Iron deficiency is quite common in later pregnancy with research showing that up to 52 percent of pregnant women around the world aren’t getting enough iron. Iron deficiency can lead to anemia with signs and symptoms including shortness of breath, fatigue and heart palpitations. It also increases the mothers risk of infection, bleeding and preeclampsia.
For newborns, iron deficiency can cause premature birth, low birth weight and even miscarriage. Babies born with iron deficiency anemia may remain anemic in their first year, which could result in developmental issues.
As iron is the most common nutrient deficiency worldwide it's no surprise that it's the most common deficiency during pregnancy. Many women have low stores pre pregnancy which puts them at a higher risk of anemia during pregnancy. Some women start their pregnancy with good iron stores but then become deficient due to the demands of growing their baby. Iron deficiency is also very common in breastfeeding women and so having closely spaced pregnancies or breastfeeding during pregnancy can also put you at risk.
During pregnancy, the mothers' blood volume increases by about 50%. Iron is needed to help build blood cells in both the mother and foetus with a reccommended in take of 18mg for non pregnant women and 27mg during pregnancy.
If you have low iron or are finding it difficult to obtain the recommended dose then the following foods, herbs and supplements can help.
Iron-Rich Foods For Pregnancy
There are two types of Iron. Heme (animal sources such as meat, fish and eggs) and Non Heme (plant based sources). Below is a list of plant based sources of Iron which you can include daily:
- Leafy greens
- Nuts & Seeds
- Seaweed
- Brewer’s yeast
- Molasses
- Millet
- Prunes
- Raisins
- Dried apricots
- Cherries
- Mushrooms
Note: You will need to include Vitamin C rich foods such as lemon or lime juice, broccoli, capsicum etc to increase the absorption of non-heme iron sources.
Iron-Rich Herbs For Pregnancy
- Nettle - Can be taken fresh in salads, as a tincture or made into tea with the loose leaf. It is not only rich in iron but also in vitamins such as A, B, K and C. Steep 2tbs of the loose leaf into boiling water for 15min and drink 2-4 cups per day.
- Dandelion root or leaf: Great sources of iron as well as vitamins A, B, C and D. You can also blend Dandelion leaf and Nettle leaf together and drink daily.
Iron Supplements
- Floradix iron contains supplemental iron plus iron rich herbs and foods. You can get it from your local health food store although it is best as a prevention or maintenance remedy rather than to treat low iron.
- Spatone is a liquid iron that can be purchased from your local health food store or chemist
- Practitioner only Iron such as Metagenics, Bioceuticals and Biomedica (obtained from a qualified Naturopath) contain highly bioavailable forms of iron that are gentle on the gut. You can also ask your health food store or chemist for an iron that doesn't cause constipation and has a form that is better absorbed. .