Iron: Everything You Need to Know
But why exactly is it so crucial, and how can you be sure you're getting enough of this essential trace element? Whether you’re trying to conceive, already pregnant, or caring for a newborn, understanding iron’s role can make a huge difference in how you feel and how well you support your body and baby.
What is Iron and Why Do We Need It?
Iron is a mineral that plays a key role in making hemoglobin (the protein in red blood cells that ferries oxygen throughout your body). It also assists in energy production, hormone regulation, and maintaining a healthy immune system. Without sufficient iron, you might find yourself feeling unusually tired, weak, or short of breath. And, let’s be honest, who needs more exhaustion when navigating pregnancy or motherhood?Iron Is Especially Important During Preconception, Pregnancy, and Postpartum
Iron needs change significantly for women depending on where they are in their motherhood journey. Let’s break down why it’s so important at every stage.
Iron for Women Trying to Conceive
If you’re planning a pregnancy, building up your iron stores is essential. A solid reserve of iron can help you feel more energetic and may even aid in fertility. Research indicates that women who do not get enough iron are more likely to suffer anovulation, a lack of ovulation. Research also suggests that women with healthy iron levels may have a better chance of conception compared to those with iron deficiency.
Iron During Pregnancy
Pregnancy increases your blood volume by about 50%, which means your body needs a lot more iron to produce additional hemoglobin for all that extra blood. In fact, the physiological demand for iron is three times greater during pregnancy. Iron is also crucial for the baby’s development, particularly for brain growth and oxygen supply. The World Health Organization estimates that 37% of pregnancies are affected by anemia, a significant global health problem predominantly caused by iron deficiency.
If you’re not getting enough, you may feel extreme fatigue, and there could be risks like preterm birth or low birth weight.
Postpartum Iron Needs
Many new mothers overlook iron after childbirth, but it’s just as important postpartum. Blood loss during delivery can leave you iron-depleted, and low iron can exacerbate postpartum fatigue. Plus, if you are breastfeeding, you’ll need iron to support both your energy levels and milk quality. Lactating women are particularly vulnerable to anemia, as their iron stores are depleted to maintain the iron quality in breast milk.
What is the recommended dietary intake for iron
The Australian Government’s health guidelines recommend the following:
- 18 mg of iron per day for women of childbearing age
- 27 mg of iron per day for pregnant women
- 9 mg of iron per day for lactating (breastfeeding) women
*https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/iron
The Risks of Iron Deficiency During Pregnancy
Iron deficiency is a serious concern that shouldn’t be underestimated, especially during pregnancy. Here are some potential complications supported by current research that come with low iron levels:
Anemia: This condition means your blood doesn’t have enough healthy red blood cells to carry oxygen, which can lead to dizziness, rapid heartbeat, and overall weakness.
Increased risk of preterm birth: Babies born prematurely often face developmental challenges.
Low birth weight: Low iron levels can contribute to insufficient birth weight, which comes with its own set of health concerns.
Postpartum fatigue and mood disorders: Iron deficiency has been linked to postpartum depression, making recovery even more challenging.
How to Know if You’re Getting Enough Iron
Wondering if you’re meeting your iron needs? Here are some telltale signs of iron deficiency:
- Symptoms to watch for: Persistent fatigue, pale skin, headaches, and brittle nails.
- Medical testing: The best way to know for sure is through a blood test that checks your hemoglobin and ferritin levels. Discuss with your healthcare professional if you think you might be low on iron.
Foods Rich in Iron
Iron is present in a variety of foods, and getting the right balance can be crucial, especially during pregnancy. However, meeting daily needs through diet alone can sometimes be a challenge, particularly for vegetarians or those with dietary restrictions. Here are some of the best dietary sources of iron:
- Lean Red Meat: About 2.7 mg of iron per 100 grams of beef
- Chicken Breast: Approximately 1.3 mg of iron per 100 grams
- Oysters: Around 8 mg of iron per 85 grams
- Cooked Lentils: Roughly 6.6 mg of iron per cup
- Spinach: Approximately 6.4 mg of iron per cooked cup
- Fortified Breakfast Cereals: Up to 18 mg of iron per 30-gram serving, depending on the brand
- Tofu: Around 3 mg of iron per 100 grams
- Pumpkin Seeds: Approximately 2.5 mg of iron per 1-ounce serving
- Dried Apricots: About 2 mg of iron per 1/2 cup
Despite having these options, many women find it challenging to meet the recommended daily iron intake through food alone, making a high-quality prenatal or iron supplement a helpful addition to their diet.
How Iron is Absorbed: The Science of Haem and Non-Haem Iron
You’ve probably heard there are two types of iron: haem and non-haem. But what’s the difference, and why does it matter?
Haem Iron
Found in animal-based foods like red meat and chicken, haem iron has higher bioavailability and is more readily absorbed by the body. If you eat meat, this is your best bet for meeting your iron needs.
Non-Haem Iron
Found in plant-based sources like lentils, beans, and spinach. It’s less easily absorbed, but you can boost absorption by pairing it with vitamin C-rich foods (think: orange juice or capsicum with your spinach salad).
Choosing the Right Iron Supplement: What to Look For
Sometimes diet alone isn’t enough, especially if you’re dealing with pregnancy cravings and aversions. That’s where iron supplements come in, but not all are created equal.
Gentle Forms Of Iron
If you’ve ever experienced the side effects of iron supplements (looking at you, constipation), you’ll be happy to know there are gentler options. Iron in the form Ferrous bisglycinate, for example, is known for being more bioavailable and easier on the stomach than other forms of iron such as ferrous fumarate, which has been linked to constipation and nausea.
Combination Supplements
A quality prenatal vitamin should cover your Iron bases, but be sure to consult with your healthcare professional. Choose a prenatal that contains a more bioavailable form of Iron such as ferrous bisglycinate that is low in side effects.
The Right Dosage
Just as too little iron can raise health concerns for you and your baby, so can too much iron. Choose an Iron supplement that will ensure you do not exceed the recommended daily intake of iron. And remember, you also get iron from your diet. Aim to get no more than 45 milligrams of iron a day.
Important Add-Ons
Supplements containing vitamin C can increase absorption, while calcium should be avoided close to your iron intake, as it can block absorption.
The Latest Research on Iron Benefits During Pregnancy
Emerging research continues to highlight the critical role of iron in supporting both maternal and fetal health. Recent studies have shown that adequate iron intake during pregnancy is linked not only to reducing the risk of maternal anemia but also to supporting optimal brain development in the fetus. Research published in maternal health journals has demonstrated that iron contributes to higher birth weights and can significantly lower the chances of preterm delivery.
Moreover, newer findings suggest that the long-term cognitive development of the child may also be positively influenced by sufficient iron levels during gestation. This growing body of evidence underscores the importance of maintaining healthy iron levels through diet and, if necessary, supplementation, making it an essential focus for healthcare providers and expectant mothers alike.
All content and media on the Mother Natal website are created and published online for informational purposes only. It is not intended to substitute professional medical advice and should not be relied on as health or personal advice.
FAQs About Iron
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What foods should I eat to boost my iron levels naturally?
Include iron-rich meats and leafy greens, and pair them with vitamin C foods to enhance absorption. -
When is the most important time during pregnancy to increase Iron intake?
Your iron intake is most important in the final 10 weeks of pregnancy as this is when your baby begins to build their own iron stores ready for the first 6 months of life. These stores are used until your baby starts on solids. -
Can I take iron supplements on an empty stomach?
Yes, but it may cause nausea. Try taking it with a small, iron-friendly snack. -
Why do some iron supplements cause constipation?
Ferrous sulfate is a common culprit, as is ferrous fumarate. Gentler options like iron bisglycinate may be easier on your system. -
How soon will I feel better after starting iron supplements?
It can take a few weeks for your energy to improve, and months to replenish iron stores. -
Is it possible to have too much iron?
Yes. Excess iron can be harmful, so follow your healthcare provider’s guidance. -
Are vegan sources of iron effective?
Yes, but be strategic with vitamin C to boost absorption. -
Should I still take iron postpartum?
Yes, especially if you experienced blood loss during delivery. Consult your doctor for personalised advice. -
Why is the RDI for iron during breastfeeding lower than normal?
This lower RDI of 9mg/day, assumes that menstruation does not resume until after 6 months of exclusive breastfeeding. -
How does iron impact my baby’s development?
Iron supports healthy brain development and helps transport oxygen efficiently. -
Do prenatal vitamins provide enough iron?
Sometimes, but individual needs vary. Your doctor may recommend additional supplements. - Can iron deficiency cause postpartum depression? There’s evidence to suggest a link, but more research is needed.
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What impairs iron absorption?
Coffee, tea, and other caffeinated products as well as foods that are high in calcium can interfere with iron absorption.
References
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World Health Organisation: Anaemia. https://www.who.int/news-room/fact-sheets/detail/anaemia
Frayne, J., Pinchon, D. 2019/02/22. Anaemia in pregnancy. Australian Journal for General Practitioners. Volume 48, Issue 3, March 2019. The Royal Australian College of General Practitioners (RACGP). Retrieved from https://www1.racgp.org.au/ajgp/2019/march/anaemia-in-pregnancy
Australian Government Nutrient Reference Values for Australia and New Zealand - Iron. Retrieved from https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/iron
Basrowi RW, Zulfiqqar A, Sitorus NL. Anemia in Breastfeeding Women and Its Impact on Offspring's Health in Indonesia: A Narrative Review. Nutrients. 2024 Apr 25;16(9):1285. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC11085192/
Md Mizanur Rahman, Sarah Krull Abe, Md Shafiur Rahman, Mikiko Kanda, Saki Narita, Ver Bilano, Erika Ota, Stuart Gilmour, Kenji Shibuya. Maternal anemia and risk of adverse birth and health outcomes in low- and middle-income countries: systematic review and meta-analysis12. The American Journal of Clinical Nutrition,Volume 103, Issue 2,2016,Pages 495-504,ISSN 0002-9165. Retrieved from https://www.sciencedirect.com/science/article/pii/S0002916523121538
Moustarah F, Daley SF. Dietary Iron. [Updated 2024 Jan 8]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Retrieved from: https://www.ncbi.nlm.nih.gov/books/NBK540969/
Fischer JAJ, Cherian AM, Bone JN, Karakochuk CD. The effects of oral ferrous bisglycinate supplementation on hemoglobin and ferritin concentrations in adults and children: a systematic review and meta-analysis of randomized controlled trials. Nutr Rev. 2023 Jul 10;81(8):904-920. Retreived from https://pubmed.ncbi.nlm.nih.gov/36728680/
Nguyen M, Tadi P. Iron Supplementation. [Updated 2023 Jul 3]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK557376/