Iron and Pregnancy: What You Need to Know
Iron plays a vital role during pregnancy. As your body works to support your growing baby, your need for this essential mineral increases. Understanding how iron works, where to find it, and how to absorb it more effectively can help you feel more energized, support your baby's development, and reduce the risk of complications.
Why Iron Is So Important During Pregnancy?
When you're pregnant, your blood volume increases significantly. That means your body needs more iron to make hemoglobin—the protein in red blood cells that carries oxygen. If your iron levels are too low, you might develop iron-deficiency anemia, a condition that can lead to fatigue, dizziness, and even a higher risk of preterm delivery or low birth weight.
The recommended daily intake of iron during pregnancy is 27 milligrams, compared to 18 milligrams for non-pregnant women. Many women struggle to meet this target through food alone, especially in the second and third trimesters.
Heme vs. Non-Heme Iron
There are two types of iron in our diets:
Heme iron, found in animal sources like red meat, poultry, and fish, is more readily absorbed by the body.
Non-heme iron, found in plant foods like legumes, spinach, tofu, and iron-fortified grains, is not absorbed as efficiently.
If you follow a vegetarian or mostly plant-based diet, it's especially important to understand how to support non-heme iron absorption.
How to Improve Iron Absorption
Even if you're eating enough iron, your body may not absorb it efficiently. Here are a few simple strategies that can help:
Pair iron-rich foods with vitamin C: Vitamin C helps convert iron into a form your body can absorb more easily. Try adding citrus fruits, tomatoes, bell peppers, or strawberries to your meals.
Avoid calcium, coffee, and tea with meals: Calcium competes with iron for absorption, and compounds in coffee and tea can inhibit it. Try to enjoy these drinks between meals instead.
Cook with cast iron cookware: Cooking acidic foods like tomato sauce in cast iron pans can increase the iron content of your meals.
Foods High in Iron
Here are some good sources of both heme and non-heme iron to include in your diet:
Heme iron sources:
Beef, lamb, pork
Chicken and turkey (especially dark meat)
Seafood like salmon, sardines, and tuna
Non-heme iron sources:
Lentils, chickpeas, black beans
Tofu and tempeh
Cooked spinach and other leafy greens
Fortified cereals, whole grains
Pumpkin seeds, sunflower seeds, cashews
Heme iron absorbs at a rate of about 25-40%. Non-heme iron absorbs at a rate of about 2-13% (average is <5%). If you're eating mostly non-heme iron, remember to include a source of vitamin C at the same time to help your body absorb it.
For a complete list of the top iron-rich foods and more detail, grab a copy of our Understanding Nutrients book.
What About Supplements?
While food is always the first choice, some people may need to supplement, especially if their iron levels are low. Your midwife can check your iron status with a simple blood test and help determine if a supplement is necessary. The form known as iron bisglycinate is better absorbed if it is truly needed. We always promote a food-first lifestyle as stand alone iron supplements don’t have all of the co-factor nutrients to help your body actually utilize the iron you’re taking in.
Final Thoughts
Low iron is one of the most common nutrient deficiencies in pregnancy, but with the right foods and strategies, it's manageable. Pay attention to how you feel—persistent fatigue, pale skin, or shortness of breath may be signs to talk to your healthcare provider. Remember, animal foods are not only higher in iron by concentration, but are also much better absorbed than iron-rich plant foods. Ensure you are consuming plenty of animal protein.
Supporting your iron needs is one more way to take care of yourself and your growing baby. A little planning can go a long way toward a healthier, more energized pregnancy.