Low iron in kids
Low iron in kids is a common reason behind a lot of the struggles we see in the kids treated in clinic… but the answer isn’t always that everyone should be on a supplement, I like to investigate the reason why iron is low… and support the body to return to balance.
Iron is essential - not only does it supply the muscles with energy to play, it supports the immune system's resilience, the body to heal through quality sleep, mental health and cognition… it is the stardust that upholds our body’s vital force and the willpower of our spirit.
When iron is depleted, we don’t just see it in the darkened eyes and pallor of the skin… we see a diminished spark.
What does low iron look like?
Iron is a mineral of fire, it is a spark of motivation and drive. In our kids we can see they lose that motivation to play, they may also lose that spark of curiosity.
So in rebuilding iron we are not just replenishing the red blood cells, we are restoring vitality and drive.
Low iron doesn’t always show up as a dramatic drop - it can be subtle and slowly shift energy, emotions or focus over time - way before you're even thinking about testing.
You may notice:
Pale skin, dark circles under the eyes.
Fatigue or slow recovery after play
Breathlessness or feeling weak.
Picky eating, poor appetite or pica - eating non-food things like dirt, paper etc.
Frequent illness, slower wound healing.
Restless legs, difficulty with falling asleep.
Poor concentration or memory
Headaches or feeling dizzy.
Sensitive, teary or frustrated emotions.
Why is it low?
One of the first things to look at is the stage of development.
Babies
Babies can often have low iron levels if mum had inadequate iron stores when pregnant. Babies get their iron from their mumma and if mummas don’t have enough to give, they can start behind. That’s why assessing iron levels in pregnancy or preconception is so important.
Healthy babies are born with enough iron stores for 6 months, and this is why I recommend introducing iron rich foods around 6 months of age to maintain iron levels, slow cooked meats and veg are a great option.
If babies are born premature or with low birth weight, their risk for iron deficiency is higher.
As they grow, iron demand increases rapidly. Bodies are busy growing, building, moving, learning - toddlers and young children need regular dietary sources to continue to replenish their stores - especially after illness.
Picky Eaters
If we have a limited intake of iron-rich foods - especially seen in picky eaters or vegetarian eaters - iron will drop - if your family is vegetarian or vegan it can be hard to build up enough iron stores, so it’s important to monitor and consider supplementation if required.
Calcium blocks iron absorption - so the kids that favour a cows milk diet, or love their cheese and yogurt may be competing for their iron. Not only do these foods crowd out the iron rich foods like meats and veg in favour of the white food diet they can also disrupt the guts ability to absorb iron.
Gut Issues
Children who avoid iron rich foods such as meat in favour of more processed foods like breads, pasta, etc may be struggling with lower stomach acid - and therefore finding it harder to break these foods down in their digestive system and feeling uncomfortable eating them.
Poor absorption due to gut inflammation - either from food intolerances and irritable bowel syndrome (IBS) or other issues like coeliac disease, parasite infections, low stomach acid or an imbalanced microbiome can really hinder the absorption of iron which happens on the gut wall with the assistance of the microbiome. In some serious cases there can be intestinal blood loss due to gut damage.
If you are noticing gut issues in your family you may like to check out my free mini series on family gut health with an included recipe book - Wild Hearts, Nourished Roots.
Teen girls
It can be really common for girls to have heavy periods in their first few years of menstruation. If this is not supported then it can lead to deficiencies that become harder to manage into adulthood - I’ve seen this a lot!
Rebuild iron with Nourishment
Iron rich foods are foundational to rebuilding iron stores, but they aren’t always enough if the system is inflamed or depleted. Depending on the severity of deficiency, supplementation may be needed to restore levels, before maintaining them with a nourishing, balanced diet.
There are two different forms of iron. Haeme and Non-Haeme iron.
Haeme iron is sourced from animal based foods and has the highest absorption rate at 20-30%
Red meat - beef, lamb, kangaroo, venison - including mince as a great source.
Chicken - especially chicken liver Short cooked meat stocks with bone marrow
Eggs
Fish
I have a brilliant recipe for chicken liver pate, as well as short cooked meat stocks in the Wild Hearts, Nourished Roots mini series - get it for free HERE
Non-Haeme iron is sourced from plant foods and absorption is much lower at only 1-10% so this means if you are plant based you need to consume a lot more!
Legumes and lentils
Leafy greens like broccoli and spinach
Almonds and cashews
Pumpkin seeds and dried apricots
Fortified cereals, milks & breads.
Optimise absorption
We can optimise your absorption by combining our iron-rich foods with vitamin c found in lots of fruits and vegetables, especially those high in beta-carotene like in our yellow and orange varieties.
Folate also enhances absorption so get your folate rich leafy greens added to your plate! There is a reason nature provides high iron leafy greens like spinach with a high folate and high vitamin C content!
Combinations may look like:
Lentils with capsicum and carrots
Beef with broccoli
Eggs with spinach
Nuts with orange slices
Pate with fruits
Probiotics are also super helpful for optimising iron - but not just a random probiotic from the shelf. Strain specific probiotic therapy with supplementation may be necessary if there is a health condition or imbalance happening but for a broad spectrum of wild probiotics I love sauerkraut or kimchi or other fermented vegetables in the diet.
Check my free Wild Hearts, Nourished Roots mini series for my sauerkraut recipe!
What blocks absorption
I mentioned above that calcium competes for iron in the absorption race.
The main culprit is dairy products - high in calcium - blocking iron absorption when you combine with cheese, milk, yogurt etc. you are limiting your iron bioavailability.
So have your calcium sources away from your iron!
This goes for tea and coffee as well - they are rich in TANNINS which bind and prevent iron absorption - yes even your herbal teas can have tannins - so take away from food!
The other big iron blocker I mentioned above is gut inflammation - so if this is your issue… remember to come have a chat!
Iron does not work alone
Iron isn’t a solo player - it relies on a network of cofactors to be absorbed, transported, and used effectively. Without this balance, even iron-rich meals or supplements may not translate into restored energy.
Copper is essential for converting stored iron (ferritin) into usable iron (haemoglobin) so low copper can look like sufficient ferritin stores but low iron function and therefore low energy.
Zinc balances copper. Too much of either can disrupt the other and then iron metabolism follows suit.
So you can see if copper is the problem - then we also need to look to zinc. It’s all about the ratios and the domino effect. Balancing copper and zinc can restore iron metabolism more effectively than simply giving iron alone.
Magnesium supports the enzymes that use the iron.
Manganese is vital for anchoring iron to healthy bone and connective tissue.
Vitamin C plus B Vitamins (B2, B6, B12 and folate) help convert and carry iron where it's needed.
Energetically Iron is the body’s elemental fire, copper and zinc are it’s flow, manganese its stabilising structure - when these are out of sync energy gets stuck and vitality dims.
Supplements and Testing
Testing doesn’t discount your intuition, it confirms it, showing us exactly where to act and how.
Since iron depends on so many cofactors, functional testing is very valuable to see what’s really going on.
Pathology including a full iron panel - including ferritin, serum iron, transferrin and saturation alongside zinc, copper and inflammatory markers like hsCRP tell us whether iron is truly low, trapped or misused.
A Hair Tissue Mineral Analysis (HTMA) can reveal longer term mineral patterns and imbalances - particularly zinc and copper that aren’t always obvious in blood work - it’s also great for a non-invasive test option for those who refuse needles.
Microbiome Analysis - a stool test for functional gut testing helps us establish if gut inflammation is the problem, if the gut wall is healthy enough to absorb iron efficiently and if the microbiome diversity is low or holding pathogens.
There’s no one size fits all approach for supplementation. The best form of iron is one that is easily absorbed without causing stomach upsets or constipation. I like an iron chelate or bi-glycinate best. This is why working with a practitioner is important to match the right formulation, and cofactors to your child's needs, digestion ability and mineral balance.
This allows us to target support where it's needed most, rather than guessing and ensures the right dietary advice and supplementation combination and dosage to restore balance safely and effectively.
Are you concerned your child may have low iron?
The safest way to determine and correct deficiencies is with professional guidance. Book an online consultation and I can support you in restoring your child’s energy, spark, and vitality.
Disclaimer:
The information shared here is for educational purposes only. Herbs, supplements, and targeted interventions should be guided by a qualified healthcare professional, especially for children. Always seek professional advice before introducing new treatments or making significant changes to your child’s care.