Iron for Dancers: Energy, Endurance, and Audition Season Support

This year I'll be digging deeper into some micronutrients and other aspects of performance nutrition that are vital for dancers to know and understand. As I share with all dancers I interact with, we have an innate need to understand the WHY for nutrition before we'll even attempt the WHAT and the HOW.

Let's get started!

why iron matters for dancers

Iron plays a key role in transporting oxygen throughout the body.

For dancers, this directly affects:

• stamina across long rehearsal or audition days

• breath control and endurance

• thermoregulation (body temperature regulation)

• recovery between classes and performances

When iron status is low, dancers may notice fatigue that feels out of proportion to their training — especially during high-demand periods like audition season.

This doesn’t mean every tired dancer has low iron. But it does mean iron is an important factor worth understanding.

common signs iron might be low

Iron deficiency doesn’t always show up dramatically.

More often, dancers report:

• persistent fatigue despite adequate sleep

• feeling winded earlier than expected

• declining stamina across long days

• difficulty recovering between rehearsals

Because these symptoms can overlap with under-fueling, stress, or heavy training blocks, context matters.

why dancers are at higher risk

Several factors increase iron needs or losses in dancers:

• menstruation

• high training volume

• limited recovery windows

• restricted or inconsistent intake (intentional or unintentional)

Audition season often compounds these factors — long days, irregular meals, stress, and disrupted routines can all affect intake.

iron-rich foods (that actually fit a dancer's schedule)

Iron comes in two forms:

• Heme iron (more easily absorbed): meat, poultry, fish

• Non-heme iron: beans, lentils, tofu, spinach, fortified grains

Both forms contribute to overall iron intake, and a variety of sources across the week can support adequacy.

Helpful absorption tips:

• Pair iron-rich foods with vitamin C (citrus, berries, peppers)

• Limit pairing iron-heavy meals with large amounts of coffee or tea, as compounds in these beverages can reduce iron absorption (Clark)

This doesn’t mean meals need to be “perfect.” Consistency matters far more than optimization, especially during busy training or audition seasons.

should dancers supplement iron?

Iron supplements are not something to take casually.

Because excess iron can cause harm — and because some individuals absorb iron more efficiently than others — supplementation should only be considered after:

Laboratory testing

The gold standard is the body iron model, which typically includes measurement of serum ferritin and soluble transferrin receptor (sTfR). These markers together provide a more accurate picture of iron status and are less influenced by inflammation than ferritin alone. Additional markers, such as mean corpuscular volume (MCV), can offer supporting information about red blood cell size and production. (Nieman)

Individualized assessment

Symptoms, training load, menstrual history, and overall energy intake all matter when interpreting labs.

Professional guidance

Supplementation decisions should be made with a qualified healthcare or nutrition professional to ensure appropriate dosing and monitoring.

Fatigue alone isn’t a reason to supplement — especially during busy seasons when multiple factors can affect energy, recovery, and performance.

iron, energy availability, and performance

Low iron can coexist with inadequate energy intake — and the two often influence each other.

When dancers are under-fueled:

• iron intake may be insufficient

• absorption may be impaired

• fatigue may worsen

This is why addressing overall fueling patterns is often the first step.

Learn how consistent fueling supports energy and stamina inside The Dancer’s Edge – Energy + Stamina Protocol.

takeaway

Iron supports performance — but it’s not a quick fix.

Supporting iron status starts with:

• regular meals

• adequate energy intake

• variety across the week

During audition season, the goal isn’t nutritional perfection.

It’s building a foundation that supports confidence, stamina, and long-term health.

references

Clark N. Nancy Clark’s Sports Nutrition Guidebook. 6th ed. Human Kinetics; 2019.

Nieman DC. Nutritional Assessment. 7th ed. McGraw Hill; 2019.

Russell JA. Dance Injuries: Reducing Risk and Maximizing Performance. 1st ed. Springer; 2025.

Saigal M. Nourishing Dance: A Guide to Nutrition for Dancers. Routledge; 2021.

Burgers are a great, iron rich food for dancers.