How much iron does my baby/toddler need?

Most babies get enough iron from breastmilk or iron-fortified formula for the first 6 months of life. Around 4-6 months old, solid foods are introduced which should include iron-rich foods like meats, and iron-fortified grains which contribute to babies’ daily iron needs. At around 12 months of age, iron may become an issue. As your now 1-year-old weans from formula or breastmilk and transitions to whole milk, unless they are consuming enough iron-rich foods, they may become iron deficient. Iron deficiency may affect growth, lead to learning and behavioral challenges, and iron deficiency anemia.

• Infants from 7-12 months old need 11mg of iron daily

• Toddlers ages 1-3 need 7mg of iron daily

Starting solids

Knowing this information beforehand was super helpful. Before my son tried solid food, I had a game plan. My son turned 6 months old exactly on Christmas day (he was born on June 25th). So, on Christmas morning we cooked up a delicious grass-fed steak from Whole Foods. I cut the steak into strips and gave our son a piece. He went crazy! Gnawing and sucking on the juice. “Why a steak?”, you ask. Animal products like meat, poultry, and eggs are loaded with heme iron which is more bioavailable than non-heme iron (found in plants) meaning our bodies more readily absorb it.

I made it my mission to give my son iron-packed foods at every meal to ensure that he was getting his 11mg of iron per day. Maybe it’s because I am a dietitian, or maybe it’s because I know it is possible to achieve a baby’s iron needs from diet alone, but I made it my mission not to supplement with iron, but to get it right from the source (food).

The cereal that changed it all

To ensure my son was getting his 11mg of iron per day as a baby, I came up with an iron-loaded cereal. My son still eats this cereal to this day, minus some of the add-ins. It may seem like a weird combination to us, but letting babies try different flavors and textures from a young age will help them develop a more diverse variety and acceptance to food.

Let’s do the math

I started using this cereal for my son at 6 months old. I like it because it is made from oats instead of rice which is controversial these days due to the arsenic levels found in rice. 3 tablespoons of the cereal contains ~5mg of iron, so we are just about halfway there to the 11mg. Next, I add 1 organic egg yolk which contains 1mg of iron, 1-2 tablespoons of chia seeds which is 2mg of iron, and 1-2 tablespoons of almond butter or pumpkin butter for another 2mg of iron. That brings us to 10mg of iron in just the baby cereal alone!

It made me feel so good seeing my son love this cereal and knowing he was meeting his iron needs for the day from food alone. At my son’s 1 year check-up, the doctor did bloodwork testing my son’s hemoglobin level, and to my delight, his hemoglobin was within normal limits. It was such a proud mama moment knowing my son achieved his iron levels from food alone.

Your baby/toddler can do the same!

Iron and calcium

One thing to note is that calcium inhibits iron absorption so you will want to time when you offer your baby or toddler milk and dairy around iron-rich foods. For example, I would give my son this cereal recipe first thing in the morning, then 1-2 hours later, milk. If you know your baby or toddler is about to consume an iron-rich food source, I would steer clear of giving them large amounts of milk or dairy at the same time to ensure the iron is properly absorbed.

Check out the recipe below and leave a comment if your baby or toddler enjoyed it!

Click here to download my 4 kid-friendly recipe booklet with more recipe ideas and parent tips.

Ingredients

• 3 tablespoons baby cereal like this one or a blend of iron-loaded grains like oats, quinoa, millet, spelt, etc.

• 1 cooked egg yolk (I make hard-boiled eggs and use the solid yolk)

• 1-2 tablespoons nut/seed butter (cashews and pumpkin are particularly high in iron)

• 1-2 tablespoons chia seeds

• Filtered water

Instructions

1. In a bowl, mix together cereal through chia seeds

2. Add enough water to mix together (make it whatever consistency you baby/toddler-like)

Add-ins: fresh fruit, flaxseed meal, additional nut/seed butters.