Iron for babies

Did you know that at around 6 months of age, babies need more iron than what breastmilk or formula can provide? Iron plays a crucial role in your baby’s growth and development, which is why it’s so important to focus on iron-rich foods when introducing solids.

Why do babies need iron?

Iron is an essential mineral for babies. It helps to produce red blood cells, support the immune system, is required for brain and cognitive development, mood and behaviour regulation, and for general growth and development.

Why Do Babies Need a Lot of Iron at 6 Months?

During pregnancy, babies accumulate iron from their mother. These stores are then topped up through milk feeds once your baby is born. However, by around 6 months of age, iron stores start to drop, and the daily requirement for iron begins to exceed what can be provided by breastmilk or formula alone.^1,2,3,4

In fact, between 6-12 months old, a baby’s iron needs are THE HIGHEST they will ever be in their lifetime (outside of pregnancy and menstruation)!

How Much Iron Does My Baby Need?

The recommended dietary intake (RDI) of iron for infants aged 7-12 months is 11 mg/day.⁵ While tracking every milligram your baby consumes isn’t necessary (and we don’t suggest you even attempt!), we recommend offering an iron-rich food at each meal to help meet the RDI.

The different forms of iron

Iron comes in two forms: haem and non-haem. Haem iron is found exclusively in animal products, such as meat, poultry, and fish. It is the most bioavailable form, meaning the body can absorb and utilise it more efficiently – at a rate of approximately 15-35%.⁶ This is because haem iron is already in a chemical structure similar to what the body uses. Foods like chicken liver, beef, lamb, and sardines are excellent sources of haem iron (a key reason why we recommend them so much when starting solids!).

Non-haem iron, on the other hand, is found mostly in plant-based foods such as lentils, spinach, and nuts. While these foods can be great sources of iron, the body absorbs non-haem iron at a much lower rate – around 2–10%.⁶ This is partly because plant-based sources often contain compounds like phytates and polyphenols, which can inhibit iron absorption. Once converted and absorbed by the body, iron is iron no matter which form it started in, so if you follow a plant based diet it is possible to consume adequate amounts of iron with a little extra thought and consideration. (You may like to read our blog on plant based diets HERE).

Iron-rich foods for babies

Haem Iron Sources:

• Chicken liver (10 mg per 100g)
• Beef (3.4 mg per 100g – depending on the cut of meat)
• Lamb (4 mg per 100g – depending on the cut of meat)
• Sardines (6 mg per 100g)
• Bone marrow (4.5 mg per 100g)
• Kangaroo (4.5 mg per 100g)

Non-Haem Iron Sources:

• Pepitas (10mg per 100g)
• Parsley (8mg per 100g)
• Prunes (8mg per 100g)
• Tahini (5mg per 100g)
• Whole grain bread (4-5mg per 100g)
• Egg yolk (4.5 mg per 100g)
• Almonds (4mg per 100g)
• Lentils/kidney beans (3 mg per 100g)

What About Rice Cereal?

While rice cereal does contain iron, it is not a food we recommend. Learn more about why in our rice cereal blog HERE.

Factors Affecting Iron Absorption

It isn’t just about how much iron your little one consumes, but also how well they absorb it – something that can be influenced by the other foods they eat.

Things that improve iron absorption:^{7,8,9,10,11,12}

• Vitamin C: Found in capsicum, citrus fruits, kiwi, broccoli, and strawberries.
• Lacto-Fermented Vegetables: Such as sauerkraut, beetroot kvass, or other traditionally fermented vegetables
• Malic Acid: Found in apples and pears
• Haem Iron: Eating haem iron with non-haem iron (e.g., beef with lentils) can enhance the absorption of non-haem iron

Things that inhibit iron absorption:^13,14,15

• Excess intake of cow’s milk (>500 ml per day)
• Calcium-rich foods or supplements
• Antinutrients: Phytates, oxalates, and lectins
• Coffee (not relevant for babies, but good to know for mums!)

Try Our Iron-Rich Recipes for Babies

Ok… so iron still feels a bit complicated (it is!), but making delicious, iron-rich meals for your little one doesn’t have to be. Here are a few simple recipes to get you started.

Check out our starting solids book Milk to Meals for lots of recipe inspiration.

• Beef & herb fritters
• Lamb & liver koftas
• Nutrient dense sweet potato mash

Need further support?

​​If you’re concerned about your baby’s iron intake or your little one has been diagnosed with a clinical iron deficiency, our experienced dietitians, nutritionists and naturopaths can help. You can book online HERE for individualised support.