Iron is essential for the manufacture of red blood cells that carry oxygen around the body. During pregnancy iron is needed in larger amounts because the mother’s blood volume increases and the baby’s blood is also developing.
Lack of iron can cause anaemia, which means the red blood cells are not able to carry enough oxygen around the body leaving you tired and less able to fight off infections. Anaemia during pregnancy can persist after the birth of the baby and can also affect the baby’s iron stores.
The best sources of iron are meat, fish and chicken.
Iron is also in foods derived from plants such as:
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- legumes (dried beans, lentil, baked beans, chick peas etc.)
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- seeds (e.g. sunflower seeds, sesame seeds)
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- iron enriched breakfast cereals (check label to see whether iron has been added)
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Iron from these foods is not absorbed as easily by the body as it is from animal foods, however you can increase the amount of iron you absorb from plant foods by:
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- eating foods rich in vitamin C at the same meal. These foods include oranges, berries, kiwifruit, cabbage, broccoli, cauliflower, brussels sprouts, capsicums, tomato
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- as well as the above, eat either red meat or chicken or fish at the same meal.
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Liver is a rich source of iron, however it should be limited to 50 grams per week at most as it contains large amounts of vitamin A. Vitamin A in excess can be harmful to the developing baby. Beta carotene, the type of vitamin A in carrots, is safe even in large amounts.
Liver pate’ is not recommended in pregnancy as it is one of the foods that can carry listeria, bacteria that can be harmful to unborn babies. Delicatessen meats such as ham and salami and smoked salmon and uncooked seafood are not recommended for the same reason.
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For an iron rich diet:
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- include at least two serves of the following foods every day – meat, chicken, fish, legumes or nuts
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- choose wholegrain breads, cereals and green leafy vegetables regularly.
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For a list of common foods containing iron, download the Iron in Common Foods table. (pdf 56KB)
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Do I need supplements?
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Some pregnant women find it difficult to meet their iron requirements by diet alone. Blood tests are performed at different stages throughout the pregnancy to check for iron deficiency. If necessary, an iron supplement will be recommended. The risk of iron deficiency may be increased by:
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- vegetarian diets
- pregnancies close together
- severe morning sickness
- poor diet
- past history of anaemia.
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Constipation can be a side effect of taking iron supplements. This is less likely to be a problem if you have plenty of fibre and fluid and do some regular, gentle exercise.
Iron and calcium compete for absorption in the body. This is not normally a problem as the effect is minimal. However if you are anaemic and taking both iron and calcium supplements you may get better absorption if you avoid taking them both at the same time.
Tea and coffee, if taken with a meal, reduce the amount of iron absorbed. This is not a problem for people with normal iron levels but if you are anaemic it may better to have your tea or coffee between rather than with meals.
If you need any further information about iron please ask your doctor or dietitian.
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Sample Meal Plan
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| Wholegrain or iron enriched cereal, with milk or
Wholegrain toast with margarine and peanut butter or baked beans
Orange juice or fresh fruit
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| | Wholemeal dry biscuits or fresh or dried fruit and nuts
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| | Wholemeal salad sandwich with freshly cooked meat, chicken, tuna or peanut butter
Fresh fruit or yoghurt
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| | Milk with Milo or Ovaltine
Wholemeal dry biscuits or fresh or dried fruit and nuts
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| | Meat, fish, chicken or legumes
Vegetables, including green leafy varieties
Fresh or dried fruit
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| | Milk with Milo or Ovaltine
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Where to get more information
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Nutrition & Dietetics
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Royal Women's Hospital
Tel: (03) 8345 3160
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Women's Health Information Centre
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Royal Women's Hospital
Tel: (03) 8345 3045 or 1800 442 007 (rural callers)
Email: whic@thewomens.org.au
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Disclaimer
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The Royal Women’s Hospital does not accept any liability to any person for the information or advice (or use of such information or advice) which is provided in this fact sheet or incorporated into it by reference. We provide this information on the understanding that all persons accessing it take responsibility for assessing its relevance and accuracy. Women are encouraged to discuss their health needs with a health practitioner. If you have concerns about your health, you should seek advice from your health care provider or if you require urgent care you should go to the nearest Emergency Dept.
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Published March 2008
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