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How Much Iron Do Kids Need?

Depending on their age, kids need different amounts of iron:

• Infants (7-12 months): 11 mg/day
• Toddlers (1-3 years): 7 mg/day
• Children (4-8 years): 10 mg/day
• Older Kids (9-13 years): 8 mg/day
• Teen Boys (14-18 years): 11 mg/day
• Teen Girls (14-18 years): 15 mg/day

Young athletes and those following a vegetarian diet may need additional iron.

Iron Requirements by Age

Infants who breastfeed tend to get enough iron from their mothers until 4–6 months of age. Around this time, iron-rich foods like fortified cereal and puréed meats are usually introduced. Breastfed babies who don't get enough iron should be given iron drops prescribed by their doctor. Babies given iron-fortified formula do not need added iron.

• 7-12 months: 11 mg/day
• 1-3 years: 7 mg/day
• 4-8 years: 10 mg/day
• 9-13 years: 8 mg/day
• 14-18 years, girls: 15 mg/day
• 14-18 years, boys: 11 mg/day

Risk Factors for Iron Deficiency

Infants at highest risk of iron deficiency include those who:

• Are born prematurely or have a low birth weight.
• Drink cow's milk or goat's milk before age 1.
• Aren't given other foods that contain iron after age 6 months.
• Drink formula that isn't fortified with iron.

Children at highest risk of iron deficiency include those who:

• Are ages 1 to 5 and drink more than 24 ounces (710 milliliters) of cow's milk, goat's milk, or soy milk a day.
• Have certain health conditions, such as chronic infections or restricted diets.
• Have been exposed to lead.
• Don't eat enough iron-rich foods.
• Are overweight or obese.

Adolescent girls also are at higher risk of iron deficiency due to menstruation.

Sources of Iron

There are two different types of iron:

• Heme iron: Found in meats, more easily absorbed by the body.
• Non-heme iron: Comes from plant sources like legumes, vegetables, and cereals.

Here are some foods that are rich in iron:

• Meats: Beef, lamb, pork, veal, liver, chicken, turkey.
• Fish: Babies under 1 year old should not eat shellfish such as lobster, shrimp, or scallops.
• Eggs: Do not give egg whites to babies under 1 year old.
• Grains and cereals: Iron-fortified cereals, whole grain breads, enriched bread, pasta, and rice.
• Legumes: Chickpeas, lentils, dried peas, and beans.
• Vegetables: Spinach, broccoli, Brussels sprouts, green peas, beans.

To help the body absorb even more iron, combine these foods with good sources of vitamin C, such as oranges, tomatoes, and red peppers. For example, serve an iron-fortified breakfast cereal with a glass of orange juice. Or top spaghetti with a meat and tomato sauce.

Iron Supplementation

Iron supplementation may be necessary for some children, especially those at higher risk of deficiency. Consult a healthcare provider to determine the appropriate dosage and form of iron supplements.

Final Thoughts

Understanding and addressing iron requirements in children is crucial for their growth, development, and overall health. Parents and caregivers should ensure that children receive adequate iron through a balanced diet that includes both heme and non-heme sources of iron. Regular check-ups with healthcare professionals are essential to monitor iron status and prevent iron deficiency anemia.

References

• National Center for Biotechnology Information. Iron Metabolism and Requirements in Early Childhood.
• Mayo Clinic. Iron Deficiency in Children.
• KidsHealth. Iron Needs of Babies and Toddlers.