Iron for Kids: Signs of Low Iron and the Best Food Sources
The short answer: children need between about 6 and 15mg of iron a day depending on age, and most can get it from a mix of meat, fish, beans, fortified cereals and green vegetables. Tiredness, pale skin and getting out of breath easily can be signs of low iron. If you're worried, see your GP for a simple blood test before giving any iron supplement.
Why children need iron
Iron contributes to the normal cognitive development of children, to the normal formation of red blood cells and haemoglobin, and to normal oxygen transport in the body. It also contributes to the reduction of tiredness and fatigue and to the normal function of the immune system.
How much iron children need
| Age | UK reference intake |
|---|---|
| 1 to 3 years | 6.9mg a day |
| 4 to 6 years | 6.1mg a day |
| 7 to 10 years | 8.7mg a day |
| 11 to 18 years, boys | 11.3mg a day |
| 11 to 18 years, girls | 14.8mg a day |
Teenage girls need the most, because of periods, and UK surveys regularly find many fall short.
Signs of low iron
- Tiredness and lack of energy
- Pale skin
- Getting out of breath easily
- Frequent infections
- A poor appetite, or craving non-food things such as ice or soil
These signs can have lots of causes, so don't guess. Your GP can check iron levels with a blood test.
Who is more likely to be low
- Toddlers who drink a lot of cow's milk. Milk is low in iron and can fill them up, leaving less room for iron-rich food.
- Very fussy eaters who avoid meat, beans and greens.
- Children on vegetarian or vegan diets that aren't well planned.
- Teenage girls once periods start.
- Babies born early or with a low birth weight.
The best food sources
There are two kinds of iron in food. The kind in meat and fish is absorbed easily. The kind in plants is absorbed less well, but still counts.
- From animals: red meat, chicken (especially the darker meat), oily fish, eggs
- From plants: fortified breakfast cereals, beans, lentils and chickpeas, tofu, dark green vegetables, wholemeal bread, dried fruit such as apricots and raisins
Tips to help them absorb more
- Add vitamin C. Fruit, peppers, tomatoes or broccoli at the same meal help the body absorb plant iron.
- Keep tea away from meals. Tea can reduce iron absorption, and isn't suitable for young children anyway.
- Don't let milk crowd out meals. Offer milk as a drink with snacks rather than in huge amounts.
- Mix sources: spaghetti bolognese with a side of peppers, beans on wholemeal toast, fortified cereal with berries.
Iron supplements: only on medical advice
Don't give a child iron supplements unless a doctor has recommended them. Too much iron is harmful, and adult iron tablets are one of the most dangerous things for a young child to swallow by accident. Keep any iron tablets locked away.
Iron and magnesium
Iron and magnesium do different jobs, and both often run low in fussy eaters. Magnesium contributes to the reduction of tiredness and fatigue and the normal functioning of the nervous system. Our magnesium for kids contains magnesium only, no iron. If your child takes both, giving them at different times of day keeps things simple, as shown in the best time to give a child magnesium. If your child's diet is very limited, see our guide to fussy eaters and magnesium and do kids need vitamins?
Our magnesium
Liposomal Magnesium for Kids (Age 1+) is truly unflavoured, gentle on little tummies, and built for absorption. Magnesium contributes to the normal functioning of the nervous system.*
*Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Consult your healthcare provider before use if your child has a medical condition or takes medication.