Building a Healthy Iron Supply
What is pregnancy anemia, and why is it important?
Pregnancy anemia occurs when your body doesn’t have enough healthy red blood cells to deliver oxygen efficiently to you and your growing baby. It’s especially common during pregnancy because your blood volume increases by nearly 50%, creating a greater demand for iron to produce the red blood cells needed to support this increased circulation. When anemia develops, it can contribute to fatigue, dizziness, shortness of breath, and reduced energy. More importantly, untreated anemia increases the risk of complications such as preterm birth, low birth weight, and more significant maternal blood loss during delivery. Anemia can also follow you into postpartum, which can affect your milk supply, mental health, and overall recovery with a newborn.
Types of Iron and Absorption
Iron comes in two forms: heme iron and non-heme iron. Heme iron is found in animal foods and is more easily absorbed by the body. Foods high in iron include red meat, beef liver, chicken, turkey, and seafood like oysters and sardines. Non-heme iron is found in plant-based foods, including lentils, beans, pumpkin seeds, tofu, dark leafy greens, chocolate, cashews, and dark dried fruits like raisins, dates, and prunes.
While non-heme iron isn't absorbed as efficiently, pairing it with vitamin C-rich foods like bell peppers, citrus, strawberries, or broccoli can significantly improve absorption. Caffeine and calcium also decrease iron absorption when consumed at the same time.
Iron Building Strategies
Increase iron-rich foods, aiming for heme iron products multiple times a week
Incorporate organ meats once a week (unpopular opinion-our ancestors didn’t consume organ meat every day, so I don’t think we should either)
Cook on cast iron
Exercise 3-4 times a week, as this creates healthy red blood cells
Add NORA tea, daily (as an overnight infusion)
Add 1 tablespoon of blackstrap molasses to a warm drink daily
Take a shot of beetroot juice (or add it to sparkling water with some sweetener for a fun mocktail)
Make sure you are taking a quality prenatal and getting B vitamins
Supplementation
If your iron is too low, or these nutrition-based strategies aren’t moving the needle fast enough, supplementation might be required or recommended. It’s important to note that iron supplementation should always be guided by lab work and under the supervision of a care provider. Iron supplements can be hard on the digestive system and can lead to constipation. Start slow, supplement every other day, and remember to keep in mind the above notes on absorption with calcium, caffeine, and vitamin C.
If you need supplementation, here are a few good additions:
Alfalfa supplement, 6-8 per day
Chlorophyll and/or spirulina, as the label directs
Making it work
It can feel overwhelming to track and add one more thing but small, consistent choices can make a meaningful difference in building healthy iron levels. Nurturing yourself well is one of the most powerful ways to care for both you and your growing baby. Prioritizing iron-rich foods and monitoring your iron levels throughout pregnancy will help support your energy, overall well-being in pregnancy, and set you up for a more nourished postpartum. Building and maintaining healthy iron stores throughout pregnancy is an important part of supporting your health, your baby's growth, and your body's preparation for birth and postpartum.
Looking for more info on nutrition in pregnancy and postpartum? Check out the guides, here.
Big thanks to my friend and midwife colleague, Jess Searle, for helping me fill some of the gaps of supplementation, since that is outside my scope.
