Iron Support in Pregnancy: What to Know & How to Boost it Naturally
If you’re feeling extra tired, foggy, or short of breath during pregnancy (especially in the second trimester) you’re not alone. These symptoms are often brushed off as “just normal pregnancy fatigue,” but they can also be a sign your iron levels need some extra love.
Iron needs increase significantly in pregnancy to support baby’s growth and your expanding blood volume. If your body doesn’t have enough stored iron (called ferritin), you may start feeling the effects, even before your bloodwork is officially flagged as anemic.
The good news? With some intentional food choices, smart pairing strategies, and supplement support as needed, it’s absolutely possible to rebuild iron levels and feel more like yourself again.
Why Iron Matters in Pregnancy
Iron is essential for making hemoglobin — the protein that carries oxygen in your blood. During pregnancy, your blood volume expands by about 50%, which means your iron needs rise too. If your iron stores are low, it can lead to:
Ongoing fatigue and low energy
Shortness of breath
Dizziness or lightheadedness
Poor sleep or restless legs
Trouble concentrating or brain fog
If you’ve had low iron in a past pregnancy, your body may be more prone to dipping again this time, so it’s helpful to stay ahead of it when possible.
Top Iron-Rich Foods
There are two types of iron in food:
Heme iron: found in animal products, and the most easily absorbed by the body
Non-heme iron: found in plant foods, still helpful, but not absorbed as efficiently
Best food sources of heme iron:
Grass-fed beef or bison
Liver (beef or chicken)
Dark meat turkey
Sardines or canned salmon
Helpful non-heme iron options:
Lentils and chickpeas
Pumpkin seeds and cashews
Cooked spinach, kale, or beet greens
Tofu
Prune juice, dried apricots, and raisins
Pair Iron with Vitamin C for Better Absorption
Pairing iron-rich foods with vitamin C can significantly boost how much iron your body absorbs. Here are a few easy combos to try:
Grass-fed beef + roasted bell peppers
Lentils + squeeze of lemon
Eggs + oranges or strawberries on the side
Tofu + steamed broccoli
Pumpkin seeds + smoothie with pineapple or citrus juice
Spinach omelet + salsa or cherry tomatoes
Simple Habits to Maximize Iron Absorption
Cook with cast iron — especially for acidic dishes like tomato sauces or stews. It naturally boosts the iron content of your food (up to 29x!)
Wait on coffee and tea — the tannins can block iron absorption. Aim to space them 60–90 minutes away from iron-rich meals or supplements.
Avoid taking iron with calcium — calcium competes with iron for absorption. If your prenatal has calcium, take your iron supplement at a different time.
Opt for a gentle iron supplement when needed — iron bisglycinate is often well-tolerated in pregnancy and less likely to cause constipation.
A Quick Note on Supplements
Sometimes food alone isn’t enough to bring levels up, especially if iron stores are already depleted. If your lab work shows lower iron or ferritin, your provider might recommend an iron supplement to help you rebuild more quickly.
If you’re already supplementing and not seeing changes, it’s worth checking the form, timing, and whether you’re taking it alongside calcium or coffee — all of which can make a big difference in how your body absorbs it.
Want Help Personalizing This?
If you’re navigating low iron in pregnancy and want support that fits your life and your preferences, I’d love to help. In our sessions, we’ll talk through food options that actually sound good to you right now, how to balance your meals for energy, and whether a supplement makes sense to explore with your provider’s okay.
Already working with me? Feel free to book your next session anytime!