Iron Deficiency in Kids - Staggering New Aussie Data
As a Paediatric Dietitian,
I see many children with low iron in my online clinic. Often its those who live on the "beige diet"... but children who do actually eat meat can surprisingly still have low iron.
Iron is one of the most common nutritional deficiencies in Australian children and plays a huge role in their growth, brain development, energy and appetite.
Sometimes we don't even realise they are low... but here are some symptoms to look out for.
When iron is low, kids can feel tired, pale, sluggish, have dark circles under their eyes, have difficulty getting to sleep, restless legs, pick up every cold going around — and frustratingly, lose their appetite (making the problem even worse).
What the new data tells us
A large Western Australian study - 2025 (The ORIGINS Project) found:
15% of 1-year-olds and nearly 20% of 3-year-olds were clinically iron deficient using World Health Organisation cut-offs.
Over 40% of 1-year-olds and nearly 57% of 3-year-olds had low iron levels. (when a slightly higher clinical threshold was used)
It was interesting to note that even toddlers from well-off families were affected — meaning this issue crosses all demographics Journal of Paediatrics and Child Health 2025.
And according to the Royal Australian College of General Practitioners, around 90% of infants (6–12 months) and one in four toddlers aged 1–2 years have inadequate iron intake racgp.org.au.
Why gut health and dairy matter
The gut microbiome is deeply linked to nutrient absorption — when balance is off, iron uptake from food drops. In kids with constipation, gut inflammation, or a very restricted diet, iron absorption can be particularly low.
And here’s the big one I see all the time in clinic: dairy.
Too much milk (over ~350 mL per day) can affect iron in two ways:
Displacement – kids fill up on milk / other dairy products and leave little room for iron-rich foods.
Absorption interference – dairy proteins and calcium compete with iron for absorption in the gut.
Many kids love milk, cheese and yoghurt, but too much every day can quietly crowd out the nutrients that matter.
No, it doesn’t have to be red meat
There are plenty of child-friendly iron rich foods:
Iron-fortified breakfast cereals
Edamame, Baked beans, lentils, chickpeas
Eggs
Tofu and tempeh
Fish and seafood (like salmon or tuna)
Pumpkin seeds, cashews and nut pastes
Leafy greens paired with vitamin C (think strawberries, capsicum, kiwi, tomato or mandarins)
When you include vitamin C-rich foods alongside plant-based iron sources, absorption can triple — simple but powerful!
I know the worry goes deeper than food
I literally had a mum tell me yesterday, that she stays up at night worrying about her fussy eater being deficient.
....and over the past 25 years in clinic, I spoken to thousands of parents close to tears over this exact issue.
Despite trying your best, it can feel like nothing’s working — and that heavy sense of guilt creeps in.
Low iron, gut issues, restricted intake… they’re all connected, and with the right guidance, you can absolutely turn it around.
Inside the Nourish with Karina membership this week
In the last 24 hours alone, our membership has been diving deep into:
The best iron supplements for general coverage and also diagnosed deficiency
My detailed Iron-Rich Foods Guide (exclusive to members)
We have also dived into these topics this week:
The best "additive free" puff pastry
Great "freezer options" for the school lunchbox
Best multivitamin for a toddler
Kids Snack - Food review of a freeze dried fruit powder
This kind of support and clarity means less guessing, less stress — and a confident plan for nourishing your family.
Come join us
If you’re ready to feel better about how your child eats, join us inside Nourish with Karina Membership [[CLICK HERE TO LEARN MORE]]