What dose of ferrochel (iron bis-glycinate) should I take every other day to increase my ferritin levels to optimal ranges for high-level endurance performance?

Iron Supplementation for High-Level Endurance Athletes with Low Ferritin

For a high-level endurance athlete with your iron profile (ferritin 34 ng/mL, total iron 104, iron binding 361, saturation 29%, hemoglobin 15.7), you should take 100 mg of elemental iron from ferrochel (iron bis-glycinate) every other day to optimize ferritin levels for endurance performance.

Understanding Your Iron Status

Your current iron profile shows:

• Ferritin: 34 ng/mL (low for an endurance athlete)
• Hemoglobin: 15.7 (normal)
• Iron saturation: 29% (borderline)

According to sports medicine guidelines, endurance athletes should maintain ferritin levels above 30 ng/mL, with some experts recommending levels of 50 ng/mL or higher for optimal performance 1. Your current level of 34 ng/mL is just above the minimum threshold but likely suboptimal for your high training volume.

Recommended Supplementation Protocol

Dosage:

• 100 mg of elemental iron from ferrochel (iron bis-glycinate) every other day
• Take on an empty stomach for best absorption
• Consider taking with vitamin C to enhance absorption

This recommendation is based on sports medicine guidelines showing that iron supplementation in doses of approximately 100 mg ferrous iron can effectively improve iron status in iron-depleted athletes 2.

Rationale for This Dosage:

1. Iron bis-glycinate (ferrochel) has higher bioavailability than other forms of iron
2. Every-other-day dosing may improve absorption compared to daily dosing
3. Your ferritin level (34 ng/mL) indicates low iron stores but not severe deficiency
4. Your symptoms of fatigue and reduced training capacity are consistent with iron depletion

Monitoring Protocol

• Retest iron parameters after 8-12 weeks of supplementation
• Target ferritin level: 50-100 ng/mL for endurance athletes 1
• Monitor for gastrointestinal side effects (constipation, nausea)

Why Iron Status Matters for Endurance Athletes

Endurance athletes, particularly those training over 10 hours weekly, have increased iron requirements due to:

• Exercise-induced iron losses through sweat and gastrointestinal bleeding
• Increased iron demand for expanded red blood cell mass
• Exercise-induced inflammation that can block iron absorption via hepcidin 1

Low iron stores can significantly impact performance even before anemia develops by:

• Reducing oxygen transport capacity
• Impairing energy production in muscles
• Decreasing exercise economy and endurance capacity

Important Considerations

• Avoid excessive supplementation: Iron levels above 100 mg/day may cause gastrointestinal side effects and are not more effective
• Timing matters: Take iron supplements away from calcium-rich foods, coffee, tea, and dairy products
• Consistency is key: Improvement in iron stores typically takes 2-3 months of consistent supplementation
• Diet matters: Increase consumption of iron-rich foods (red meat, dark leafy greens, legumes)

By following this supplementation protocol, you should see improvements in your ferritin levels and, consequently, your endurance performance and recovery capacity within 2-3 months.