Pregnancy-Friendly Iron-Rich Foods

By Dr. Jake Rabinowitz

Summary

• Iron requirements are very high during pregnancy
• Eating high iron foods helps to get enough iron during pregnancy
• Beef is the best high iron food, with highly absorbed heme iron
• For vegetarians, tofu, beans, and legumes are excellent sources of iron
• Iron fortified cereals are great for a morning boost of iron
• Iron Lift can fortify drinks, smoothies, and more with highly absorbed iron

Iron Needs are Increased During Pregnancy

Pregnant women are at high risk for iron deficiency. While pregnant, iron is needed to support the growing baby, including to build up the mother’s red blood cells for delivering enough oxygen to the baby. Having healthy iron levels also improves the postpartum response by helping to compensate for blood loss during delivery.  Check out our related blog post on pregnancy and iron to learn more. 

How to Get Enough Iron During Pregnancy

There are two ways to get enough iron – consuming adequate amounts, or getting iron infusions (which is more of a last resort). Consuming enough iron means absorbing enough iron to support the baby’s and the mother’s needs. Because iron absorption can be poor, it’s important to monitor iron levels during pregnancy, independent of how much iron is being consumed. In any case, consuming enough iron requires taking iron supplements, eating an iron-rich diet, or both.

Having healthy iron levels also improves the postpartum response by helping to compensate for blood loss during delivery

Iron Supplementation During Pregnancy

It's common to supplement with iron during pregnancy. Most pregnancy multivitamins contain iron (albeit in varying amounts), and iron supplements can be taken on top of a pregnancy multivitamin. However, iron supplements are notorious for causing digestive side effects, and this risk can be exacerbated by the sensitivities of pregnancy. As a result, incorporating a high iron diet is a great solution for meeting iron needs during pregnancy.

Having a High Iron Diet During Pregnancy

To achieve a healthy, high iron diet during pregnancy, you need meals and snacks that consistently provide iron. This means designing meals around iron rich foods. We give our top recommendations below. 

Beef is the Best High Iron Food for Pregnancy

Beef in any form, including steak, ground beef, or cooked beef liver, is the best high iron food for pregnancy. Beef is rich in heme iron, which is a highly absorbed form of iron. Listen to those cravings for steak or hamburgers! Beef also provides protein and B vitamins, which will help support energy and blood levels.

Tofu, Beans, and Lentils are the Best High Iron Foods for Vegetarians

Tofu, beans (especially black beans), and lentils are the best high iron foods for vegetarians. All these tasty options should be staples of your high iron diet. They also are excellent sources of protein and fiber, which will help support energy and digestion.

Iron Fortified Cereals are an Easy Breakfast Option

Iron fortified cereals are an easy and high-iron breakfast option. The amount of iron in these cereals varies, so check the labels to know how much you're getting. You can read our iron fortified cereals guide to learn more. It is best to have these cereals with plant milk because the calcium in cow's milk can reduce iron absorption.

In between meals, there are some great options for high iron snacks...you should target cashes, pumpkin seeds, and sesame sticks

High Iron Snacks Can Help Boost Iron Levels

In between meals, there are some great options for high iron snacks, which you can learn about in our best high iron snacks blog post. In particular, you should target cashes, pumpkin seeds, and sesame sticks. Limit dark chocolate intake because it can be a source of heavy metal contamination. 

Use Iron Lift to Fortify Drinks and Bowls

Our high iron protein powder, Iron Lift, is a great option to use in place of (or in addition to) traditional iron supplements. Iron Lift can be used to make high iron drinks, or it can be used to fortify a bowl of cereal, yogurt, or oatmeal. Iron Lift is made to be easily digested and to provide vitamins that increase iron absorption and support blood health.