Iron Deficiency in Pregnancy. Do you need this Nutrient?

Does iron play a role in a healthy pregnancy? How much iron do you need when you’re pregnant? Where can you find sources of iron?

Are these questions you think about often? Well don’t worry, we are here to provide you with the low-down on all things iron and pregnancy!

Iron & Pregnancy

Iron is one of the many nutrients that help to support a healthy pregnancy. Iron is needed to support the growth of your baby, including a healthy brain (1&2). It helps move the oxygen you breathe from your lungs to your little one, and it helps mama make more red blood cells in her body to support a healthy pregnancy (2). Iron is also needed to help your baby build up their own iron stores. This reduces their chance of iron deficiency once they are born (1)!

Iron deficiency during pregnancy can come with a lot of risks for both mama and baby. For mama, there can be more stress on her heart and more risk for infections. Mama may even need to have blood transfusions during pregnancy to get back on track (2). For baby, low birth weight, premature delivery, and even death are possible (1). But not to worry! Iron deficiency in pregnancy can be avoided or managed by consuming iron-rich foods daily and with supplementation. Read on to learn more!

How much do You need?

Before trying to conceive and during pregnancy, it is recommended that a healthy mama take a multivitamin with 16-20 milligrams of iron per day (1). However, the total amount of iron mama should get during pregnancy is 27 milligrams per day (1&2). Most women get less than 15 milligrams of iron per day from food, which is why a supplement is recommended before and during pregnancy when needs are higher (2).

Where can you find it?

There are two types of iron; heme and non-heme. Heme iron is found in meat and is absorbed by the body better compared to non-heme iron, which is found in plant sources (2). Some good sources of heme iron include red meat, poultry, eggs, and fish. Non-heme sources include whole grains, nuts, beans, and leafy greens like spinach.

Did you know that vitamin C and iron work well together? Vitamin C helps improve your body’s absorption of iron. When you eat foods that are high in iron, try eating foods that are rich in vitamin C too! Some sources of vitamin C are kiwi, peppers, mangos, and potatoes (1).

Did you also know calcium and iron work poorly together? Calcium is an important nutrient to consider during pregnancy, but it’s a bit of bully when it comes to iron. If foods containing calcium and iron are consumed at the same time, calcium will interfere with iron absorption. To get the most out of both nutrients, try to separate eating calcium-rich foods from iron-rich foods by at least 2 hours. The same can be said for tannins and iron. Tannins are found in coffee and tea, so if you choose to drink either of these during pregnancy, try to have them one hour before or after eating iron-rich foods (3).

Are you at risk of a deficiency or think you may be deficient?

1 in 4 pregnant women has iron deficiency (2). You are not alone! Women that are more likely to develop iron deficiency during pregnancy include those that get heavy periods, eat a vegetarian or vegan diet, donate blood regularly, have been pregnant many times or those that have a gluten sensitivity (2). If you think you may have iron deficiency, symptoms include tiredness and lack of concentration (2). Women can also develop iron deficiency anemia during pregnancy due to iron deficiency (1). Iron deficiency anemia is a condition when your hemoglobin levels are low. Hemoglobin is a protein that circulates oxygen throughout your body in your blood with the help of iron (2).

Getting blood work done before and during pregnancy can help determine where your iron levels are at (2). For women struggling with their iron levels or are at a higher risk for developing an iron deficiency during pregnancy, higher supplementation with iron will likely be warranted (1). Your doctor or registered dietitian can help you figure out what your needs will be!

Bottom Line

Iron is an essential nutrient to consider during pregnancy, but it can be challenging to meet your needs! Working with your registered dietitian can help ensure you are getting enough iron to support a healthy pregnancy for both you and your little one! Contact us to learn more.