Iron Up! Red Dates & Blood-Boosting Foods

When it comes to running or training, planning your workouts is only half the story. To truly perform at your best, what you eat matters just as much. The right nutrition fuels your runs, speeds recovery, and keeps your body resilient. One nutrient that plays a powerful role for active women is iron.

Why Iron Matters

If you’ve ever felt unusually tired, struggled to maintain your pace, or noticed extra fatigue around your period, low iron could be part of the reason. Iron is essential for:

• Carrying oxygen in your blood

• Powering energy production

• Supporting muscle recovery 

Women are at higher risk of deficiency because of menstrual blood loss. Combine that with the demands of endurance training, and it’s no surprise that many active women experience dips in energy, slower recovery, or even anemia. Getting enough iron isn’t just about preventing fatigue, it’s about building stronger, more resilient performance from the inside out.

Red Dates: A Natural Blood-Booster

For centuries, red dates (jujubes) have been known as a tonic for energy, vitality and blood health. For women who run or train regularly, they offer unique benefits:

• Iron-rich support: Their natural iron content helps replenish healthy blood, important for oxygen delivery during endurance activities. 

• Faster recovery: Antioxidants in red dates help reduce oxidative stress from training, easing muscle soreness and supporting quicker recovery. 

• Sustained energy: Natural sugars and complex carbs provide a steady energy lift - ideal as a pre-run snack or mid-training boost without the crash of processed snacks.

• Hormone support: Traditionally used to nourish blood and restore balance during and after menstruation, helping active women feel supported across their cycle.

Other Blood-Boosting Foods 

Beyond red dates, plenty of other iron-rich foods can help build and maintain healthy iron stores in the body: 

• Plant-based (non-heme iron): spinach, kale, lentils, beans, pumpkin seeds, oats

• Animal-based (heme iron): lean red meat, poultry, fish, shellfish, eggs

Tip: Heme iron is absorbed better than non-heme iron. For better iron absorption, pair iron-rich foods with vitamin C sources (like citrus or berries), and avoid tea or coffee during meals since they can interfere with iron uptake.

Training, Periods & Iron Needs

Athletes and runners often require more iron intake than the average woman. Even mild deficiency can leave you short of breath on easy runs or struggling to hit your usual pace. Regularly adding iron-rich foods helps smooth out energy dips, support recovery, and keeps performance steady throughout the cycle. Here are some easy ways to add more iron into your routine:

• Blend pumpkin seeds into a smoothie

• Add lentils or beans to soups 

• Add tuna or salmon to salads

• Swap one snack for a red date and nut mix before training

• Brew red date tea as a recovery drink after long runs.
  
  

The Bottom Line

Iron is one of the most important nutrients for women, especially those who train and run. Without enough, both performance and recovery can take a hit. The good news is, supporting your iron levels doesn’t need to be complicated. By adding red dates, balancing your meals with iron-rich foods and making small snack swaps, you can keep your body strong, energized, and ready to run.