Brenda Khan
Iron is an essential mineral during pregnancy, as it is used to make red blood cells and haemoglobin for both mother and baby. The amount of blood in a pregnant woman's body increases by around 50%, so the need for iron is substantially higher than during non-pregnancy. Iron deficiency during pregnancy can lead to anaemia, which has been linked to preterm delivery, low birth weight, and infant mortality. This article will explore ways to increase iron in your diet during pregnancy.
How to increase iron in diet during pregnancy
| Characteristics | Values |
|---|---|
| Recommended dietary allowance (RDA) of iron during pregnancy | 27-30 milligrams per day |
| Iron-rich foods | Meat, chicken, fish, eggs, dried beans, fortified grains, citrus fruits, tomatoes, red or yellow peppers, broccoli, cauliflower, spinach, kale, lentils, beans |
| Foods that inhibit iron absorption | Whole-grain cereals, legumes, milk, tea, coffee |
| Foods that increase iron absorption | Ascorbic acid-containing foods, such as orange juice |
| Iron supplements | Recommended by a doctor if you have low iron or iron-deficiency anemia; may cause side effects such as nausea, vomiting, constipation, or diarrhea |
| Exercise | Recommended to stay in shape and prepare the body for labor and delivery |
| Testing | Doctors or midwives test iron levels as part of pregnancy care |
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What You'll Learn
Iron-rich foods to eat during pregnancy
Iron is essential during pregnancy as it is used to make red blood cells and hemoglobin for both you and your baby. The amount of blood in your body increases by around 50% when you're pregnant, so you need extra iron to make the additional red blood cells.
The recommended dietary allowance (RDA) of iron during pregnancy is 27 milligrams (mg) per day, but you should not get more than 45 mg each day. If you are anaemic, your doctor may advise you to take iron supplements, but you will likely get all the iron you need by eating a healthy, balanced diet.
There are two forms of iron: heme and non-heme. Heme iron is found only in animal sources and is easier for your body to absorb. Good sources of heme iron include meat, chicken, fish, and eggs. Red meat is the best source of heme iron, but make sure to cook it thoroughly to avoid the risk of bacterial contamination.
Non-heme iron is found in plants, iron-fortified foods, and supplements. It is harder for your body to absorb and takes longer to metabolize. Good sources of non-heme iron include beans, lentils, spinach, and kale. Vitamin C can help your body absorb iron, so eat citrus fruits, tomatoes, red or yellow peppers, or broccoli and cauliflower with your iron sources.
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Iron-inhibiting foods to avoid during pregnancy
During pregnancy, a woman's iron requirement increases substantially. This is because the body needs iron to make red blood cells for both the mother and the baby. Iron deficiency during pregnancy can lead to anemia, which has been associated with preterm birth, low birth weight, and other serious complications.
While it is important to eat iron-rich foods, it is also crucial to avoid certain "iron inhibitors" that can interfere with the body's absorption of iron. Here are some iron-inhibiting foods and beverages to avoid during pregnancy:
- Tea and coffee: Phytates, tannin, and polyphenols present in tea and coffee can decrease the absorption of non-heme iron. It is recommended to avoid drinking tea and coffee with meals, as they can significantly reduce iron absorption.
- Whole grains and legumes: Phytates in whole-grain cereals and legumes can inhibit iron absorption by reducing the intestinal solubility of non-heme iron.
- Milk: The calcium and phosphorus in milk can interfere with iron absorption.
- Soy foods and spinach: Oxalates found in soy products and spinach can hinder iron absorption.
- Dairy products: Calcium in dairy products can inhibit iron absorption.
It is important to note that some experts believe that iron-inhibiting foods should not be consumed at the same time as iron-rich foods. However, others suggest that it is acceptable to eat them together as long as your overall diet includes plenty of iron-rich and vitamin C-rich foods. Vitamin C improves iron absorption, so including sources of vitamin C, such as oranges, strawberries, or broccoli, with every meal can enhance iron absorption. Consulting a healthcare provider or a dietitian is advisable to create a prenatal nutrition plan that ensures optimal iron levels.
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Iron supplements during pregnancy
Iron is needed to make red blood cells for both the mother and the baby. The amount of blood in the body increases by around 50% when a woman is pregnant, which means more iron is needed to make the extra red blood cells. The recommended dietary allowance (RDA) of iron during pregnancy is 30 milligrams. However, the average daily absorption of iron from Western diets is only 1 to 5 mg. Therefore, women cannot fulfil their iron needs from normal food intake and must draw upon iron stores, increasing the risk of iron-deficiency anaemia.
Pregnant women are at a high risk of negative iron balance due to the large amount of iron required by the fetoplacental unit for its growth and development during gestation. The requirement for iron increases gradually from 0.8 mg per day in the first trimester to 7.5 mg per day in the third. The CDC recommends that all pregnant women begin a 30 mg per day iron supplement at the first prenatal visit, while the WHO suggests 60 mg per day for all pregnant women.
Iron absorption tends to be poor from meals in which whole-grain cereals and legumes predominate. Phytates in whole-grain cereals, calcium and phosphorus in milk, tannin in tea, and polyphenols in many vegetables all inhibit iron absorption by decreasing the intestinal solubility of non-heme iron from the entire meal. The addition of even relatively small amounts of meat and ascorbic acid-containing foods substantially increases the absorption of iron from the entire meal by keeping non-heme iron more soluble. For example, compared to water, orange juice will roughly double the absorption of non-heme iron from a meal. Tea and coffee, on the other hand, will cut the absorption of non-heme iron by more than half when compared to water.
Oral iron treatment should not be interrupted once normal Hb values are achieved, but rather supplementation should continue to replenish iron stores, generally for at least 2-3 months and until 6 weeks postpartum.
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Recommended dietary allowance of iron during pregnancy
Iron is essential during pregnancy to support your baby's developing blood supply, as well as your own. The recommended dietary allowance (RDA) of iron during pregnancy is 30 milligrams. The body iron requirement for an average pregnancy is approximately 1,000 mg. The recommended daily intake nearly doubles when a woman is pregnant.
Iron is found in many foods, but it is hard to absorb, making it difficult for your body to get enough to meet its needs during pregnancy. The form of iron in meat products, called heme, is more easily absorbed than the iron in vegetables. If you are anemic and you ordinarily eat meat, increasing the amount of meat you consume is the easiest way to increase the iron your body receives.
If you are vegetarian or vegan, try adding these iron-filled foods to your menu: dried beans, fortified grains, fruit and vegetables containing vitamin C, and eggs. If you are non-vegetarian, lean meat, poultry, and fish are good sources of iron.
Consuming meals containing enhancers of iron absorption, such as meat and ascorbic acid-rich fruits and vegetables, can help increase the absorption of iron. On the other hand, tea, coffee, whole-grain cereals, and milk can inhibit iron absorption.
If you are anaemic, or having twins, your doctor may also give you iron supplements.
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Importance of iron during pregnancy
Iron is essential during pregnancy as it is required to make red blood cells for both the mother and the baby. The amount of blood in the body increases by around 50% when a woman is pregnant, which means more iron is needed to make the extra red blood cells. Iron is also critical for the baby's brain development before and after birth.
Iron deficiency is common among pregnant women, with an estimated global prevalence of 51% compared to 35% for women in general. This is partly because iron absorption tends to be poor from meals that are high in whole-grain cereals and legumes, which are common sources of iron. Additionally, the fetus has a high demand for iron, which increases throughout the pregnancy. This demand can deplete the mother's iron stores, increasing the risk of iron deficiency.
The signs of low iron levels during pregnancy include feeling tired and weak, having trouble focusing, a poor appetite, getting sick easily, and a pale colour under the fingernails. If left untreated, iron deficiency can lead to anemia, which is characterised by a haemoglobin concentration more than 2 standard deviations below the mean for healthy individuals of the same age, sex, and stage of pregnancy. Anemia can be easily corrected with iron supplementation and a diet rich in iron.
To increase iron levels during pregnancy, it is recommended to consume iron-rich foods such as meat, chicken, fish, eggs, dried beans, and fortified grains. The form of iron in meat products, called heme, is more easily absorbed than the non-heme iron found in plant-based sources. Adding small amounts of meat or ascorbic acid-containing foods to meals can significantly enhance iron absorption. For example, drinking orange juice with a meal can double the absorption of non-heme iron. In contrast, tea, coffee, milk, calcium, and high-fibre foods can inhibit iron absorption.
It is important to note that iron supplements should only be taken under medical supervision as they can cause side effects such as stomach pain and constipation. Prenatal supplements are also an option and should be discussed with a doctor.
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Frequently asked questions
Your body uses iron to make red blood cells and haemoglobin for you and your baby. The amount of blood in your body increases by around 50% when you’re pregnant, so you need extra iron to make the extra red blood cells.
The recommended dietary allowance (RDA) of iron during pregnancy is 27 milligrams (mg) per day. However, you should not get more than 45 mg each day during your pregnancy or while breastfeeding.
Meat, chicken, fish, eggs, dried beans and fortified grains are all good sources of iron. If you don’t eat meat, there are several plant-based sources of iron, such as beans, lentils, spinach and kale.
Vitamin C helps your body absorb iron, so eating citrus fruit, tomatoes, red or yellow peppers, or a serving of broccoli or cauliflower with your iron sources can help your body to be more efficient at absorbing iron.
