Iron
What is Iron?
Iron is an essential mineral for growth and development. It is vital for the formation of hemoglobin, which is a protein in your red blood cells that transports oxygen from the lungs to the rest of the body. Iron deficiency is the most common nutritional deficiency worldwide, affecting more than 25% of the population.
There are two types of iron: heme & non-heme. Heme iron is found in animal sources such as meat, poultry, seafood, and fish. This type of iron is absorbed the most efficiently. Non-heme iron is found in plant-based foods like beans, grains, vegetables, fruits, seeds, and nuts. We can also consume iron by cooking our foods in a cast-iron skillet.
Certain nutrients and foods can either help increase or decrease our absorption of iron. Foods and beverages containing vitamin C increase the amount of iron we absorb, while consuming foods or beverages that contain calcium will decrease absorption. Coffee and tea have also shown to drastically decrease iron absorption when consumed at the same time.
Testing for Iron Deficiency
If you ask your doctor to test your child’s iron, they might just test serum iron. However, this value is only one piece of testing for iron deficiency. We recommend you instead ask your doctor to run an iron panel, which should include:
Serum Iron
Complete Blood Count (will include hemoglobin, hematocrit, mean corpuscular volume, platelets, and red blood cells)
Total Iron Binding Capacity (TIBC)
Transferrin
Ferritin (request as add-on)
Ferritin is the name for the iron stored in your liver. When testing for iron deficiency, it’s always a good idea to test ferritin alongside a typical iron panel.
Pica is associated with low levels of iron and/or zinc. Symptoms include the craving of non-food items such as dirt, clay, sand, or ice chips. [1] If your child is exhibiting these symptoms, you may ask them to add on serum zinc as well.
Best Food Sources of Iron
Animal (Heme) Sources
Beef or chicken liver
Clams, mussels, and oysters
Poultry
Pork
Plant (Non-Heme) Sources
Is Iron Beneficial for Autism?
Iron is incredibly important for those with autism. Research tells us that hemoglobin and ferritin levels are significantly lower and iron deficiency is more common among children with autism. [2] In fact, low hemoglobin and hematocrit levels among children with autism are correlated with severe ASD. [3]
There is research which suggests that iron deficiency is associated with the development of autism. Low iron levels during pregnancy can increase risk of autism spectrum disorder for the child. [4] Another study found elevated serum transferrin levels might be associated with a high risk of autism. [5] Increased serum transferrin is often observed in people with iron deficiency anemia. The main function of transferrin is to assist with the transport of free iron to various cells around the body. If transferrin is high, this means that there is not much iron bound to it. In this particular study, serum transferrin was associated with an increased risk of autism, but serum iron, ferritin, and transferrin saturation were not. [5]
In summary, in the central nervous system, iron exerts a crucial role in regulating neurotransmitter synthesis, myelination, and neuro-inflammatory response. [5] If iron is low, it is easy to see that problems in the central nervous system would occur. Research also tells us that immune dysregulation and neuroinflammation both play a role in the development of autism. Transferrin plays an important role in regulating the immune response in the brain. [5]
How Much Does My Child Need?
These recommendations are based on Dietary Reference Intakes (DRIs), which is an amount determined to be adequate for healthy individuals. [NIH]
Males
o-6 months: .27 mg
7-12 months: 11 mg
1-3 years: 7 mg
4-8 years: 10 mg
9-13 years: 8 mg
14-18 years: 11 mg
19-50 years: 8 mg
51+ years: 8 mg
Females
o-6 months: .27 mg
7-12 months: 11 mg
1-3 years: 7 mg
4-8 years: 10 mg
9-13 years: 8 mg
14-18 years: 15 mg
19-50 years: 18 mg
51+ years: 8 mg
Deficiency & Toxicity
If your body does not have sufficient levels of a nutrient in the body, this is called a deficiency. This doesn’t happen overnight, but is caused by not consuming enough of this nutrient longer term (months to years). The deficiency of iron is called Iron Deficiency Anemia.
Signs of deficiency include fatigue, dizziness, shortness of breath, sensitivity to cold, headaches, fainting upon standing (in severe cases), sleep issues, restless leg syndrome. Risk factors for low iron include poor dietary intake, restricted diets (vegan or vegetarian diets), GI disorders affecting nutrient absorption, low stomach acid (hypochlorhydria), chronic diseases like rheumatoid arthritis or inflammatory bowel disease.
If your body has too much of a nutrient, this is called toxicity. This doesn’t happen overnight, but is caused by consuming excessive amounts of this nutrient over the long term (months to years). A Tolerable Upper Intake Level (UL) has been established to help us understand the maximum amount a person can consume without adverse health effects. The UL for iron is 40mg/day for children ages 1-13 years and 45 mg/day for children over 14 years. Iron toxicity can be fatal. Taking high doses of iron can cause nausea or GI upset (especially on an empty stomach), constipation, vomiting, or fainting.
Supplementation
Dosing
Iron supplements can help replete levels quicker than just diet alone. Not all kids will need an iron supplement, though kids that don’t consume meat or consume a large amount of milk may be at higher risk of iron deficiency and may benefit from a supplement. You may consider asking your doctor to run an iron panel on your child (see the “Lab Testing” section above for more info).
Iron is a common cause of constipation. If your child is getting constipated with iron, you may want to look into a chelated iron supplement. High iron intake may decrease zinc absorption so ensuring there is a balance between these two nutrients is important.
Our Favorite Iron Supplements
Liquid: Pure Encapsulations Liquid Iron
Chewable: Carlson Chewable Iron
Dissolvable tablet: Renzo’s Iron Strong Vitamin
Capsule: Pure Encapsulations Iron-C
Other tips for increasing iron absorption:
Choose a multivitamin without iron and take the separate iron supplement away from your multivitamin, as certain minerals will decrease absorption.
Cook in a cast-iron skillet or with a lucky iron fish
Consume vitamin C at the same time as taking an iron supplement or consuming a high-iron food
Avoid calcium (dairy, supplements, high-calcium foods) around the same time as eating a high-iron food or taking an iron supplement
DISCLAIMER: Before starting any supplement or medication, always consult with your healthcare provider to ensure it is a good fit for your child. Dosage can vary based on age, weight, gender, and current diet.
