A study in PloS one evaluated an iron supplement for eight weeks in 23 young women with iron deficiency anaemia. After the clinical trial, there was a clear improvement in muscular endurance and a significant drop in the feeling of general physical and mental fatigue. For everyday life this means being able to sustain effort better and feeling less exhausted in daily tasks.
In this group of women with iron deficiency anaemia, increased haemoglobin and ferritin were associated with more muscular endurance and less fatigue. The finding is particularly relevant for women of childbearing age with heavy periods or low iron intakes, who often coexist with persistent fatigue. The research supports the role of iron supplementation as a tool to restore energy when iron stores are compromised.
Study shows iron improves muscular endurance and reduces fatigue in women with anaemia
The work was carried out on 23 women aged 18 to 30 with iron deficiency anaemia, i.e. reduced red blood cell production due to iron deficiency. For eight weeks they took a daily oral ferrous sulphate supplement providing 160 milligrams of elemental iron per day, divided into two doses.
Participants completed tests of leg muscle endurance, strength, aerobic capacity and fatigue questionnaires before and after the supplementation period. The researchers describe a significant increase in muscular endurance and a marked decrease in overall physical and mental fatigue, as well as an improvement in motivation and activity level. In contrast, overall aerobic capacity and maximal strength did not change significantly.
In practical terms, the results indicate that, when iron deficiency anaemia is present, recovering iron stores translates into being able to better maintain sustained effort, although not necessarily to run faster or lift more weight in the short term.
When iron is lacking, blood carries less oxygen and muscle fatigues sooner
Iron is a key mineral for making haemoglobin, the oxygen-carrying protein in red blood cells. It is also involved in muscle myoglobin and in enzymes that manage energy production within the mitochondria. When reserves are low, less oxygen is carried in the blood and less efficient fuel is available to the muscle.
In the study, after eight weeks of supplementation, haemoglobin increased by about 18 per cent and ferritin, which reflects iron stores, rose by more than 60 per cent. With more haemoglobin, each heartbeat can deliver more oxygen to the tissues, making it easier for the muscle to sustain repeated contractions without exhausting itself as quickly. This improvement in oxygen supply and energy machinery fits with the observed increase in muscular endurance.
The reduction in mental fatigue also makes physiological sense. The brain is very sensitive to changes in oxygen supply and energy balance. A more efficient blood system, with red blood cells well charged with haemoglobin, may contribute to a subjective feeling of greater clarity and less mental exhaustion, which was reflected in the trial questionnaires.
Daily habits supporting iron and energy in women at risk of anaemia
Beyond supplementation, lifestyle influences how the body manages iron and energy. A diet that combines animal sources of iron, such as lean meat, fish or eggs, with legumes and nuts helps to maintain a regular intake. Accompanying these meals with foods rich in vitamin C, such as citrus fruits, peppers and kiwi fruit, helps the intestinal absorption of the non-heme iron present in vegetables and pulses.
Coffee and tea should also be consumed in moderation around the main meals, as their tannins can reduce iron absorption. Regular physical activity, adapted to energy levels, improves cardiovascular and muscular efficiency, although in phases of marked anaemia it may be necessary to adjust the intensity. Adequate night’s rest completes the picture, as red blood cell production and maturation also benefit from a stable circadian rhythm.
These habits are not a substitute for specific intervention in the presence of diagnosed anaemia, but they create a favourable environment for the body to make better use of iron from the diet and, if used, from a food supplement.
How Nutribiolite’s iron complex with vitamins aligns with this evidence on fatigue and endurance
Although the trial focused on a ferrous sulphate preparation, the central message is clear – when the body has sufficient iron, oxygen-carrying capacity improves and feelings of fatigue are reduced. Nutribiolite’s Iron Complex with vitamins builds on that same physiological foundation, offering iron as an essential nutrient for the normal maintenance of red blood cells and haemoglobin, and integrating it into a formula that incorporates key B vitamins and vitamin C.
The combination of iron with vitamins such as vitamin C and various B vitamins seeks to support processes that are already described in human physiology, from normal red blood cell formation to energy metabolism and the reduction of tiredness and fatigue. In this way, iron does not act in isolation, but within a nutritional context that takes into account common cofactors in energy production pathways and blood cell synthesis.
The study in young women with iron deficiency anaemia provides further support for this approach. It shows that when iron deficiency is corrected, muscular endurance improves and fatigue is reduced, which is reflected in a more physically and mentally enduring daily life. A supplement such as Iron Complex with vitamins fits into the routine of adults who already take care of their diet and physical activity and who are looking for additional physiological support in managing fatigue associated with low iron availability.
Iron supplement with vitamins C and B vitamins, designed for adults who wish to physiologically support their daily energy and vitality.
Final summary on iron, fatigue and daily habits
The trial in young women with iron deficiency anaemia shows that eight weeks of iron supplementation can result in more muscular endurance and less overall physical and mental fatigue. Improved haemoglobin and ferritin account for much of these changes, because it allows blood to carry oxygen more efficiently to muscles and brain.
For everyday life, the message combines science and common sense. Taking care of iron intake, supporting normal red blood cell formation and maintaining a consistent routine of food, movement and rest are pillars for sustaining energy. Iron supplements with vitamins, such as Iron Complex with vitamins, are along the same lines of physiological support, always within a balanced lifestyle.
This content is for informational purposes only and is not a substitute for the advice of a healthcare professional.
Frequently asked questions
What exactly did the study on iron and fatigue in young women show?
The clinical trial in women aged 18-30 years with iron deficiency anaemia found that eight weeks of iron supplementation clearly improved leg muscle endurance and reduced overall physical and mental fatigue. These changes were accompanied by marked increases in haemoglobin and ferritin.
Why does iron deficiency anaemia cause so much fatigue?
In iron deficiency anaemia, there is less haemoglobin and therefore less oxygen-carrying capacity in the blood. Muscles and brain receive less oxygen than they need, which results in a feeling of exhaustion, less physical stamina and often mental fatigue and difficulty concentrating.
How long does it usually take to notice the effects of iron supplementation?
In the study, changes were assessed after eight weeks, by which time improvements in muscular endurance and fatigue were already noticeable. On a practical level, many people notice a progressive difference over several weeks as haemoglobin and iron stores normalise.
What role do vitamins play alongside iron in a food supplement?
Vitamins, especially vitamin C and several B vitamins, are involved in energy metabolism and the normal formation of red blood cells. Combined with iron, they can support in a coordinated way the pathways that support energy production and oxygen transport, which is consistent with the goal of reducing fatigue.
Who might an iron complex with vitamins like Nutribiolite make sense for?
It may suit adults who suspect low iron availability due to lifestyle or diet and who are looking for physiological support for energy and vitality. It should always be understood as part of a broader strategy that includes a varied diet, regular physical activity and professional monitoring when there are signs of anaemia.
