process can potentially be inhibited.

And is not a great thing...
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How To Know If your
​iron levels are low

There are a number of signs and symptoms which might indicate you re low in iron. 

These include:

• Unusual tiredness
• Paleness
• Shortness of breath during regular activities
• Headaches and dizziness
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However, while these might indicate low iron, they could mean a number of other things as well..

So the only real way to accurately determine your iron levels is to go see your doctor. They will do a simple blood test to determine if you are deficient.

Anyone who is planning an high altitude hike should get this done.

Which Foods Contain Iron ​

Iron comes from two main sources: 

Haem Iron

Haem iron is found in animal products such as meat, fish and poultry.
  
Great sources here include:

• Beef
• Lamb
• Chicken
• Pork
• Salmon
• Shellfish

Non-Haem Iron

Non-heme iron primarily comes from plant sources such as grains, vegetables and fortified foods.

These include:

• Green vegetables (such as spinach, broccoli, kale)
• Lentils and beans
• Grains
• Nuts and seeds
• Dried fruit

But the story doesn't stop there!

Where a lot of confusion happens, is that while some foods CONTAIN a lot of iron, the body has a very hard time actually absorbing this from certain foods.

And while we might think we are eating plenty of iron, the actual fact is you still might not be getting enough!

Here is a great graphic to break this down:
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Photo credit: MLA

How Can I Help My Iron Absorption? ​

If you are trying to raise your iron levels, there are a few things that will make a big difference:

Eat Vitamin C at Every Meal

Vitamin C greatly increases our absorption of non-haem iron. Foods that contain Vitamin C include: citrus fruits, red and yellow peppers, tomatoes and broccoli. You can see a full list here. 

Avoid Calcium Rich Foods at Mealtimes

High calcium foods such as milk, cheese or calcium supplements can greatly reduce iron absorption in the short term.. Try to avoid these foods when you are having an iron rich meal.

Avoid Coffee And Tea at Mealtimes

Both Coffee and Tea can hugely reduce iron absorption.

Try to avoid these at mealtimes and leave a couple of hours between consuming them and eating iron rich meals. 

Should I Supplement Iron?  
  
Iron supplements can be an effective way of increasing iron levels.

They are also often used by hikers at altitude to assist the acclimatisation process.

However (while rarer) overly high iron levels can cause the body quite a few issues.  
  
So please avoid self prescribing iron supplements and always be guided by your doctor.

You now should know exactly why iron is so essential for altitude hiking and have some clear direction on how to best increase it's levels in your body. Now just make sure you put this information to use!
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