Iron deficiency in teenage girls

Iron deficiency is common in teenage girls. Teen girls need more iron than boys due to the fact that they lose iron each month through menstruation. Iron deficiency is particularly prevalent in vegetarians and girls who have heavy periods.

Signs of iron deficiency include pale skin, white or brittle fingernails, fatigue, impaired immune function, cold intolerance, headaches, fainting, itchiness, poor concentration, hair loss, restless legs, breathlessness on exertion and compulsive consumption of ice or iced drinks.

It is important for teenage girls to have plenty of iron-rich foods in their diet. These foods include liver, meat, poultry, eggs and fish.

You can also get iron from plant sources (e.g. green leafy vegetables, mushrooms, lentils and nuts) but this form of iron is not very well absorbed.

For vegetarian teenagers or those who have a limited intake of iron-rich foods in their diet, an iron supplement may be necessary. It is important to seek professional advice before supplementing with iron as taking iron supplements unnecessarily can cause digestive issues and prevent other nutrients from being absorbed in the gut. A blood test to check iron levels is advised.

Some forms of iron are less well-tolerated than others. Doctors often prescribe ferrous sulfate, however this form of iron causes constipation and nausea for many people so I would recommend using an alternative form of ferrous iron, for example, ferrous bisglycinate.

Another important consideration with iron supplementation is that iron should be taken at least two hours away from calcium and zinc supplements as these minerals all compete for absorption in the body. This applies to dairy too (due to being high in calcium) so it’s best not to take iron at the same time as a dairy-based smoothie or bowl of milky porridge.

On the flip side, vitamin C improves absorption of iron so it is a good idea to take iron supplements with orange juice or another citrus fruit.