Are you getting enough iron during pregnancy?

When you're pregnant, you need about twice as much iron as you used to because your body uses iron to make extra blood for your baby. And yet, about 50% of pregnant women do not get enough of this important mineral. Eating iron-rich foods and taking iron supplements as recommended by your doctor can help control your iron levels.

What are the benefits of iron?

Your body uses iron to make extra blood (hemoglobin) for you and your baby during pregnancy. Iron also helps carry oxygen from the lungs to the rest of the body—and your baby.

Getting enough iron can prevent a condition in which there are too few red blood cells, which causes fatigue, called iron deficiency anemia. Anemia can cause your baby to be born too small or too early.

When should I start taking iron?

You should start taking low-dose iron supplements (30 mg daily) at your first prenatal appointment. In most cases, you will get this amount of iron in prenatal vitamins.

How much iron should I take?

During pregnancy, you will need at least 27 milligrams (mg) of iron each day. While breastfeeding, consume at least 9 mg of iron each day if you are 19 years of age or older. Breastfeeding mothers aged 18 years and younger need 10 mg of iron.

What foods are rich in iron?

You can find iron in meat, poultry, and plant foods, as well as in supplements. There are two types of iron in food.

Heme iron is best absorbed by the body. You get heme iron from beef, chicken, turkey, and pork.
Non-heme iron is another type of iron that you can find in beans, spinach, tofu, and ready-to-eat cereals that contain extra iron.

Some foods rich in iron include:

Beef liver (85 g) -- 5.2 mg
Chicken liver (85 g) -- 11 mg
Iron-fortified instant oatmeal -- 11 mg
Iron-fortified ready-to-eat cereal -- 18 mg
Raisins (half a cup) -- 1.6 mg
Kidney beans (1 cup) -- 5.2 mg
Lentils (1 cup) -- 6.6 mg
Lima beans (1 cup) -- 4.5 mg
Oysters (85 g, canned) -- 5.7 mg
Soybeans (1 cup) -- 8.8 mg

Getting enough iron from food during pregnancy can be difficult, even if you carefully try to add iron to your diet. This is especially true if you are a vegetarian or vegan, since you don't eat iron-rich meat or poultry. Be sure to tell your doctor if you are a vegetarian so he can monitor your iron and hemoglobin levels more closely.

What to eat – or not eat – with iron-rich foods

Along with iron-rich foods, pair them with vitamin C-rich foods like tomatoes and oranges. Vitamin C helps your body absorb non-heme iron better when you eat both at the same meal.

On the other hand, some drinks and foods interfere with the absorption of iron by the body. These include coffee, tea, milk, whole grains and dairy products. Try not to eat these foods at the same time as iron-rich foods. For example, instead of coffee or tea with cereal for breakfast, drink a glass of orange juice.

Do I need iron supplements?

Taking iron supplements can help you get enough iron every day. In most cases, you will get enough iron from a prenatal vitamin, as many types contain the recommended amount of iron. Your doctor will check your iron levels periodically based on test results and if you are a vegetarian.) If you have low iron levels, you may need to take additional iron supplements.

What are the side effects of iron supplements?

You need at least 27 mg of iron, but aim to consume no more than 45 mg per day while pregnant or breastfeeding. Be sure to take your iron supplements exactly as your doctor recommends.

Iron supplements can cause nausea, vomiting, constipation, or diarrhea. Sometimes your body will adjust to excess iron on its own within a few days. Drinking plenty of water and fiber-rich foods can also help with constipation. But if you still have side effects, try taking the supplement with a meal or in two doses. Or ask your doctor if it's safe to take a stool softener.