Iron in Pregnancy .

In this guide on the importance of iron in pregnancy, you will learn more about the fascinating and incredible changes that occur during pregnancy to support your growing baby, what exactly leads to increased iron requirements, the importance of iron intake during pregnancy, and how to meet your iron requirements.

Why Pregnant Women Need Iron

Many physiological changes occur during pregnancy to support the growing baby. For example, a pregnant woman’s blood volume increases by up to 50%¹, but her red blood cells do not increase equally. This leads to a natural haemodilution more than at any other time in a human’s lifespan.

Overall, there is a 2-3 fold increase in iron requirements, and inadequate iron levels affect a huge number of women: up to 23% of pregnant women, equating to almost a quarter of a million women every year in the UK alone².

It can be difficult to get enough iron from food alone, and it’s estimated that up to 20% of women already have inadequate levels at their first appointment with their midwife³. Whilst we can get iron from food, it may not be well absorbed or in sufficient quantities needed to meet the increased iron requirements at play during pregnancy. Once you develop inadequate iron levels in pregnancy, diet alone can’t increase levels enough. In this case, iron supplementation is recommended.

The Importance of Iron in Pregnancy

Iron is a vital mineral that plays an important role in supporting a healthy pregnancy for both mum & baby. Iron supports not only oxygen transport, but also normal energy-yielding metabolism, cognitive function, immune function, cell division and the formation of red blood cells and haemoglobin⁴.

Having inadequate iron levels during pregnancy is common but has many wide-ranging health implications for both the mother and baby. The number of complications associated with having inadequate iron can be rather concerning, but there are many ways that we can support women and prevent inadequate iron levels from developing.

Whilst iron supplementation can help prevent a pregnant woman from developing inadequate iron levels, it is particularly important for certain groups:

● Two closely spaced pregnancies <1 year
● Pregnant with more than one baby
● Follows a vegetarian or vegan diet
● Teenage pregnancy
● Doesn’t consume enough iron-rich foods
● Has a heavy pre-pregnancy menstrual flow
● Recent history of significant bleeding
● Has a history of inadequate iron levels before pregnancy

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When to Take Iron During Pregnancy

Before conception, many women may not have ever had their iron levels checked or considered the possibility of having inadequate iron levels. For women who are trying to conceive, iron intake is very important, and identifying individual risk of developing, or already having inadequate iron levels is paramount to avoiding further symptoms.

Iron intake is particularly important in the last trimester of pregnancy, as this is when the growing baby begins to build their own iron stores in preparation for the first six months of life. These stores are used until babies start on solid foods.

However, early intervention may encourage the maintenance of iron levels throughout pregnancy and may reduce the need for much more expensive, risky, and uncomfortable treatments later on in pregnancy. This is especially true for women who are at an increased risk of developing inadequate iron levels. The World Health Organisation recommends an iron intake of 30mg per day during pregnancy.

How to Increase Iron Levels During Pregnancy .

Essential minerals, like zinc, magnesium, sodium, and iron, aren’t made by our bodies. Iron has to come through our diets. Iron supplements can also be a great way to hit your daily nutritional requirement, particularly if you are pregnant, to make sure you’re reaching your daily requirement.

Some foods act as barriers to our body’s ability to absorb iron sufficiently. Even if you’re eating foods high in iron, your body might not be absorbing it all, especially if your diet also contains the following foods:

· Dairy

· Eggs

· Tannins (found in tea & coffee)

On the other hand, while some foods can inhibit the absorption of iron, other foods and vitamins can enhance our ability to absorb iron. Foods that have high iron content, or increase iron absorption, include:

· Vitamin C (citrus fruits, orange juice, berries, fortified cereals)

· Beta-Carotene (carrots, sweet potatoes, dark leafy greens)

· Beef, Chicken & Fish 

Choosing a well-absorbed iron supplement can also ensure you are getting the maximum amount of iron from your supplement. For example, Active Iron is better absorbed compared to standard iron sulfate, meaning the iron in each capsule is highly bioavailable, while also being gentle on the stomach. This helps reduce side effects often associated with oral iron, like nausea and constipation.

Iron-Rich Foods to Eat in Pregnancy .

Eating a rich and varied diet filled with nutrient-dense foods, essential vitamins, and minerals means you are supporting your body in getting what it needs both to maintain your health and wellbeing, as well as that of your baby’s.

Regarding diet and iron intake, it may be helpful to know that there are two types of iron in food:

· Haem Iron - Iron from animal products. Haem iron is absorbed by the body far better than non-haem iron, and red meat is a rich source of iron.

· Non-Haem Iron - Iron from plant foods. Non-haem iron is found in plant foods such as kidney beans, chickpeas, lentils, and fermented soy products like tofu.

The full list of iron-rich foods includes red meat, fish, poultry, chickpeas, tofu,
lentils, green peas, tomato juice, broccoli, unsulphured dried apricot/raisins, spinach, fortified cereal, sauerkraut and seeds.

Key Takeaways:

● Iron requirements significantly increase during pregnancy.
● Several known factors increase your risk of developing inadequate iron levels.
● It is important to include either animal or plant-based sources of iron in your diet.
● Supplementing with iron early in your pregnancy can increase iron levels and avoid the need for high-dose oral iron if iron levels deplete further.
● Not all iron supplements are equal - Active Iron's gentle and non-constipating formula is clinically proven to increase iron and energy levels⁵.

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References

  1. ¹Guyton and hall, Textbook of Medical Physiology, 2005. ISBN 81-8147-920-3.
  2. ²NICE Guidelines 2023
  3. ³Scientific Advisory Committee on Nutrition. Iron and health. 2010.
  4. ⁴Iron contributes to normal energy-yielding metabolism and the reduction of tiredness and fatigue. Iron contributes to normal formation of red blood cells and haemoglobin and oxygen transport around the body.
  5. ⁵Ledwidge, M. et al. PRECISION Study. Int J Clin Pharm (2023)

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