By: Kerry Gannon-Loew, MD, MS, FAAP
Did you know your teen’s body boosts its production of red blood cells to keep up with growing needs for oxygen as they go through puberty? This is just one fascinating fact that explains why teenagers need to eat a diet rich in iron.
Iron does a lot for teenage brains and bodies. It helps build healthy immune systems that fight off sickness and fuels the muscles that young athletes, dancers and performers rely on to reach their highest potential. It also supports brain function at a time when teens are making major decisions about the future.
Here’s what every family should know about the superstar role iron plays in teen health, with tips for preventing
iron deficiencies.
Figuring out how much iron your teen needs
Iron is a mineral found in many types of foods. Examples include leafy greens, seafood, red meats, grains and more. Years of scientific study have given us detailed information about the vitamins and minerals humans need. In the U.S., foods, drinks and dietary supplements carry labels with the recommended daily allowance (RDA) for iron and other nutrients.
The RDA for iron in teens varies by gender and activity level.
Teen females (ages 14-18) who have monthly menstrual periods need 15 milligrams (mg) of iron daily.
Female athletes and performers may need up to 25 mg per day to support increased muscle mass and blood volume expansion.
Male teens (14 to 18) need 12 mg of iron each day.
Males who run, swim, compete in sports or performing arts may need more than the RDA. Pediatricians, nutritionists or sports medicine experts can provide guidance for active male teens.
The iron-rich foods that power teen bodies
Iron can come from animal or plant sources. The iron found in meats, seafood, eggs and dairy products—known as heme iron—is easiest for our bodies to absorb. But the non-heme iron in green vegetables, grains, seeds and other plant-based foods can help teens get enough of the nutrient.
Examples of heme iron sources include:
Shrimp, clams, scallops, oysters, tuna and other seafood
Beef, lamb, pork and other red meats
Turkey, chicken and other poultry
Eggs
Non-heme iron sources include:
Spinach, broccoli, Swiss chard and other dark leafy greens
Breads, rolls or crackers made with rye, corn, whole wheat or bran
Dried fruits such as raisins, apricots, peaches and figs
Tofu, beans, quinoa and seeds
Corn syrup, maple syrup and molasses
Pro tip: Vegetable
sources of iron are easier for the body to absorb when paired with foods and drinks rich in vitamin C. Teens can add a serving of red or green peppers, citrus fruits, tropical fruits or berries when they eat these iron-rich foods to maximize their iron impact.
What happens if my teen doesn’t get enough iron?
Busy teens don’t always fuel their bodies with the nutrition they need and your teen may fall short of iron from time to time. Often, this issue heals on its own. But if teens consistently lack enough iron, they can develop iron deficiency. This means they have a shortage of iron needed for healthy red blood cell counts and oxygen levels.
Signs of iron deficiency include:
Feeling tired, dizzy or weak
Shortness of breath
Trouble thinking and concentrating
Pale, yellowish or ashy skin
Irritable mood
Restless leg syndrome that threatens healthy sleep
Signs of iron-deficiency anemia
Iron-deficiency anemia (IDA), or a lack of a normal number of red blood cells, happens when low iron levels turn into a full-body threat. Along with the symptoms listed above, teens with IDA may experience:
Extreme fatigue and muscle weakness
Brain fog that interferes with school, work and family life
Racing heart
Cold hands and feet
Craving for non-foods like ice, clay, dirt or starch (a condition known as pica)
Frequent headaches
Are some teens at higher risk for low iron?
Yes. Teens who may be at greater risk for low iron include those who:
follow a vegetarian or vegan diet, or a diet limited in nutrition variety that includes few iron-rich foods (can include teens with eating disorders)
are females who have monthly periods, especially teens who have heavy or more frequent periods
have health issues that attack red blood cells, such as sickle-cell anemia
have low-level bleeding from gut problems or hemophilia
How to help your iron-deprived teen recover
Diagnosing the condition
If you see signs of low iron or IDA in your teen, get in touch with their doctor right away. A simple lab test can determine if they are iron-deficient or suffering from anemia. These lab tests may include complete blood counts including hemoglobin, and ferritin, a measure of the body’s iron storage.
Treatment for low iron and IDA
The good news is that IDA and iron deficiencies are easy to treat. Your teen’s doctor may prescribe a once-daily or every other day supplement taken by mouth, plus an iron-rich diet to support a healthy recovery. Occasionally, intravenous (IV) iron therapy may be recommended to treat iron deficiency or IDA. In rare cases, teens may develop severe IDA requiring need a blood transfusion and/or hospitalization.
These treatments can restore your teen’s iron levels and help them get back on track. Keep in mind that in almost all cases, oral supplements are enough. If your teen does not tolerate the recommended iron supplement, talk with your doctor about other iron supplement options.
When other tests & treatment may be needed
Teens with excessive blood loss (such as heavy periods) as the main reason for low iron should talk to their doctor about whether other tests are needed and additional treatments that may help decrease blood loss and improve low iron.
Recommended screening for low iron
The American Academy of Pediatrics (AAP) recommends routine screening for all female teens who have had their period for at least one year, with the first screening no later than age 14 years. Health teams should closely monitor kids and teens with blood disorders that may lower iron levels.
Key takeaways for families
Teens may run low on iron from time to time, making them feel crabby, tired and weak.
A healthy, iron-rich diet is the best way to make sure teens get enough iron.
Iron deficiencies and iron-deficiency anemia (IDA) can be treated with once-daily iron supplements.
Teens taking iron supplements should follow doctor’s orders closely and finish all medication.
Pediatricians and family doctors may need to monitor teens with special health conditions that can steal iron from a teen’s system.
Teen athletes—especially females who have menstrual periods—may need even more iron to stay healthy and strong.
More information
About Dr. Gannon-Loew
Kerry Gannon-Loew, MD, MS, FAAP, is a board-certified pediatrician and adolescent medicine physician and an Assistant Professor of Pediatrics at the University of Wisconsin School of Medicine and Public Health. She is a member of the American Academy of Pediatrics member of the AAP Council on Adolescents and Young Adults (CoAYA) and has a special interest in working with adolescents with eating disorders, menstrual concerns and substance use disorders.