Iron deficiency during pregnancy

Iron is important when you’re pregnant, both for you and for the baby, because iron transports oxygen in your blood. The volume of blood in your body increases during pregnancy, which means you need even more iron than usual. Around week 20, it will have increased by nearly 50% and the baby’s iron need becomes more apparent. At that point, it’s often important to start getting extra iron to prevent iron deficiency.

How do you know if you are iron deficient when you’re pregnant?

Feeling tired, generally lethargic, having headaches and becoming short of breath from the slightest effort are common symptoms and signs that it’s time to consider iron. The development of the foetus, formation of the placenta and more red blood cells have used up much of your body’s iron stores. Your doctor or midwife will check your iron levels regularly during your pregnancy. You may be wondering whether iron deficiency is dangerous for your baby, but iron supplements are usually intended for the person who is pregnant. The placenta is good at making sure your baby’s needs are met.

Eat foods that are high in iron

Iron is found in almost all foods, especially in meat, nuts, legumes and leafy greens. But on average, the body only absorbs 5 to 10% of the iron we consume. Your need for iron depends not only on what you’re eating right now, but also on how much iron your body has in its iron stores.
Even if it’s easier for your body to absorb iron from food than from supplements, it can be tricky to get enough iron through food. During pregnancy, it’s common for iron levels to decline and to need an iron supplement. Some people start taking a supplement after the initial test is done with a doctor or midwife, but most begin after week 20.

Foods to eat when you’re pregnant and iron deficient

• Meat, liver pâté, blood pudding and iron-rich bread
• Offal (however, liver has too much unnecessary vitamin A, so choose liver pâté instead)
• Eggs and poultry
• Fish
• Prim cheese
• Peas, beans and lentils
• Whole-grain products
• Spinach and other leafy greens
• Bananas and peaches

Help your body absorb iron

The tannic acid in tea blocks iron absorption, so don’t take your iron supplement together with a cup of tea, or with coffee. Calcium and magnesium-rich foods, like milk, also impede absorption.
It’s easier for the body to absorb iron from food if combined with vitamin C  for example from fruit, vegetables or orange juice. If you’re taking an iron supplement, it’s best absorbed on an empty stomach with half a glass of water. It may be wise to remember that some medications impact iron absorption – so ask your pharmacist if that is the case. You can find some more tips on good foods to eat while pregnant here.

Iron supplements may cause constipation

Constipation is common during pregnancy. Hormones make your intestines a little more sluggish than usual and dietary supplements containing iron can slow them even more. The best plan of action is to drink plenty of water, eat lots of fruit – kiwi is super, but don’t forget dried fruits like figs, raisins and dried plums – and make sure to choose whole-grain products. Flax seeds and prim cheese can also help. Staying physically active is important – daily walks will help keep your digestion on track. Iron supplements can cause mild nausea in some people – in that case, try taking it at night to see if that makes a difference. We’ve gathered a few tips on fighting nausea during pregnancy if it gets out of hand.
Because too much iron can be toxic, it’s important to keep iron supplement tablets out of reach of any kids with curious hands.

Please note that all information above is based on Swedish recommendations.