Iron in health and performance

Question 1

What are the 2 forms of iron?

Answer 1

Ferrous - FE+2,
Ferric FE+3

Participates in a redox reaction
- antioxidant to pro-antioxidant

Question 2

When was iron fortification first introduced?

Answer 2

WW2

Question 3

What are the functions for iron?

Answer 3

• Oxygen carrying
• Energy production
• Cytochrome p-450 enzymes
• Antioxidant function

Question 4

Where is myoglobin found?

Answer 4

In the muscle

Question 5

How much iron is in our body?

Answer 5

3-5g in total

Question 6

How much iron do we absorb per day?

Answer 6

0.5-2mg per day

Question 7

How long do red blood cells last?

Answer 7

120days

Question 8

What is the storage form of iron in the liver?

Answer 8

Ferritin (20%)

Question 9

How is the iron transported?

Answer 9

Transferrin (3%)

Question 10

How is iron regulated

Answer 10

In the gut - in the mucosal cells in the intensities for 3 days

How much you need is how much is absorbed.

Question 11

Blood transferrin delivers iron to bone marrow and other tissues - TRUE or FALSE?

Answer 11

TRUE

Question 12

When iron stores high liver converts some ferritin to ___________

Answer 12

Hemosiderin

Question 13

Where does the iron in circulation come from?

Answer 13

Recycling of erythrocytes

Question 14

2 mg/kg d supplementation recommended for exclusively breast-fed from 4 months till
introduction of iron-containing foods. TRUE or FALSE

Answer 14

FALSE - 1 mg/kg

Question 15

Around how much iron do men absorb?

Answer 15

~ 6% dietary iron

Question 16

How much of an increase of iron do you need if you are vegetarian?

Answer 16

RDA is 1.8 times non-vegetarian

Question 17

Women of childbearing age absorb ______ dietary iron

Answer 17

~ 13%

Question 18

What inhbits iron, mainly non-haem?

Answer 18

Phytates and polyphenols, calcium (both), tanins

Question 19

What helps to absorb iron?

Answer 19

Vitamin C - Absorbic acid, alcohol

Question 20

What is the number 1 reason for nutritional deficiency in the world?

Answer 20

Poverty

Question 21

What is normal Hb for adult males?

Answer 21

13.0-18.0 g/dL

Question 22

What is normal Hb for adult females (not pregnant)?

Answer 22

11.5-16.5 g/dL

Question 23

Iron deficiency erythropoiesis is…..

Answer 23

Erythropoiesis diminishes as iron supply to marrow reduced

Question 24

Iron deficiency anaemia is…..

Answer 24

Hb production falls resulting in anaemia

Question 25

What are the signs and symptoms you are iron deficiency?

Answer 25

- Epithelial abnormalities: angular stomatitis, glossitis, koilonychia - Pica: developmentally inappropriate eating - Restless Leg Syndrome - Symptoms usually occur when Hb <8 g/dl

Question 26

What will anaemia do to you?

Answer 26

Reduced HB and oxygen carrying capacity Lower immunity Slow/stop child development Always feeling cold Affect performance Problems in pregnancy

Question 27

What are forms of treatment of IDA?

Answer 27

Supplements - ferrous sulphate or ferric sulphonate 150 – 180 mg/day Intramuscular or intravenous iron therapy Food fortification

Question 28

What can too much iron in the body do?

Answer 28

Build up in the heart, endocrine liver, and cardiac failure | Too much is toxic.

Question 29

What is the genetic disorder of build up of iron which is inherited?

Answer 29

Haemochromatosis

Question 30

What type of athletes are at risk?

Answer 30

Females, adolescents, vegetarian

Question 31

What are the iron dietary recommendations for athletes?

Answer 31

1.3 – 1.7 higher for athletes, 1.8 times higher for | vegetarian athletes

Question 32

What my cause deficiency in athletes?

Answer 32

``` Erythropoiesis Haemolysis GI bleeding Sweating, Haematuria ```

Question 33

What are the impacts on athletes if the have IDA?

Answer 33

- Impairs erythropoiesis - Decreases O2 transport, - Reduced VO2max - Reduced time to fatigue