Iron is a vital mineral that plays a crucial role in your child’s growth, development, and overall wellbeing. It’s needed to produce haemoglobin, the protein in red blood cells that carries oxygen throughout the body. When children don’t get enough iron, it can lead to iron deficiency, which may cause fatigue, poor concentration, weakened immunity, and delayed development.

Signs of Iron Deficiency in Children

Some common signs of iron deficiency in children include:

• Pale skin
• Fatigue or low energy
• Poor appetite
• Increased susceptibility to infections
• Cold hands and feet
• Behavioural issues or irritability
• Craving non-food items (like ice or dirt – a condition known as pica)

If left untreated, iron deficiency can impact a child’s cognitive development, learning ability, and immune function.

What Causes Iron Deficiency?

There are several factors that can contribute to iron deficiency in children:

• Poor dietary intake: A diet low in iron-rich foods is a common cause, particularly in picky eaters or children following restrictive diets.
• Rapid growth: During periods of growth, such as infancy, toddlerhood, and adolescence, the body’s demand for iron increases.
• Low birth weight or prematurity: Babies born prematurely or with low birth weight may not have adequate iron stores.
• Chronic infections or inflammation: Ongoing illness or inflammation can impair iron absorption or increase iron loss.
• Food intolerances or gut health issues: Conditions like coeliac disease, leaky gut, or imbalanced gut bacteria can hinder nutrient absorption, including iron.

Foods That Support Healthy Iron Levels

There are two types of dietary iron:

• Heme iron, found in animal-based foods, is the most easily absorbed.
• Non-heme iron, found in plant-based foods, is less readily absorbed but still beneficial.

Iron-rich foods for children:

Animal sources (heme iron):

• Lean red meat (beef, lamb)
• Chicken and turkey
• Liver (in moderation)
• Eggs
• Fish and sardines

Plant-based sources (non-heme iron):

• Lentils and beans (kidney, chickpeas, black beans)
• Tofu and tempeh
• Pumpkin seeds, sunflower seeds
• Whole grains like quinoa and brown rice
• Leafy green vegetables (spinach, kale, silverbeet)
• Dried fruits such as apricots, prunes, and raisins

Boosting Iron Absorption

Certain nutrients and habits can significantly influence how well your child absorbs iron:

Nutrients that enhance absorption:

• Vitamin C: Found in fruits like oranges, kiwi, strawberries, and vegetables like capsicum and broccoli, vitamin C helps convert non-heme iron into a more absorbable form.
• B vitamins: Particularly B6 and B12, support red blood cell formation and overall iron metabolism.

Things that inhibit absorption:

• Dairy products: High calcium intake can block iron absorption when consumed with iron-rich meals.
• Tea (including herbal teas with tannins): Tannins bind to iron and reduce absorption.
• Phytates and oxalates: Naturally found in some grains and vegetables, they can interfere with iron uptake—though proper food preparation (soaking, fermenting, cooking) can reduce their impact.

What if my child does not eat meat?

Children who don’t eat meat can still get enough iron through a variety of plant-based foods, but it’s important to be mindful of both iron-rich foods and ways to boost absorption. Good sources of non-heme (plant-based) iron include legumes (like lentils, chickpeas, and kidney beans), tofu, dark leafy greens (such as spinach and kale), whole grains, pumpkin seeds, and dried fruits like apricots, prunes and figs. Because non-heme iron is less readily absorbed by the body than the heme iron found in meat, pairing these foods with vitamin C-rich options—like berries, citrus fruits, capsicum, or tomatoes—can significantly enhance absorption.

If you child is fussy with food and struggles to eat a wide variety of plant based iron foods, then a gentle natural supplement might be helpful.

Blood tests:

• If you are concerned about having a blood test for your child, see my tips on blood test for anxious children.  However, a blood test may not be necessary. 

How a Naturopath or Nutritionist Can Help

If your child shows signs of iron deficiency, it’s important to investigate the root cause, not just treat the symptoms. A naturopath or nutritionist can:

• Conduct a dietary assessment to identify gaps or inhibitors of iron intake.
• Recommend iron-rich meal plans that suit your child’s preferences and needs.
• Support gut health, addressing issues like poor digestion or microbiome imbalances that may hinder nutrient absorption.
• Suggest functional testing, such as iron studies or stool tests, to provide deeper insights into nutrient status and absorption.
• Prescribe supplements only if necessary, and in a form that’s gentle and well-tolerated by children.
• Work alongside your GP or paediatrician to ensure comprehensive and safe care.

Final Thoughts

Iron deficiency is common in children, but with the right dietary strategies and support, it can be addressed effectively. A naturopath or nutritionist can provide practical guidance to improve your child’s iron levels naturally and support their overall growth, immunity, and development.

If you’re concerned about your child’s energy levels, concentration, or eating habits, consider booking a consultation to explore whether iron deficiency may be a contributing factor.

Book a free 15 min chat with Jean to discuss your child’s health