Iron Levels

Iron supports oxygen transport and energy metabolism.

Sources and absorption

Type	Sources	Notes
Heme iron	Beef, lamb, poultry, fish	Higher absorption
Non-heme iron	Beans, lentils, tofu, spinach, fortified grains	Absorption improves with vitamin C
Inhibitors	Coffee, tea, calcium with high-iron meals	Can reduce absorption

Match intake to needs and preferences. Monitor energy and training quality.

Micronutrients are vitamins and minerals needed in small amounts for normal function.

B vitamins support energy metabolism, red blood cells, and nervous system function.

Protein Quality reflects amino acid profile and digestibility.