Iron for Teens: A Parent's Guide
It's probably no secret that the average teen needs a little more sleep most days, but have you ever noticed your child seeming to literally drag themselves through the day despite that healthy lie in? It might be time to get their iron levels checked. WUKA experts discuss how iron impacts teen development and how you can help support them through these critical growth years.
In this article we’ll look at:
Why teens need iron
How periods affect iron levels
Iron supplements for teens
Iron rich foods for teens
Why teens need iron
Everything might seem dramatic when the teenage years hit. All of a sudden, hormones are surging, bodies are growing and emotions are high. And along with these changes, the body’s needs begin to alter too. Yes, they need more sleep, but they also need a lot more of other things too: namely, iron.
During puberty, your teen's blood volume expands, muscles develop rapidly, and new cells form at a pretty impressive rate - and these are all processes that demand enough iron.
Iron is responsible for carrying oxygen through t he blood, making sure that vital organs can develop and grow. So it makes sense that iron is pretty important at this time, right?
And for teen girls, the menstrual cycle creates an additional iron drain that boys don't experience. In fact, teenage girls need nearly twice as much iron as boys during these years: according to the NHS, girls aged 11-18 need 11.4mg compared to boys of the same age, who need 8.7mg.
First periods and iron loss
First periods can be tricky. They’re often irregular, and sometimes heavy. And it's
completely normal for menstruation to be unpredictable at first. Some periods could be light, while others might be heavy. Some cycles may be shorter, or longer, or they might miss a period altogether…
But even if your child seems to ‘sail’ through it all, the bottom line is that regular menstrual bleeding means regular iron loss. And this can lead to low iron levels if the body isn’t able to replenish the stores quickly enough to support normal growth and development.
This study found that up to 62% of adolescent experience heavy periods, which can lead to iron deficiency anaemia. The study also found that diagnosis and care is often delayed due to lack of appropriate evaluation.
You are your child’s best advocate. Knowing the signs and symptoms of low iron can help you help your child.
First off, how to tell if your teen’s period is heavy. Signs include:
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Needing to change pads or tampons every 1-2 hours
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Passing large blood clots
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Bleeding that lasts longer than 7 days
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Bleeding that interferes with daily activities or school attendance
Make an appointment to see your GP to discuss these symptoms.
Iron supplements for teens
The best way to keep iron levels at an optimum level is through a healthy, balanced diet. But let’s face it, teenage eating habits might not be optimal all the time - and this is
where supplements might be appropriate.
If you suspect your child has low iron levels, make an appointment to speak to your GP for advice, and to find the best treatment plan moving forwards. Your doctor might recommend:
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Iron gummies: a great choice for teens, and anyone who isn’t a fan of traditional tablets or capsule. . Gummies provide iron in a more palatable form that teens are more likely to remember to take. WUKA Cycle Care Iron Gummies for teens are combined with vitamin C for better absorption, and they’re vegan gluten-free and non GMO too. Plus, with no artificial flavours or additives, you can rest assured they’re not filled with sugar either.
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Liquid iron supplements: might also be a good choice for your child. Bear in mind though, that these tend to have a strong metallic taste, so could be less tempting for your teen!
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Tablets: a more traditional way to take iron, but one which could have more side effects such as digestive distress.
Always consult with your child’s GP before starting any supplements and take care to read the patient instructions carefully.
Iron rich food for teens
Iron supplements are best taken alongside a varied diet filled with iron rich foods. And there are a few ways that you can help make sure they get enough:
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Pair iron-rich foods with vitamin C sources to boost absorption. For example, include orange juice with fortified breakfast cereal.
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Be aware that certain foods and drinks can block iron absorption: Calcium-rich foods, tea and coffee and excessive fibre consumed at the same time as iron sources can all affect absorption of iron.
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Teen athletes, especially runners and swimmers, may need more iron. Intense training increases iron requirements, and some iron is lost through sweat.
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Picky eaters are likely to be missing out on key iron sources.
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Teen vegetarians or vegans could also face challenges: plant-based iron (non-heme iron) is less easily absorbed than animal-based iron (heme iron), so they need to consume more to meet their needs
Some teen-friendly iron sources that might appeal include:
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Fortified breakfast cereals (many provide 100% of daily iron needs)
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Smoothies with hidden spinach (fruit flavours mask the taste)
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Peanut butter and whole grain bread
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Bean-based dips like hummus with pita chips
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Dark chocolate (contains a decent amount of iron)
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Ground beef in pasta sauces, tacos, or burgers
The Bottom line on teens and iron
Iron is vital for many bodily functions, and even more so for your teen’s growing body. For teens with a menstrual cycle, getting enough iron to replenish lost stores is really important, and the effects of iron deficiency can be vast.
Look out for symptoms of heavy bleeding and low iron, and make an appointment with the GP to discuss. Iron supplements for teens can be a great way to boost iron levels, but make sure they’re taken alongside a healthy and balanced diet.
