Anemia in Pregnancy

Anemia in pregnancy is a concern of many midwives and doctors. Anemia can be caused by low levels of iron, folic acid, or vitamin B-12. Here we focus on iron deficiency anemia in pregnancy. If you are iron-deficient in your pregnancy, you are not alone. Iron deficiencies are relatively common even in advanced industrial countries. A 1997 study found that about 11% of women of childbearing age, 9% of adolescent girls, and 9% of toddlers are iron deficient (Looker et al. 1997). Iron deficiency is most pronounced in pregnancy and breastfeeding because of the additional requirements of the baby and placenta for iron. Doctors and midwives monitor the iron levels of their patients fairly closely.

Iron supplementation

Your doctor may have recommended a prenatal supplement with iron to avoid anemia in pregnancy. A nutritional supplement will be the quickest way to improve your iron status. However, for the long-term, you need to increase the iron in your diet to avoid low iron in the future.

Add Meat

Iron is most easily absorbed from meat sources. If you eat meat, your best first line of defense against iron anemia in pregnancy is to increase the amount or type of meat in your diet. Clam, oyster, duck, and organ meats are the highest meat sources of iron. Clam is a standout for iron. Generally speaking, a 3 ounce serving of beef will provide you with about 13% of your daily intake of iron, turkey about 12%, and ham about 6%. Select plant foods strategically If there is a plant-based iron super-food, it is likely quinoa or amaranth, the grain-like seeds that are becoming increasingly available in health food stores. One cup of quinoa uncooked provides 87% of the recommended daily intake of iron for women. One cup of amaranth provides 82% of the RDA. Legumes as a class have high iron content. Soybeans top the list providing nearly 50% of your daily recommended intake followed by lentils with 37%. Kidney beans, chickpeas, lima beans, and navy beans all can contribute about 25% of your daily recommended intake.

Prepare plant foods and menus strategically

Iron is more poorly absorbed in plant-based foods such as grains and legumes. If you rely on plant-based foods for your iron in pregnancy, there are tricks to increasing your absorption in those foods. Soak your beans. If you soak your beans in warm water (up to 140 degrees Fahrenheit) for 12-24 hours, you will reduce iron inhibitors in those beans. Read more about how to cook beans.

Soak your grains.

If you eat oatmeal for breakfast or eat quinoa in a salad, soak it in warm water overnight before cooking. Read more specifics on soaking grains.

Add some fresh fruit and vegetables.

Fruits and vegetables high in vitamin C (such as oranges and tomatoes) will actually help your body absorb more iron from those beans and grains.

Skip the milk.

Drink the milk or yogurt between meals or during meals that are not rich in iron. There is some evidence that the calcium in milk will reduce your absorption of iron.

Cook in cast iron.

A small amount of iron in grandma’s cast iron skillet makes its way into the food cooking in that skillet. When you need an iron boost, cast iron may be a good strategy.

More resources

Read more about iron rich foods in the free downloadable e-book Rebuild with Iron Rich Foods to avoid anemia in pregnancy. Read the National Institutes of Health fact sheet on iron for a general overview of iron and food.

Amanda Rose, Ph.D., author of Rebuild from Depression suffered from depression in pregnancy and postpartum. Her book details the nutrient-depression link, including the link between low iron and depression.

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