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How Much Iron Do You Need During Pregnancy?

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on May 21, 2020

Iron during pregnancy is absolutely essential. And it's easy — and oh so important — to get enough of this vital nutrient without even breaking a sweat.

Pumping iron isn't just for the gym. You can — and should — pump it up in your pregnancy diet, too. Iron is essential during pregnancy to support your baby's developing blood supply, as well as your own.

The mineral is so vital for baby's growth, in fact, that your recommended daily intake nearly doubles when you're expecting. Having low iron stores can increase your risk of developing anemia, and severe iron deficiency may lead to low birthweight or premature birth.

With that in mind, is it necessary to take iron supplements when you're pregnant? Here's everything moms-to-be need to know about iron during pregnancy, including how to fill up on iron-rich food sources and how to know if supplementary iron is something you need.

Why is iron important during pregnancy?

It might seem counterintuitive that you need more iron during pregnancy, considering 70 percent of iron is found in red blood cells — and you're no longer losing blood each month during your menstrual cycle. But iron needs jump during pregnancy to deliver oxygen to your growing baby and because your body actually produces more blood since you're growing, too. Iron is also important in fetal brain development. Having low iron levels can put you at risk for anemia, especially during the second half of your pregnancy.

How much iron do pregnant women need?

Pregnant women need 27 milligrams of iron per day (compared to 18 milligrams for adult women 19 to 50 who are not expecting). Most prenatal vitamins include enough iron to cover that increase, but iron-deficiency anemia is common in pregnancy due to the increased demand for blood production. Luckily, it's easy to prevent by filling your plate with plenty of iron-rich foods and, if your practitioner recommends one, with the help of a daily iron supplement.

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Best iron-rich foods for pregnant women

The most easily absorbed sources of dietary iron (heme iron) can be found in lean meat, poultry and fish. Non-animal (non-heme) sources are still beneficial, however, and you can enhance their uptake by consuming them alongside vitamin C-rich foods.

Some of the best heme iron-rich food sources include:

Canned sardines: 2.4 mg per 3 ounces
Braised beef: 2 mg per 3 ounces
Chicken: 1 mg per 3 ounces
Eggs: 1 mg per 1 hard boiled

Some of the best non-heme iron-rich food sources include:

Fortified breakfast cereals: 18 mg per serving
White beans: 8 mg per cup canned
Lentils: 3 mg per ½ cup boiled
Spinach: 3 mg per ½ cup boiled
Firm tofu: 3 mg per ½ cup
Dark chocolate: 2 mg per ounce
Tomatoes: 2 mg per ½ cup canned and stewed
Kidney beans: 2 mg per ½ cup canned
Cashews: 2 mg in 18 nuts

Should you take iron supplements during pregnancy?

An iron-containing prenatal vitamin in combination with sufficient dietary sources of iron throughout the day can provide many pregnant women with adequate amounts of the mineral. But iron-deficiency anemia is common, particularly after week 20 of pregnancy, and some moms-to-be do need a daily iron supplement in addition to their prenatal.

A blood test can check your iron levels and determine if you might need to take iron tablets during pregnancy that go beyond what's supplied in your prenatal.Anyone can develop anemia, but vegans and vegetarians have a higher risk, as do women carrying multiples, or those who have had back-to-back pregnancies or severe morning sickness. If you fall into one of those categories and notice symptoms (such as feeling fatigued, dizzy or breathless), ask your doctor if you might need an iron supplemen.

Iron supplements typically contain 30 milligrams of the mineral. Because iron can cause nausea and constipation, your practitioner may suggest slow release capsules that are easier on the stomach.If your doctor has also recommended supplementary calcium, keep in mind that you shouldn't take more than 250 milligrams at the same time as an iron supplement, since calcium can interfere with iron absorption (you should also take these supplements two hours apart).

The bottom line: For most women, iron supplementation is safe during pregnancy.However, not every mom-to-be needs extra iron, especially since the mineral is already in most prenatal vitamins and can be found in certain foods. As always, talk to your practitioner before adding any new supplements to your diet.

From the What to Expect editorial team and Heidi Murkoff, author ofWhat to Expect When You're Expecting. What to Expect follows strict reporting guidelines and uses only credible sources, such as peer-reviewed studies, academic research institutions and highly respected health organizations. Learn how we keep our content accurate and up-to-date by reading our medical review and editorial policy.

What to Expect When You're Expecting, 5th edition, Heidi Murkoff and Sharon Mazel.

Whattoexpect.com. Anemia. August 2018.

American College of Obstetricians and Gynecologists, Nutrition During Pregnancy, February 2018.

Rachel Fine, R.D., New York, New York.

Tarun Jain, M.D., Board-Certified Reproductive Endocrinology and Infertility (REI) Physician and Ambulatory Medical Director, Northwestern Medicine Fertility and Reproductive Medicine, Oak Brook, Illinois, member of the What to Expect Medical Review Board.

U.S. Department of Agriculture, USDA Food Composition Databases, September 2018.

U.S. Food and Drug Administration, Eating Fish: What Pregnant Women and Parents Should Know, November 2017.

U.S. Department of Health and Human Services, National Institutes of Health, Office of Dietary Supplements, Iron, February 2020.

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Do I Need To Take Vitamin D Everyday

Source: https://www.whattoexpect.com/pregnancy/diet/iron-during-pregnancy/

Do I Need To Take Vitamin D Everyday