Iron Deficiency in children

Iron deficiency t can occur at many levels, from a mild deficiency all the way to iron deficiency anemia — a condition in which blood doesn't have enough healthy red blood cells.

​

What Is Iron Deficiency?

Iron is essential for your child’s growth, brain development, energy levels, and immune function. Iron deficiency — with or without anaemia — is one of the most common nutritional deficiencies in children and can significantly affect their mood, attention, and physical development.

​

What are the signs and symptoms of iron deficiency in children?

• Pale skin.

• Fatigue.

• Cold hands and feet.

• Slowed growth and development.

• Poor appetite.

• Abnormally rapid breathing.

• Frequent infections.

​

Causes of Iron Deficiency in Children:

• Low dietary iron intake (especially in fussy eaters or restrictive diets)

• Rapid growth phases (toddlers, teens)

• Low iron stores at birth (prematurity, maternal deficiency)

• High milk intake (>500ml/day can inhibit iron absorption)

• Food allergies or intolerances (e.g. dairy-free, vegetarian, or vegan diets)

• Coeliac disease, IBD, or frequent gut infections

• Heavy menstrual bleeding (in teenage girls)

​

How seeing one of our expert paediatric dietitian's can help; 

• Meal planning 

• Correct nutritional deficiency 

• Appropriate supplementation and dosages 

• Food pairings to enhance absorption 

• Nutritional analysis of current diet 

• Practical recommendations individualised to your child 

​

How Nutrition Can Help

​

✅ Iron-Rich Foods to Include:

Haem Iron (best absorbed):

• Lean red meat (beef, lamb, venison)

• Chicken and turkey (especially thigh)

• Eggs

• Liver (small amounts, age-appropriate)

Non-Haem Iron (plant-based):

• Fortified cereals and oats

• Lentils, chickpeas, baked beans

• Tofu and tempeh

• Green vegetables (spinach, broccoli)

• Seeds (pumpkin, sesame), tahini, and nut butters

Iron-Absorption Boosters:

• Vitamin C-rich foods at meals (strawberries, peppers, oranges)

• Cooking in cast iron pans (adds trace iron)

• Avoid tea with meals

Tip: Pair lentils with tomatoes or red peppers to help your child absorb more iron from plant-based meals.

​

When Should You See a Paediatric Dietitian?

We recommend a consultation if your child:

• Has been diagnosed with iron deficiency or low ferritin

• Is a fussy eater or on a restricted diet (e.g. vegetarian/vegan)

• Is reliant on cow’s milk or has dairy intolerance

• Has ongoing fatigue, poor appetite, or growth concerns

• Has been prescribed iron supplements but struggles with side effects

• Needs support with meal planning to increase iron-rich foods

​

How We Can Help:

Our HCPC-registered paediatric dietitians offer:

• Full dietary assessments and iron intake reviews

• Customised food plans to boost iron intake

• Supplement advice (type, dose, timing, how to minimise side effects)

• Recipes and snack ideas your child will actually eat

• Monitoring support alongside your GP or paediatrician