Between 15% - 25% of women experience iron-deficiency anaemia during pregnancy.

Anaemia is a common condition in pregnancy as blood volume increases by 40-50%. Adequate amounts of iron, vitamin B12 and folate are required to make all the extra haemoglobin needed. Iron deficiency is the main cause of anaemia during pregnancy. Iron needs are 1.5x higher during pregnancy and increase as the pregnancy progresses.

In the third trimester, for example, your baby will accumulate 2mg of iron a day so that by the time he is full term he will have accumulated 150-250mg in total. This then creates a good store of iron (called ferritin) which baby will use to build lean tissue for the first six months of life.

Healthy iron stores during pregnancy may also improve a healthy birth weight, reduce the risk of premature birth and of your baby developing asthma in later childhood years. Iron is responsible for the growth of the placenta, effects the growth and health of the baby and protects against blood loss during birth.

How do you know if you’re iron deficient?

Iron-deficiency anemia during pregnancy can make you feel weak, tired and fatigued. Other signs of deficiency may include feeling dizzy and lethargic, having pale skin and being constipated, feeling irritable and finding it difficult to concentrate, as well as a rapid heart rate.

How can you reduce the likelihood of deficiency?

1. Have regular blood tests to check your haemoglobin level and blood cells as well as your levels of iron, vitamin B12 and folate. Ideally you will have started your pregnancy at optimal levels.

2. Take a quality iron supplement. Some iron supplements may contribute to constipation so be sure to choose an iron supplement that’s easily absorbed, like iron bisglycinate. Steer clear of ferrous fumarate or ferrous sulfate or iron sulphate as these may cause constipation, nausea and heartburn and are less efficiently absorbed. The recommended intake of iron is 27mg per day in pregnancy.

   Furthermore, zinc aids the absorption of iron so also take a zinc supplement providing around 5mg of zinc.

   Take iron and calcium supplements separately as they compete for absorption when taken in combination.

   Iron supplements should be taken on an empty stomach with vitamin C, a half hour before food or 1 hour after food. Preferably not close to bedtime.

   And it’s best to take your iron supplement every second day, as iron can interfere with its own absorption.

   Supplementing with folate and B12 is also recommended to avoid anaemia.

   Consult with your health practitioner before adding an iron supplement to prop up your diet.

3. Eat a diet rich in sources of iron to reduce the risk of deficiency both in mother and baby. Dietary sources of iron include red meat, beef liver, lamb, poultry, clams, egg yolk and fish. As well as black quinoa, sesame seeds, garbanzo beans, kidney beans, lentils, olives, spinach, spirulina, pumpkin seeds, chickpeas, swiss chard, dandelion greens, prunes, dates.

   Iron from animal sources is easier to absorb than iron from plants and pulses. The darker the meat, the more iron it contains.

   Also, vitamin C increases the absorption of iron from food. Eating foods rich in vitamin C (such as tomato, broccoli, capsicum) with iron-rich foods can boost your iron levels.

   Iron inhibitors in the form of dairy products, tea, coffee and red wine should not be consumed with meals or iron supplements, and should be separated by 2 hours.

   Soak grains before cooking. Grains contain phytase which can restrict iron absorption, but soaking them minimises this anti-nutrient. Refer to our How To Soak Grains guide for details.

N.B. This information is designed to be used in conjunction with, and is not a substitute for, the advice of your doctor or health care practitioner.