Written and reviewed by Amelia Hill, BNutrSc
Amelia is a university qualified Nutritionist, specialising in paediatrics and passionate about supporting families with trusted, evidence-based nutrition guidance. She also leads LittleOak’s healthcare education programme, helping share the latest insights in infant and children's nutrition.
Key takeaways
- Iron is essential for healthy growth and development: It plays a vital role in transporting oxygen, supporting brain development and maintaining overall health in little ones.
· Babies’ iron needs increase at around six months of age: The iron stores accumulated during pregnancy gradually decline meaning the introduction of iron rich foods when starting solids is particularly important.
· Both animal and plant foods provide iron: Meat, poultry, legumes, tofu and eggs are all valuable sources. Pairing plant based sources with vitamin-c rich foods such as berries or citrus can help improve iron absorption.
Why is iron important in babies from 6 months?
Iron is an essential nutrient supporting many different functions within the body. In children specifically, iron supports brain function, energy production, immune function and oxygen transport.
Babies are born with iron stores accumulated while still in utero (one of the reasons why many pregnant women find themselves iron deficient in later pregnancy). These iron stores help a baby meet their nutritional needs during their first few months of life. As a baby grows, these iron stores gradually decline and by six months of age, breast milk or formula alone aren’t enough to meet their iron requirements.
This is why introducing solids and in particular, iron rich solids, around the 6-month mark, is particularly important. Alongside continued breastmilk or formula, food is important to help provide additional nutrients, such as iron, that support baby’s rapid health and development. Studies show compelling evidence that children between 6 and 24 months of age who do not receive adequate iron are at risk of reduced cognitive, motor and neurophysiological development.
Baby friendly sources of iron
When introducing solids, it’s important to offer a variety of iron-rich foods regularly. Iron can be found in both animal and plant foods although the type of iron they contain affects the bioavailability (how easily it’s absorbed).
Animal based sources of iron
Animal based sources of iron are known as haem iron. Haem iron is generally more efficiently absorbed by the body when compared to plant food iron sources.
- Beef and lamb
- Chicken and turkey, particularly the darker meat
- Fish such as salmon, tuna and sardines
- Organ meats such as chicken liver
Plant based sources of iron
Non-animal sources of iron, plant foods, are known as non-haem iron. Non-haem iron is generally less efficiently absorbed when compared to haem iron however can still meaningfully contribute to your baby’s iron stores.
- Lentils, chickpeas and beans
- Tofu Iron-fortified infant cereals
- Oats and other iron-containing wholegrains such as quinoa
- Dark green vegetables such as spinach and broccoli
- Eggs
- Nuts
How can I help my baby absorb more iron?
Pairing plant-based iron sources with foods rich in vitamin C can help iron absorption significantly. However vitamin C doesn’t have an affect on haem iron absorption. For example, serve:
- Lentils with tomato
- Iron-fortified cereals with mashed strawberries
- Tofu with broccoli
Please remember to prepare all foods in an age-appropriate size, texture and shape to reduce choking risks. If you want to read more about starting solids and baby-led weaning, take a read of our baby-led weaning recipe guide.
How do I know if my baby is getting enough iron?
The best way to support your baby’s iron intake is to offer variety on their plate from around 6 months of age, alongside also continuing breastfeeding or formula feeding.
Iron deficiency in children isn’t always obvious but signs to watch out for include:
- Tiredness
- Pale skin
- Irritability
- Poor appetite
- Toenails curling upward
It’s important to note that these symptoms can have many causes in children and can also just be a normal part of their growth and development. If you’re ever concerned about any symptoms in your child, seek advice from a healthcare professional.
FAQ’s
How much iron does my child need?
As your child grows, their nutritional requirements evolve. According to the Singapore Health Promotion Board, the recommended dietary allowance (RDA) for iron in children is outlined below:
| Age | Amount per day |
|---|---|
| 3-6 months | 7mg |
| 6-9 months | 8.5mg |
| 9-12 months | 9.5mg |
| 1-2 years | 11mg |
| 2-3 years | 13.5mg |
Should I give my child iron supplements?
Most healthy, full-term babies and children can meet their requirements through a balanced diet. However, some children may require additional iron, particularly if born prematurely, with LBW, diagnosed iron deficiency or certain medical conditions.
Supplements, of any kind, should not be given to children unless a qualified healthcare professional has been consulted with first. Healthcare professionals can assess the necessity of the supplement and recommend an appropriate form and dose.
Can too much iron be harmful?
Yes, while iron is essential for growth and development, excess can be harmful. Large overdoses of iron can lead to iron poisoning and cause symptoms such as abdominal pain, vomiting, nausea and constipation.
Excess levels of iron in children are hard to reach in diet alone. Excess iron is more commonly seen if supplements are being given which is why it’s vital to only give supplements under the guidance of a healthcare professional.
If you suspect your child has swallowed an excessive amount of iron supplementation, contact the Australian Poisons Information Centre immediately on 131 126.
Can babies get enough iron from a vegetarian diet?
Yes, babies can obtain sufficient iron from a vegetarian or vegan diet if the diet is well planned. Extra attention is needed to ensure their nutritional requirements are being met.
Plant based foods contain non-haem iron, which is generally less readily absorbed than haem iron which is found in meat and other animal foods. Iron rich vegetarian and vegan options include lentils, chickpeas, beans, tofu and iron-fortified infant cereals. Whereas vegetarian diets can include eggs (not appropriate for vegans).
Pairing these foods with vitamin-C rich foods such as strawberries, tomatoes, broccoli or lemon juice can help iron absorption.
If you’re concerned about navigating a vegan or vegetarian diet with a child, please consult a paediatric dietitian. A dietitian can help to guide you to ensure your baby is receiving adequate levels of all their essential nutrients such as iron, zinc, vitamin B12 and calcium.
