Sport supplementation in athletes can have different goals, such as improving performance, maintaining good health, or even preventing potential negative outcomes or nutritional deficiencies. In this context, the search for supplements that can support any of these objectives is of great practical interest. One such supplement is lactoferrin.
What is lactoferrin?
Lactoferrin is a protein that belongs to the glycoprotein family (a protein bound to carbohydrates). It naturally occurs in various parts of the human body (e.g., breast milk) and can also be obtained from cow’s milk for supplementation purposes.
Lactoferrin has the ability to strongly bind to iron, sequestering it and preventing various bacteria or microorganisms from using it to grow [1]. Additionally, it helps regulate iron levels in the body by promoting efficient absorption at the intestinal level.
For these reasons, lactoferrin plays several roles, including antimicrobial activity, immune system regulation, antioxidant effects, anti-inflammatory properties, and iron homeostasis [1].
Benefits of lactoferrin supplementation in athletes
Athletes are often subjected to periods of high-intensity and high-volume training or competition. These periods can weaken the immune system, increasing the risk of infections such as respiratory tract infections (e.g., the common cold) [2–4]. Supplementation with lactoferrin has been shown to help maintain normal respiratory system function [5,6] and reduce the incidence of respiratory tract infections [6]. Moreover, lactoferrin supports the normal functioning of the immune system by reducing pro-inflammatory molecules in the body [6]. Therefore, its use may be especially relevant during periods of intense training when the immune system is under considerable stress.
As mentioned earlier, lactoferrin also helps regulate iron levels. Although few studies have been conducted in athletes, clinical studies in other populations at risk of anemia (e.g., pregnant women) have shown that lactoferrin supplementation can improve hemoglobin and blood iron levels with better tolerance and fewer side effects than other iron supplements [7,8]. It’s worth noting that athletes—especially women—are at greater risk of iron deficiency and iron-deficiency anemia [9].
Similarly, studies in non-pregnant female athletes—specifically long-distance runners—have shown that lactoferrin is effective in reducing the common occurrence of anemia in this group. In a clinical trial, athletes received iron supplements with or without lactoferrin for 8 weeks [10]. Results showed that the group receiving lactoferrin had a greater number of red blood cells and significantly higher levels of serum ferritin and blood iron. A performance test (a 3000-meter run) was conducted before and after the intervention. After supplementation, the athletes who took lactoferrin had lower lactate accumulation, suggesting more efficient clearance of this metabolite and better adaptation to effort—likely due to improved oxygen transport and enhanced metabolic efficiency. Overall, these findings indicate that iron deficiency and the resulting decline in sports performance—especially common in women—may be addressed with lactoferrin.
How to supplement with lactoferrin
The general recommended dose is 200 mg per day to help prevent the consequences mentioned above. It is advised to take it just before meals on an empty stomach to enhance absorption.
Conclusion
In conclusion, lactoferrin appears to be a promising supplement to support immune function, maintain iron balance, and consequently, improve athletic performance. This supplement may be useful not only as a treatment in adverse situations but also as a long-term preventive measure to preserve both health and performance.
