Food First + The Hepcidin Rule Key Takeaway Dietary iron is the foundation — but how and when you take iron matters as much as how much. The hepcidin rule means alternate-day dosing actually builds stores faster than daily dosing. And blindly taking iron with calcium can weaken bones — a critical safety issue for runners. --- Food First: Dietary Iron Sources Before reaching for a supplement, build the dietary foundation. There are two types of dietary iron, and they are NOT crea...

Food First + The Hepcidin Rule Key Takeaway Dietary iron is the foundation — but how and when you take iron matters as much as how much. The hepcidin rule means alternate-day dosing actually builds stores faster than daily dosing. And blindly taking iron with calcium can weaken bones — a critical safety issue for runners. --- Food First: Dietary Iron Sources Before reaching for a supplement, build the dietary foundation. There are two types of dietary iron, and they are NOT crea...