The importance of iron during adolescence: Supporting rapid growth and hormonal changes

Adolescence is the intermediate stage of development that occurs between childhood and adulthood, typically ranging from ages 10 to 19. This period is symbolized by numerous significant physical, emotional, and psychological and reproductive health as well.

Let’s find out why iron is essential for adolescence and how as a parent you can take care of your adolescent child.

• Growth and Development

• Menstrual cycles (Females)

• Metabolism

• Males (11-18 years): 20-500 ng/mL

• Females (11-18 years): 20-200 ng/mL

• Males (11-14 years): 12.5-15.5 g/dL

• Males (15-18 years): 13.0-16.0 g/dL

• Females (11-14 years): 12.0-15.0 g/dL

• Females (15-18 years): 12.0-16.0 g/dL

• Iron Deficiency: Serum below 12 ng/mL indicate iron deficiency.

• Iron Deficiency Anemia: Hemoglobin levels below 13 g/dL for males and 12 g/dL for females

Daily Recommended Iron Intake:

• Adolescent Males (14-18 years): 11 mg/day

• Adolescent Females (14-18 years): 15 mg/day

• Increased Needs: Active adolescents may require more iron to support physical activities, especially in sports or exhausting exercises

• Pale or sallow skin

• Fatigue and weakness

• Decreased athletic performance

• Cold hands and feet

• Brittle nails

• Fatigue or lethargy

• Shortness of breath during physical activity

• Dizziness or lightheadedness

• Heart palpitations

• Restless legs syndrome

1. Heme Iron (more easily absorbed):

• Red meat (beef, lamb)

• Poultry (chicken, turkey)

• Fish (salmon, tuna)

2. Non-Heme Iron (plant-based sources):

• Legumes (lentils, beans, chickpeas)

• Tofu

• Dark leafy greens (spinach, kale)

• Fortified cereals and grains

• Nuts and seeds (pumpkin seeds)

• Cognitive Impairments: Poor memory issues

• Physical Weakness: Decreased strength for sports and physical activities

• Delayed Growth: Stunted growth or late puberty 

• Weakened Immune System: Increased infections

• Balanced Diet: Ensure a diet rich in iron-containing foods, including both heme and non-heme sources.

• Foods: Include iron-fortified cereals and grains in the diet.

• Vitamin C: Consume foods high in vitamin C alongside iron-rich foods to enhance absorption.

• Regular Screening: Periodic blood tests during routine check-ups to monitor iron levels, especially for menstruating females and athletes.

Adolescence is a stage that requires proper nutrition, hormonal imbalances are a major concern. Iron is vital during adolescence for growth, development, and overall health.  Dealing with iron deficiency through proper dietary intake and monitoring can help adolescents maintain optimal health and well-being. Adolescent girls should take a little extra care if they are prone to iron deficiency.