Red meat, poultry, and seafood contain both heme and non-heme iron and are some of the best sources of iron. But if you're vegan or vegetarian and don't eat animal protein, you can get iron from legumes, vegetables, and grains.
Note: Liver supplies a very high concentration of iron, but it also contains unsafe amounts of vitamin A , so it's best to limit how much liver you eat during pregnancy. If you have low iron or iron-deficiency anemia, some experts believe you shouldn't eat iron-inhibiting foods at the same time as iron-rich foods.
Others believe it's okay to eat these foods together as long as your overall diet includes plenty of iron-rich and vitamin C-rich foods. Your provider or a dietitian can work with you to create a prenatal nutrition plan that supports healthy iron levels.
You may. Many women start their pregnancy without enough iron to meet their body's increased demands and are unable to bring their levels up through diet alone. But you won't need to take additional supplements unless your provider advises you to. The iron in your prenatal vitamin will likely be all you need, unless you have or develop anemia. When taking an iron supplement, you may also have nausea or more rarely diarrhea. If your supplement or prenatal vitamin makes you feel queasy, try taking it with a small snack or at bedtime.
Talk to your provider if you're experiencing unpleasant side effects from iron supplements. You may be able to prevent stomach problems by starting with a supplement that has less iron and gradually building up to the dose you need. You could also try taking the iron in smaller doses throughout the day. Your provider may suggest trying different iron supplements to find one that's easy on your stomach.
For example, some moms-to-be have fewer side effects from a timed-release iron supplement, although the trade-off is that the iron isn't absorbed as well this way. Finally, don't worry if your stools look darker when you start taking iron. That's a normal and harmless side effect. When you don't get enough iron, your stores become depleted over time.
And if you no longer have enough iron to make the hemoglobin you need, you become anemic. Iron-deficiency anemia can sap your energy and cause many other symptoms, especially if you have a severe case. It can also make it harder for your body to fight infection. It may even impact your pregnancy: Iron-deficiency anemia — especially in early or mid-pregnancy — has been linked to a greater risk of preterm birth, having a low-birth-weight baby, and other serious complications.
If you're anemic when you give birth, you're more likely to need a transfusion and have other problems if you lose a lot of blood at delivery. And some research suggests an association between maternal iron deficiency and postpartum depression. Aim to get no more than 45 milligrams of iron a day. If you take more than that either from an extra iron supplement or from your prenatal vitamin , it can cause your blood levels of iron to rise too high, possibly causing problems for you and your baby.
For example, some studies have found that too much iron may be associated with an increased risk of gestational diabetes and preeclampsia. To avoid complications, take iron supplements during pregnancy only under the supervision of your healthcare provider. BabyCenter's editorial team is committed to providing the most helpful and trustworthy pregnancy and parenting information in the world.
When creating and updating content, we rely on credible sources: respected health organizations, professional groups of doctors and other experts, and published studies in peer-reviewed journals.
We believe you should always know the source of the information you're seeing. Learn more about our editorial and medical review policies. Nutrition during pregnancy. American College of Obstetricians and Gynecologists. Eating right during pregnancy. Academy of Nutrition and Dietetics. Anemia and pregnancy. Severe iron deficiency anemia is scary—at worst, it can cause premature birth , low birth-weight, and infant and maternal mortality. But if you become iron deficient, chances are very good you'll be able to catch it and treat it long before those risks become actual threats.
Goist says. When you throw those on top of typical pregnancy symptoms it's a double whammy. Most doctors check your iron levels when they draw labs during the first trimester and again later in pregnancy, Dr. I was exhausted, but I was in my first trimester so that was to be expected.
I was growing a tiny human, after all! Her doctor recommended an iron supplement. That approach is the ideal way to combat low iron levels, says Rebecca Blake, R. There's little risk of getting too much iron during pregnancy, especially if your levels were already low, so just follow your doctor's advice regarding supplements.
You may have heard upping your iron can cause constipation, and that's true, even if you are just raising your consumption to pregnancy-appropriate levels. Iron is binding so it can cause you to become backed up—and because constipation is already a common symptom during pregnancy , the combination isn't exactly a picnic. In addition to taking a supplement, upping how much iron you're getting in your diet will also make a difference.
Not all iron-containing foods are created equal, however. There are two types of iron: heme and non-heme. Non-heme iron is mostly found in beans, vegetables, dried fruits, eggs, whole grains, and iron-fortified products; heme iron comes from animal sources, such as red meat, fish, and poultry.
Learn how we keep our content accurate and up-to-date by reading our medical review and editorial policy. The educational health content on What To Expect is reviewed by our medical review board and team of experts to be up-to-date and in line with the latest evidence-based medical information and accepted health guidelines, including the medically reviewed What to Expect books by Heidi Murkoff.
This educational content is not medical or diagnostic advice. Use of this site is subject to our terms of use and privacy policy. Registry Builder New. Medically Reviewed by Jennifer Wu, M. Medical Review Policy All What to Expect content that addresses health or safety is medically reviewed by a team of vetted health professionals. Iron during pregnancy is absolutely essential. And it's easy — and oh so important — to get enough of this vital nutrient without even breaking a sweat.
Back to Top. In This Article. Continue Reading Below. More Healthy Eating Tips. View Sources. August Rachel Fine, R.
0コメント