Teens Need Iron

By Rhianna Ross, RHN

Is your teenager getting enough iron? Puberty is a time of rapid development and increased iron needs.

Iron is an essential mineral that helps the body produce hemoglobin, a protein that carries oxygen in the blood to tissues. Hemoglobin gives blood its red color and enables the cells to function properly. Without enough iron, the body cannot make enough hemoglobin, and this leads to iron deficiency anemia.

Before anemia, iron deficiency occurs when the body’s iron stores (ferritin) start to drop below normal levels.

What Causes Deficiency?

Iron deficiency is the most common type of nutrient deficiency and affects many people, especially teenagers. Teenagers are at a higher risk of developing iron deficiency because they are going through rapid growth and development. The gain of muscle mass and expansion of blood volume increases their need for iron. This is especially true for teen girls who have started menstruating.

There are several reasons why teens are at an increased risk of iron deficiency anemia:

• Rapid growth: During adolescence, the body grows faster and needs more iron to produce new blood cells and muscles. If the dietary intake of iron is not sufficient to meet the increased demand, iron deficiency can develop.
• Menstruation: Girls who have heavy or prolonged menstrual periods can lose a lot of blood and iron every month. This can deplete the iron stores in the body and lead to iron deficiency anemia.
• Poor diet: Teens may not eat a balanced diet that includes enough iron-rich foods, such as meat, poultry, fish, eggs, beans, leafy green vegetables, and fortified cereals. They may also consume foods or drinks that interfere with iron absorption, such as tea, coffee, milk, or calcium supplements.

• Vegetarianism: Teens who follow a vegetarian or vegan diet may not get enough iron from plant sources, which are less bioavailable than animal sources. Teens may need to take iron supplements or eat foods that are fortified with iron, such as soy products, nuts, seeds, and dried fruits.
• Exercise: Teens who are physically active or participate in sports may have higher iron requirements than sedentary teens. They may also lose iron through sweating or minor injuries. They should eat more iron-rich foods or take iron supplements if they are at risk of iron deficiency anemia.