Tired Teens? The Low-Iron Link Every Parent Should Know

If your teen daughter is constantly tired, pale, moody, or struggling to concentrate — low iron might be the missing piece no one’s talking about.

While iron deficiency affects Australians of all ages, teen girls are especially at risk. With the onset of menstruation, growth spurts, school pressure, and shifting eating habits, iron stores can take a hit — fast.

Let’s unpack what low iron looks like, and some simple, everyday ways you can help boost her iron intake naturally.

Why Is Iron So Important for Teen Girls?

Iron is essential for transporting oxygen throughout the body. It also plays a key role in producing energy, supporting healthy brain function and focus, regulating mood, strengthening the immune system, and assisting with physical growth and development.

For teen girls, who are often juggling school, sport, hormones, and social lives, low iron can lead to constant fatigue, poor motivation, or even anxiety and brain fog. And sadly, it’s often dismissed as “just being a teen.”

Signs Your Teen Might Have Low Iron

Some signs can be easy to overlook, but together they tell a story. Your teen might have low iron if she has pale skin or dark under-eyes, often feels cold even in warm weather, or complains of headaches or dizziness. She may also experience unusual cravings such as ice or even non-food items, become short of breath during exercise, or struggle with frequent mood swings and poor focus. Most notably, she may feel exhausted all the time, even after getting a full night’s sleep.

If you’re noticing any of these signs, it’s worth chatting to your GP and checking iron levels with a simple blood test.

Simple Ways to Give Her an Iron Boost

The good news is that you don’t need to completely overhaul her diet. A few simple, consistent changes can go a long way in supporting her iron levels.

Prioritise Iron-Rich Foods

Start by including more iron-rich foods in her everyday meals. These include red meat such as beef, and lamb, along with chicken thighs or drumsticks. Eggs are also a great source, as are plant-based options like tofu, lentils, and chickpeas. For snack ideas, pumpkin seeds and cashews are both nutritious and iron-rich, and many wholegrain cereals and breads are now iron-fortified too.

Pair Iron with Vitamin C

To improve the body’s ability to absorb iron, it helps to pair iron-rich foods with a source of vitamin C. This could be a handful of berries with breakfast, a glass of orange juice, or adding capsicum and tomato to her sandwich or wrap. Even a simple squeeze of lemon juice on dinner can make a noticeable difference.

Avoid Tea Around Meals

Tea and coffee can interfere with iron absorption due to the tannins they contain. Encourage your teen to enjoy these drinks an hour before or after eating rather than during meals to get the most out of her iron-rich foods.

Consider a Gentle Supplement

If you’ve made dietary changes and your teen is still showing signs of low iron — particularly during her period — a clean, bioavailable iron supplement may be worth considering.

X50’s Pure Organic Women’s Multi + Iron is a premium wholefood-based formula made from 100% organic Australian beef liver. It provides a highly absorbable source of iron, along with vitamin B12 and over 30 essential nutrients to support energy, focus, mood, and immune health. It’s a simple, fuss-free way to help fill the nutritional gaps that often come with a busy lifestyle.