Iron During Pregnancy: Why It’s Crucial and How to Get Enough
Iron plays a vital role in supporting a healthy pregnancy, aiding both mum and baby. As blood volume increases during pregnancy, iron supports oxygen transport and helps prevent iron-deficiency anemia, which can lead to fatigue, preterm birth, and low birth weight.
Why Iron Matters
Iron supports hemoglobin, crucial for delivering oxygen. During pregnancy, iron needs increase from 18 mg to 27 mg daily. Insufficient intake can lead to complications for both mother and baby, affecting growth and cognitive development.
Types of Iron
1. Heme Iron (from animal sources) is highly absorbable and includes foods like:
Chicken liver
Beef liver
Kangaroo meat
Sardines
2. Non-Heme Iron (from plant sources) is less easily absorbed but can be improved with vitamin C. Key sources include:
Lentils
Pepitas
Prunes
Whole grains
Overcoming Dietary Challenges
Morning sickness or aversions can make iron intake challenging. In such cases, supplements, especially those with bioavailable heme iron, may help bridge the gap.
To maintain healthy iron levels during pregnancy, aim for a balanced intake of both iron types, and consult a healthcare provider if you experience symptoms of deficiency such as fatigue or dizziness.
For more personalised advice, speak with your doctor or a qualified nutritionist.