What it is
Iron makes the extra blood you build in pregnancy, about half again as much as before. Iron foods come in two kinds. Heme iron is in meat, poultry, fish, and liver. Non-heme iron is in beans, lentils, spinach, tofu, and fortified grains.
What's typical
Your body absorbs about 15 to 35 percent of heme iron and 2 to 20 percent of non-heme iron. Vitamin C with iron can double or triple what you absorb from plants. Coffee, tea, and calcium with the meal cut absorption sharply. Low iron feels like tiredness, breathlessness on stairs, pale skin, and craving ice.
What's known
ACOG suggests an anemia screen in every pregnancy. Lily Nichols and many traditional cultures point to liver as the densest iron food there is, along with red meat and shellfish. Chinese postpartum tradition builds blood with pork liver and red dates. Some mothers need iron beyond food; a ferritin test shows that.
What helps
- Pair plant iron with vitamin C: beans with salsa, lentils with lemon, spinach with strawberries.
- Drink coffee and tea between meals, not with them.
- Try liver hidden in meatballs or chili if you cannot stand it plain.
When to call someone
- Nowa child swallows iron pills. Call Poison Control, 1-800-222-1222.
- Todayheart racing at rest, short of breath lying down, or chest pain.
- At your next visityou are exhausted beyond normal, dizzy, or craving ice or dirt. Ask for a ferritin test, not just hemoglobin.
Who helps
Tools: Postpartum Meal Planner
Related
- Low iron and anemiaPregnancy: Your Body
- Blood-building foods after birthNourishment and Traditions
- Anemia and exhaustion after birthPostpartum: Your Body
- Cravings and food aversionsPregnancy: Eating
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Sources
- American College of Obstetricians and Gynecologists — Anemia in pregnancy practice bulletin
- NIH Office of Dietary Supplements — Iron fact sheet for consumers
- Lily Nichols RDN — Real Food for Pregnancy
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