Quick answer: Give your child’s iron supplement with a meal that isn’t built around milk, yoghurt or cheese, ideally alongside a vitamin C-rich food like strawberries or capsicum. Calcium can reduce how much iron is absorbed, so keep big milk drinks a couple of hours apart where you can. Most importantly, follow the label and give it at the same time each day.
If your child takes an iron supplement, you’ve probably wondered whether it matters when you give it. The short answer is yes, a little. What your child eats and drinks alongside iron can change how much of it their body absorbs.
Here’s what helps, what gets in the way, and how to make it easy.
Does it matter when kids take iron?
The exact time of day matters less than what’s in the tummy at the same time. Some foods and drinks help the body absorb iron, while others compete with it. Timing iron around those is what makes the difference.
Consistency matters too. Giving iron at the same time each day makes it much easier to remember.
Should kids take iron with food or on an empty stomach?
Iron is absorbed best on an empty stomach, but it can be tough on little tummies that way. For most kids, taking iron with food is gentler and easier to stick with. Always follow the directions on your child’s supplement, as some are designed to be taken with food.
The trick is choosing the right meal to pair it with.
Does milk stop iron from being absorbed?
It can reduce it. Calcium competes with iron for absorption, so giving iron alongside a big glass of milk, a bowl of yoghurt or a cheesy meal means less of that iron is absorbed.
Milk doesn’t need to be avoided, just spaced out. Where you can, keep big milk drinks and dairy-heavy snacks a couple of hours apart from iron. Offering milk between meals rather than with them also stops it filling little tummies before the food is eaten.
How does vitamin C help iron?
Vitamin C helps the body absorb non-haem iron, the type found in plant foods, eggs and supplements. Pairing iron with a vitamin C-rich food is one of the simplest things you can do.
Great options include strawberries, kiwi fruit, oranges and mandarins, capsicum, tomato and broccoli.
What else affects iron absorption?
|
Helps iron absorption |
Can reduce iron absorption |
|---|---|
|
Vitamin C foods, like strawberries, kiwi fruit, citrus and capsicum |
Milk, yoghurt and cheese |
|
Eating a little meat, chicken or fish in the same meal |
Tea and cacao |
|
Taking iron with a meal that isn’t dairy-heavy |
Zinc supplements taken at the same time |
So what’s the best time of day?
Pick the meal that works best for your family and has the fewest competitors. For many kids, that isn’t breakfast, because breakfast often means milk, yoghurt or cheese. Lunch or dinner with some vitamin C-rich veggies or fruit on the side is often an easy fit.
If breakfast is your best chance of remembering, try pairing iron with eggs and fruit, and save the milk for morning tea.
Where does an iron supplement fit in?
Food will always come first. But if your child is a picky eater, doesn’t eat much meat, or you want a little extra support, a children’s iron supplement can help.
Iron Immunity is a children’s chewable iron supplement with iron (as iron (II) glycinate), vitamin C from acerola and vitamin D3. It’s taken once a day with food. Iron supports energy levels, blood health and iron levels in the body in children, and iron and vitamin D3 support immune system health. The vitamin C is built right in, and supports absorption of dietary iron when dietary intake is inadequate.
It’s a natural tropical flavour chewable with no added sugar and no added artificial colours or sweeteners, suitable for children 2 years and over.
When should I talk to a health professional?
If you’re unsure whether your child needs iron, they already take another supplement containing iron or zinc, or they’re on any medicine, check with your GP or a qualified nutritionist before starting. And always store iron supplements up high and out of reach.
Iron Immunity helps support immune system health and blood health in children. Contains milk. Not for the treatment of iron deficiency conditions. Dietary supplements should not replace a balanced diet. ALWAYS READ THE LABEL AND FOLLOW THE DIRECTIONS FOR USE.
Iron Immunity AUST L 456069
Frequently asked questions
Can kids take iron at bedtime?
They can, if that’s when it fits best, but many kids have a milk drink before bed. If that’s your routine, an earlier meal is usually a better match for iron.
Can I give iron with orange juice?
A little juice works, because it contains vitamin C. Whole fruit like orange segments, kiwi fruit or strawberries does the same job and brings fibre too.
Can iron be taken with a multivitamin?
Often, yes, but many children’s multivitamins contain iron and zinc too, so the total matters. Check both labels and talk to a health professional before combining them.
What if my child misses a dose?
Just carry on at the usual time the next day. Don’t give a double dose to make up for it.
References
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Healthdirect Australia. Foods high in iron. https://www.healthdirect.gov.au/iron
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National Health and Medical Research Council. Nutrient Reference Values for Australia and New Zealand: Iron. Eat For Health. https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/iron
