Iron is one of the most overlooked nutrients in a dancer’s diet, yet it’s critical for stamina, focus, and performance. Research shows that more than half of female ballet dancers are iron deficient, and dancers with heavy training schedules or restrictive eating habits are at even higher risk. In this episode, Rachel Fine explains why iron matters, who’s most vulnerable to deficiency, and how dancers can meet their iron needs with food-first strategies.

You’ll learn:
✅ Why iron is vital for oxygen delivery, energy, and focus
✅ The top risk factors for iron deficiency in dancers
✅ Why plant-based dancers are more vulnerable (and how to adapt)
✅ Common signs of deficiency—and when to seek medical testing
✅ Food-first strategies to boost iron intake
✅ How vitamin C helps enhance absorption of plant-based iron
✅ What to know about supplements—and why testing comes first
✅ Quick recipe ideas rich in iron for busy dancers

📅 Perfect for: dancers experiencing fatigue, plant-based dancers, parents supporting fueling at home, and educators guiding performance nutrition.

📖 Read the full blog: https://dancenutrition.com/iron-for-dancers/

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Rachel Fine, Registered Dietitian Nutritionist, Certified Sports Nutritionist, Certified Eating Disorder Specialist, and Certified Counselor of Intuitive Eating works with dancers to help them build supportive relationships with both food and body. 

Disclaimer: This is produced for informational purposes only. This information is general, not specific to you. The information in this podcast does not substitute for medical advice. The viewer assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program.

Timestamps ⬇️ (Skip to the section you need!)

0:00 – Introduction: Why Iron Matters for Performance
Why sport dietitians focus on iron and its role in performance nutrition.

0:48 – Iron as a Nutrient of Focus
Many dancers miss the mark on iron; considerations for daily iron needs.

1:38 – Iron Deficiency in Female Dancers
More than half of female ballet dancers are iron deficient; prevalence in adolescent females.

2:02 – Role of Iron in the Body
Iron transports oxygen via hemoglobin, supporting stamina, focus, and overall performance.

2:28 – Why Dancers Are at Risk
Restricted dieting, disordered eating, allergies, intolerances, clean eating, and plant-based diets increase risk.

3:43 – Impact of Restrictive Eating and Busy Schedules
Unintentional undereating further elevates risk of deficiency.

4:01 – Non-Modifiable Risk Factors
Menstruation and timing of iron absorption after intense exercise can increase deficiency risk.

4:49 – Identifying Iron Deficiency Risk
Symptoms like fatigue overlap with normal dancer experiences; process of elimination for risk assessment.

5:19 – Key Risk Prompts for Dancers
Questions about hours danced, heavy periods, eating consistency, vegetarian/vegan diets, and disordered eating.

6:36 – Severe Deficiency: Anemia
Dizziness, lightheadedness, and decreased performance; importance of medical evaluation.

7:12 – Food-First Approach to Iron
Animal-based (heme) and plant-based (non-heme) iron sources; importance of variety and abundance.

8:00 – Enhancing Plant-Based Iron Absorption
Pair non-heme iron foods with vitamin C to increase absorption (e.g., lemon on greens, tomato sauce with lentils).

8:34 – Iron Supplements: Safety and Strategy
Consult a doctor or dietitian before supplementing; supplements may interact with medications and cause stomach issues.

9:23 – Support Through The Healthy Dancer®
Personalized meal plan evaluation, food-first strategies, and free 7-day trial to meet daily iron needs.