Iron in pregnancy

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Why might I need more iron in pregnancy?

Getting iron from your food

Food that contains iron

Food that helps you absorb iron

Do I need iron supplements?

You need iron to make red blood cells for both you and your baby. If you do not have enough iron your doctor may give you iron supplements in pregnancy.

Red blood cells carry oxygen around your body to your baby, as well as to your organs and tissues.

Why might I need more iron in pregnancy?

The amount of blood in your body increases by around 50% when you’re pregnant. That means more iron is needed to make the extra red blood cells.  

If you’re having twins the increase, and the need for extra iron, is even bigger.

Getting iron from your food

Most people should be able to get all the iron they need by eating a healthy, balanced diet. As well as food that contains iron, you’ll need to eat food that helps you absorb iron too.  

Food that contains iron

The following foods are all good sources of iron:  

• red meat, oily fish and eggs
• green leafy vegetables such as broccoli or spring greens
• beans, such as red kidney beans, black-eyed peas, baked beans and chickpeas
• soya beans and soya products, such as tofu
• nuts and dried fruit, such as dried apricots
• wholemeal bread and fortified breakfast cereals.

Food that helps you absorb iron

Fruit and vegetables containing vitamin C can help your body absorb iron. These include:

• kiwi fruit
• oranges
• potatoes
• cauliflower
• broccoli
• brussels sprouts
• parsley.

Drinking tea and coffee (including decaffeinated versions) can stop iron being absorbed into your body, especially if you’re drinking them with a meal. It’s best to avoid this if you’ve been told you are anaemic.

It is important to cut down on your caffeine intake in pregnancy. You can read more about that here.

Do I need iron supplements?

The doctor or midwife tests everyone’s iron levels as part of pregnancy care. This is one of the things that is checked with with blood tests.  

If you do not have enough iron this is called anaemia.

Symptoms of anaemia include:  

• tiredness and lack of energy  
• shortness of breath  
• a noticeably fast-beating, fluttering or pounding heart (heart palpitations)  
• paler than normal skin, which can happen in a person with any skin tone.

Your doctor will give you an iron supplement.

If you do not have anaemia, you do not need to take an iron supplement.

Iron supplements can cause some side effects, like stomach pain and constipation. They can also make your poo black. Find out more about taking iron supplements.