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Iron absorption is a highly regulated process because the body is unable to excrete excess iron. In cases of excess, iron accumulates in the body, which can impact the function of various organs, including the liver, pancreas, and thyroid. (source)
Iron accumulation can impair the function of vital organs throughout the body, like the liver, thyroid, and pancreas, leading to fatigue and impaired metabolic processes. This can hinder athletic performance and recovery. Optimal iron levels are crucial for efficient oxygen transport in the blood and organ function, supporting work capacity and systematic efficiency. Proper regulation of iron absorption helps maintain overall health and enhances athletic performance.
Supplement with Green Tea Extract: Green tea consumption has been shown to interfere with iron absorption. (source) Green tea is rich in polyphenols that can bind to iron and form insoluble complexes, which decreases the bioavailability of iron. (source) Recommendation: Supplement with at least 500 mg of green tea extract daily.
Supplement with Quercetin: Quercetin, a dietary polyphenol, interferes with cellular iron absorption pathways, leading to reduced iron absorption and bioavailability. (source, source) Recommendation: Supplement with at least 200 mg of quercetin daily.
